If you suffer from arthritis, you know the pain and tenderness that comes with the condition. Fortunately, there are at-home remedies that can help alleviate your discomfort. One of the best ways to calm the pain is by eating a healthy diet of non-inflammatory foods.
Arthritis is a prevalent health condition, with approximately 91 million Americans struggling with one form or another of this disease. This condition manifests by swelling and tenderness around your joints that typically worsen with age. The two most common types of the disease are rheumatoid and osteoarthritis. However, there are more than 100 types, including:
- Rheumatic Fever
- Inflammatory bowel disease (IBD)
- Gout
- Fibromyalgia
- Systemic Lupus Erythematosus
- Scleroderma
- Tendinitis
- Back pain
Osteoarthritis occurs when the cartilage in bones begins to break down, whereas rheumatoid X is a disease that occurs when the immune system attacks your joints. Treatment depends on the type of condition you have, but the main focus of treatment is to alleviate symptoms and improve the quality of life.
A key part of treatment is preventing inflammation from flaring up, as more inflammation means more pain. What can you do? A great first step is avoiding whole foods scientifically linked to chronic inflammation, such as refined sugars and fried foods. Making simple changes to your diet can help relieve some health symptoms, like pain and swelling.
If you think you may suffer from arthritis, make sure you consult a healthcare professional to determine the best action plan for you. But if you’re ready to take back some control, keep reading for 15 foods you should always avoid.
Foods to Avoid When Coping with Arthritis Pain
1. High-Sodium Freezer Meals
Corticosteroids are a standard treatment used to treat inflammation, and doctors often prescribe them for patients who have rheumatoid arthritis. These corticosteroids can cause your body to retain more salt. A regular intake of excess sodium can contribute to inflammation in the body. Experts recommend limiting your daily intake of sodium to 1,500 milligrams.
2. Soda
Sugar connects back to inflammation in the body, and research shows that sodas sweetened with sugar link to increased arthritic symptoms in women. A study revealed that consuming a single sugary soda daily increases the risk of developing rheumatoid arthritis by a whopping 63 percent. Most sodas have a high sugar content exceeding the recommended daily amount.
3. Sugary Fruit Juice
If sugary sodas are bad for you, then that means that sugary fruit juices are also just as bad. Fruit juices that have a high sugar content are key drivers for inflammation. The microglial activation and central sensitization process substantially affect chronic pain and fibromyalgia. Sugar is a key driver in facilitating this process, substantially amplifying arthritic pain.
4. Ice Cream
Ice cream contains saturated fats and added sugars, the perfect inflammation mixture. Saturated fats are one of the biggest culprits of inducing inflammation. However, evidence from a rat study indicates that casein, the primary protein found in dairy foods, can potentially minimize swelling by quelling inflammation. The only way to know how dairy affects you is to experiment by cutting it out of your diet. If your symptoms do not improve, then maybe a scoop or two will not hurt.
5. Baked Goods
Speaking of desserts, baked goods that contain partially hydrogenated oil are a group of foods that anyone suffering from inflammation in the body must avoid at all costs. Partially hydrogenated oil contains trans fats – an ingredient you should always avoid. Trans fats can trigger inflammation and regular consumption of trans fats:
- Increases “bad” LDL cholesterol
- Lowers “good” HDL cholesterol
- Increases the risk of developing heart disease
6. Margarine
Since we’re talking about trans fats, it’s important to note that margarine, your favorite butter substitute, is also a no-no. Margarine is typically made from trans fats associated with heart disease, cancer, and inflammation. This group of foods also includes vegetable oils, which undergo a hydrogenation process that changes its chemical properties.
7. Polyunsaturated Cooking Oil
Polyunsaturated cooking oils, such as soybean, safflower, corn, sunflower, and canola oil, are commonly found in restaurants and homes. These cooking oils are rich in omega-6 fatty acids but lack omega-3 fatty acids. Most adults do not ingest enough whole foods containing omega-3s, and an imbalance of these acids can cause inflammation, worsening symptoms of pain and inflammation throughout the body.
