Foods to Avoid
Foods to Avoid
Researchers have studied the relationship between osteoarthritis progression and nutrition. They found that following a Western diet—high in red meat, sugar, fat, salt, and refined grains—was associated with increased progression of osteoarthritis and high rates of obesity.
1. Sugar
Added sugar is present in many processed foods, like baked goods, sugar-sweetened beverages, and candy. Condiments like barbeque sauce also contain large amounts of added sugar.
Research has associated excessive sugar intake with increased inflammation and a higher likelihood of becoming obese, which can undermine the health of your joints.
2. Salt
Salt is an important part of a healthy diet because it helps your body function properly. Too much salt can cause you to retain too much fluid, and steroids used to treat arthritis can make you retain more salt. Salt can increase inflammation and swelling in the joints.
Most dietary sodium (about 70%) comes from processed and prepared foods. So an easy way to keep your sodium intake in check is to check the nutrition labels on the food you buy.
3. Saturated Fat and Trans Fats
A diet high in saturated fat is associated with increased inflammation in the body. Foods that are high in saturated fat include butter, red meat, processed meats, full-fat dairy, fast food, fried foods, and coconut.
Small amounts of trans fatty acids naturally occur in some animal products. It can also be artificially created during processing and is used to add texture and flavor, and extend shelf life.
4. Refined Carbs
During processing, fiber and nutrients are removed from grains, leaving them without most of their nutritional value. White flour and rice are simple carbs, which are more easily digested and absorbed into the bloodstream, causing spikes in blood sugar.
Many foods with refined grains—such as breakfast cereals, baked goods, snacks, and sweets—are highly processed with added sugar, salt, and fat. They all spell bad news for people with osteoarthritis.
5. Omega-6 Fatty Acids
There are two main polyunsaturated fatty acids in the diet: omega-3 fatty acids and omega-6 fatty acids. Each has a different effect on the body.
Fruits and Vegetables
Fruits and vegetables may help reduce inflammation. Many foods also contain polyphenols, which serve as antioxidants in the body. These foods include:
- Berries (blueberries, raspberries, strawberries)
- Citrus fruits (oranges, lemons, grapefruit)
- Stone fruits including apples, peaches, and plums
- Broccoli
- Spinach
- Olives and olive oil
Nightshade plants, including tomatoes, peppers, eggplant, and potatoes, also may offer anti-inflammatory benefits.
Whole Grains
Your grain choices can contribute to inflammation. Refined grains, such as white bread and white rice, have the bran and germ removed during processing. Better choices for an anti-inflammatory diet can include:
- Whole wheat
- Brown rice
- Rye
- Quinoa
- Barley
- Whole oats
Lean Protein
Nuts and seeds are good choices, as are poultry, eggs, fish, and legumes (beans and lentils) common to the Mediterranean diet. In addition to managing weight and providing antioxidant and anti-inflammatory benefits, there’s some evidence that the foods can help limit metabolic syndrome issues.
Vitamins and Minerals
More study is needed to understand how diet and nutrition affect OA, but there’s some evidence that specific nutrients might help limit damage to cartilage and pain symptoms. They include:
- Vitamin C (citrus fruits, strawberries, sweet peppers)
- Vitamin D (salmon, eggs, cheese)
- Vitamin E (peanut butter, sunflower seeds, spinach)
- Vitamin K (beef, chicken, cheese)
- Selenium (whole grain pasta, tuna, eggs)
Herbal Supplements
Researchers report that some 69% of people diagnosed with OA use a nutraceutical (food or nutrition product) as part of their care. A 2021 review of 42 clinical trials found benefits with a number of supplements including:
- Curcumin
- Ginger
- Green tea components
- Capsaicin (found in hot chili peppers)
- Collagen products
- Chondroitin products
Studies also suggest that garlic may have anti-inflammatory benefits for people living with OA, but more research is needed to understand the effects.
Summary
Osteoarthritis is a degenerative joint disease that is often called "wear and tear" arthritis. Obesity is a risk factor for osteoarthritis because extra weight places stress on the joints.
It’s important to consider diet when you have osteoarthritis because the wrong food can cause more than weight gain; it can also lead to inflammation, which puts pressure on the joints. Talk with your healthcare provider about diet, nutrition, and other measures to improve OA symptoms.
