10 foods that can help or harm arthritis

From msn.com/en-us

Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.

Fatty Fish Help Reduce Arthritis Inflammation

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Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health. 

Berries' Antioxidants May Ease Arthritis Inflammation

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Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.

EGCG in Green Tea Supports Joint Health

©Photo by Chantal CASANOVA/Gamma-Rapho via Getty Images. GREEN TEA. 

Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.

Turmeric's Curcumin May Ease Arthritis Pain

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Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.

Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.

Nuts Provide Anti-Inflammatory Benefits for Joint Health

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Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.

Added Sugars May Aggravate Arthritis Symptoms

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Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.

Processed and Red Meats May Worsen Arthritis Symptoms

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Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.

Omega-6-Rich Oils and Inflammation Risk

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Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.

Refined Carbohydrates May Worsen Joint Pain

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Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.

Excessive Alcohol Can Aggravate Arthritis Symptoms

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Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.

https://www.msn.com/en-us/health/other/10-foods-that-can-help-or-harm-arthritis/ss-AA24AJZU

7 Christmas Foods that can Cause Inflammation

From blackdoctor.org

The holiday season is a time for joy, celebration, and—let’s be honest—plenty of indulgent food. From rich desserts to salty appetizers, Christmas meals often feature dishes that can trigger inflammation in the body, especially for people managing conditions like arthritis, diabetes, autoimmune disease, or heart disease.

But you don’t have to give up your favourites entirely. Understanding which foods worsen inflammation and why can help you make smarter choices while still enjoying the holiday cheer. 

Below are the top Christmas foods known to cause inflammation, plus healthier swaps that still feel festive.

1. Sugary Desserts & Holiday Treats

Examples: Christmas cookies, pies, cakes, peppermint bark, fudge, eggnog

Refined sugar spikes blood sugar levels quickly, triggering a rise in inflammatory markers such as cytokines. High-sugar foods also fuel oxidative stress, which further irritates joints and tissues.

Excess sugar increases insulin levels and systemic inflammation.

Many desserts use refined flour + sugar, a double inflammatory combo.

Swap It Out for These:

• Opt for fruit-forward desserts (baked apples, berry crisps).
• Use maple syrup or honey instead of white sugar.
• Try almond flour instead of white flour.

2. Processed Meats on Holiday Platters

Examples: Ham, sausage balls, bacon-wrapped appetizers, salami

Processed meats are high in sodium, nitrates, and saturated fat—all linked to increased inflammation. They also promote the formation of advanced glycation end products (AGEs), harmful compounds that irritate tissues.

Why it causes inflammation:

Nitrates and preservatives disrupt gut bacteria.

High salt increases water retention and joint swelling.

Saturated fat promotes inflammatory responses.

Swap It Out for These:

• Choose roasted turkey slices instead of cured meats.
• Try smoked salmon or grilled chicken skewers on appetizer trays.

3. Cheesy, Creamy Casseroles

Examples: Mac and cheese, scalloped potatoes, green bean casserole, cheesy dips

Dairy-based casseroles pack saturated fat and casein, which can trigger inflammation, especially in people who are dairy-sensitive.

Why it causes inflammation:

Saturated fats can raise inflammatory markers (CRP).

Some people react to casein as they would to gluten.

Swap It Out for These:

• Try cashew-based sauces for creamy dishes.
• Swap heavy cream for oat or almond milk.

4. Refined Carbs and Breads

Examples: Dinner rolls, stuffing, pie crusts, pastries

White flour breaks down rapidly into sugar, causing the same inflammatory spike as sugary desserts.

Why it causes inflammation:

Refined carbs cause quick blood sugar surges.

They lack fibre, which helps regulate inflammation.

Swap It Out for These:

• Whole-grain rolls or sourdough.
• Use whole-wheat or almond-flour pie crusts.

5. Excess Alcohol, Especially Holiday Cocktails

Examples: Spiked cider, rum punch, eggnog with liquor, champagne toasts

Alcohol increases inflammation in the liver and gut and affects sleep—another inflammation trigger.

Why it causes inflammation:

Raises inflammatory markers like CRP.