8. Fried Foods
As a general health rule, you should stay away from fried foods. This advice is because fried foods are often fried in oils that are rich in omega-6 fatty acids, which disturbs the balance of omega-6 and omega-3 fatty acids in the body. This addition to your diet can cause more inflammation to occur and worsen arthritis symptoms.
9. Full-Fat Cheeses
Cheese is one of America’s most prized ingredients. But before you indulge in a bowl of your favorite four-cheese tortellini, it is essential to remember that most cheeses load you up with saturated fats. These fats are scientifically proven to be a trigger for inflammation in the body.
10. White Flour
A study found in The Journal of Nutrition revealed that white flour is a huge driver for inflammation. It can emphasize omega-3 fatty acid deficiency in the body, which significantly impacts joint inflammation by subduing prostaglandin E3. Omega-3s are important for preventing diabetes and heart diseases, protect your brain, and combat inflammation.
11. Pizza
Errr…hate to be the bearer of bad news. But if pain and inflammation are a health concern, then you may want to put down that extra cheesy slice of pizza. Pizza is one of the biggest sources of saturated fat due to the cheese and meat toppings. The saturated fats found in the cheese can trigger inflammation in the body, which can worsen symptoms and cause heart disease.
12. White Rice
Refined carbohydrates like white rice can cause your blood sugar to spike, increasing markers for inflammation in the body. White rice lacks the nutrients that your body needs to function properly. Instead, you should opt for whole grains like brown rice, whole-grain barley, whole-wheat couscous, freekeh, buckwheat, rye, whole oats, bulgur, and quinoa.
13. Pretzels
Pretzels are an all-time favorite snack. However, several studies link a sub-optimal microbiome to inflammation. Pretzels are a form of refined grains, and healthy microbiomes do not like these grains. Healthy guts prefer whole foods that are rich in fiber such as pistachios, chickpeas, quinoa, fruit, and oatmeal.
14. Canned Fruit in Heavy Syrup
Although fruit is an essential part of any healthy diet, you should avoid canned fruit packed in heavy syrup. That is because the added sugars in the syrup may prompt proteins called cytokines to release into the body. Cytokines link to increases in inflammation. However, this only applies to canned fruit that is in heavy syrup. Dried or canned fruits with no sugar added are perfectly fine to eat.
15. Sausages (and Other Processed Meats)
Processed foods are usually advised against due to their high salt and fat content. Processed meats are rich in advanced glycation end products (AGEs), which are triggers for inflammation and can worsen your symptoms. AGEs are present in every type of meat, but there are higher concentrations of AGEs in processed meats. So if sausages are a must-have in your meal plan, look for organic or all-natural products.
Final Thoughts on Avoiding Inflammatory Foods to Calm Your Arthritis Pain
What a list. As more people aim to become more health-conscious, it is essential to pay attention to our foods. Everything you ingest affects you and your body, whether positive or negative.
It may seem you are giving up all of your favorite foods (how can anyone say no to a slice of pizza?). However, these things tend to become less important as your body begins to feel better over time. Plus, who said you have to give everything up forever? A scoop of ice cream or a slice of pizza is okay in moderation, but they should not be staples in your diet – especially if you are suffering from chronic pain and inflammation.
Inflammation is a common symptom of several diseases. Therefore, the severity of pain caused by inflammation depends on several factors, and your lifestyle choices are one of the largest contributors. To combat chronic pain and inflammation, avoid foods that are high in sodium, sugar, or trans fats. Instead, opt for whole fiber-rich foods like whole oats, fruits, and organic meats.
Making simple changes to your diet can significantly impact your well-being and overall quality of life. By avoiding these trigger foods, the severity of your arthritis symptoms could lessen, and your life will become yours again.
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