Increases gut permeability (“leaky gut”), allowing toxins into the bloodstream.

Swap It Out for These:

• Stick to red wine in moderation (1 glass).
• Try mocktails with cranberry, lime, and sparkling water.

6. Salty Holiday Snacks and Appetizers

Examples: Cheese boards, chips, pretzels, seasoned nuts, packaged dips

Too much sodium leads to water retention and joint swelling and worsens inflammatory conditions.

Why it causes inflammation:

High salt disrupts immune balance.

Increases the body’s production of pro-inflammatory cells.

Swap It Out for These:

• Unsalted nuts.
• Fresh-cut veggies with hummus.
• Whole-food dips like fresh guacamole.

7. Fried or Breaded Holiday Foods

Examples: Fried turkey, fried appetizers, doughnuts, croquettes

Frying produces inflammatory compounds, including trans fats and AGEs.

Why it causes inflammation:

Cooking oils heated to high temps break down into harmful chemicals.

Fried foods often combine sugar, starch, and fat—a triple threat.

Swap It Out for These:

• Air-fry instead of deep frying.
• Roast potatoes or turkey for flavour without inflammation.

How to Enjoy Christmas Without the Inflammation

You don’t need to deprive yourself. Try these simple rules:

Try filling half your plate with anti-inflammatory foods

Leafy greens, roasted vegetables, sweet potatoes, berries, nuts.

Choose two “treats” rather than sampling everything

Pick your favourites and savour them mindfully.

Stay hydrated

Water helps flush out sodium and stabilizes blood sugar.

Try taking a short walk after big meals

A 10–15-minute stroll reduces inflammation and blood-sugar spikes.

https://blackdoctor.org/7-christmas-foods-that-can-cause-inflammation/

"An Anti-Inflammatory Diet Is A Good Idea For Anyone To Follow"

From buzzfeed.com

Science shows a direct connection between diet and inflammatory arthritis. Here’s how you can craft your meals to promote healing, not hurting 

There are about 350 joints in the human body, and if even a few are inflamed, it can really affect your life. Achy joints in your hands can make typing or writing difficult. Joint pain in the back, knees or feet can make any type of physical exercise painful ― even a short walk around the block.

For many people, the reason they have achy joints is due to arthritis, which is defined as joint inflammation. Dr. Grace Wright, a consultant rheumatologist in New York City and founder and president of the Association of Women in Rheumatology, told HuffPost that there are different types of arthritis, each with its own unique cause.

One common type is rheumatoid arthritis, which affects an estimated 1.3 million people in the U.S. Rheumatoid arthritis is a chronic inflammatory disorder that can cause joint pain. The earliest symptom is pain in the smaller joints, such as the fingers and toes. Over time, it progresses to affecting bigger joints, such as the ankles, knees, hips and shoulders.

“Recognizing early signs of arthritis is crucial for timely intervention and management. These signs may include persistent joint pain, stiffness, tenderness, swelling and reduced range of motion,” said Dr. Francisco Contreras, director of the Oasis of Hope Medical Institute in Tijuana, Mexico. Contreras noted that some of the first symptoms of arthritis can include fatigue, weakness, morning stiffness and joint noises (like grinding or cracking).

Multiple doctors told HuffPost that changing one’s diet doesn’t help alleviate symptoms in all forms of arthritis, but it may play a powerful role in decreasing symptoms for rheumatoid arthritis and gout arthritis, which is also caused by inflammation. In fact, there are five types of food in particular that the doctors recommend minimizing as a way to reduce pain:

1. Ultra-processed foods and drinks

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“Research suggests that [ultra-processed foods] can exacerbate joint pain and inflammation associated with arthritis. These foods are typically high in refined carbohydrates, unhealthy fats, added sugars and artificial additives, all of which can trigger inflammation in the body,” Contreras told HuffPost.

To this point, research shows that a diet high in sugar can make rheumatoid arthritis symptoms worse because it prompts an inflammatory response in the body. For this reason, nixing soda, boxed pastries, candy and other ultra-processed foods from your diet may help reduce joint pain.

2. Cured or processed meat 

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According to Wright, cured or processed meat, such as bacon, sausage, hot dogs or ham, can make both rheumatoid arthritis and gout arthritis worse. This is because they’re high in nitrates, a compound found in meat preservatives that is linked to increasing arthritis pain. Wright explained that nitrates, similarly to sugar, can cause an inflammatory response in the body, which then leads to joint pain.

Wright added that joint pain doesn’t typically happen immediately after eating processed meat. Rather, a diet high in processed meat can result in joint pain years later. Because of this, cutting out processed meat may not alleviate symptoms immediately, but over time, it can make a difference.

3. Fried food

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If you regularly nosh on french fries, fried chicken or onion rings, learning how to make them in the air fryer could help alleviate your joint pain. Wright explained that fried food can make arthritis symptoms worse because of the oils involved in the cooking process, which can trigger inflammation.

A diet high in trans fats (found in fried food, and widely considered to be the worst type of fat) can make symptoms of gout worse because of this pro-inflammatory effect.

4. Gluten (maybe)

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It’s a common belief that cutting out gluten can help with joint pain. Is there any truth to it? Wright and Contreras both told HuffPost that cutting out gluten can help alleviate joint pain for people with celiac disease or people who are sensitive to gluten. But for individuals who aren’t sensitive to gluten, cutting it out likely won’t make a difference.

“Some people are sensitive to gluten even though they are not necessarily celiac,” Wright said. With this in mind, Wright’s advice is to try cutting out gluten for three months. If you don’t notice any difference, go ahead and add it back into your diet. But anecdotally, she said it does help alleviate symptoms for many people with arthritis.

5. Alcohol 

Klaus Vedfelt / Getty Images

Dr. Sonya Mehta, a rheumatologist at Intermountain Health in Las Vegas, told HuffPost that alcohol can worsen arthritis caused by inflammation for several reasons. First, the breakdown of alcohol creates inflammatory compounds. In other words, it causes an inflammatory response, which can then trigger symptoms.

Mehta explained that alcohol can also reduce the production of anti-inflammatory bacteria in the gut while increasing production of pro-inflammatory bacteria. An imbalance of gut bacteria can trigger rheumatoid arthritis. She noted that alcohol can weaken the immune system, making the body more susceptible to toxins, which can cause an inflammatory response (such as joint pain).

According to Contreras, yet another reason alcohol can make arthritis symptoms worse is because it can induce dehydration, decreasing the production of synovial fluid, which cushions the joints.

What To Eat Instead

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All three doctors say that the best diet for people with inflammatory arthritis (such as rheumatoid arthritis and gout) is an anti-inflammatory diet.

“This [way of eating] includes foods we generally know are good for us anyway, including leafy green vegetables, nuts, fatty fish like salmon, mackerel, tuna and sardines which contain omega-3 fatty acids and are anti-inflammatory, and fruits, particularly berries and oranges, which are high in antioxidants,” Mehta said.

Both Mehta and Wright cited the Mediterranean diet as another eating plan that naturally includes foods that are anti-inflammatory and therefore good for people with achy joints.

“The Mediterranean diet prioritizes whole grains, vegetables, fish and other unprocessed foods while minimizing meat and processed foods. This way of eating seems to work universally for people with joint pain,” Wright said. Research does support the connection between the Mediterranean diet and improved rheumatoid arthritis symptoms.

Mehta emphasized that eating a diet high in anti-inflammatory foods isn’t just good for managing joint pain; it’s beneficial for overall health and preventing other chronic diseases such as heart disease, type 2 diabetes, Alzheimer’s disease and certain types of cancer.

“An anti-inflammatory diet is a good idea for anyone to follow, not just patients with inflammatory arthritis,” she said. That means if you take the majority of your meals with others, eating this way will benefit everyone around the table, not just you.

If you have any questions about managing your joint pain, talk to your health care provider. Treating your pain may take more than diet changes alone. But revamping your diet is a great place to start. Your entire body will be better for it.

https://www.buzzfeed.com/emilylaurence/worst-foods-for-achy-joints-sc