According to the CDC, about 54 million people in the United States are living with arthritis. For many, that means dealing with daily joint pain, stiffness, and reduced mobility caused by inflammation. While there’s no single fix for arthritis, the foods we eat can influence how much inflammation is present in the body. Some choices may make symptoms worse, while others can help manage them. Diet alone isn’t a cure, but it can be a powerful tool when combined with other healthy habits.
Foods to Limit
It’s helpful to start by looking at foods that may contribute to inflammation. Three of the biggest ones to be mindful of are added sugars, saturated fats, and refined carbohydrates.
Added sugars can add up quickly, often without us realizing it. The American Heart Association recommends limiting added sugar to no more than 36 grams per day for men and 25 grams per day for women. For perspective, a single 12-ounce can of soda contains about 39 grams, which already exceeds the daily recommendation. Beyond sugary drinks, added sugars are commonly found in foods like flavored yogurt, breakfast cereals, granola bars, breads, and even sauces. Checking nutrition labels can help you spot these hidden sources, since added sugars are listed under “Total Carbohydrates.”
Saturated fats are another area to pay attention to. Diets high in saturated fat have the potential to increase inflammation in the body. General guidelines suggest keeping saturated fat under 10% of daily calories, while the American Heart Association recommends aiming closer to 6%. Foods high in saturated fat include red and processed meats, fried foods, butter, beef tallow, full-fat dairy products, cheese, and many desserts. You don’t necessarily have to eliminate these foods altogether, but reducing how often they show up in your meals can make a difference.
Refined carbohydrates are also worth limiting. These include foods made with white flour, such as white bread, pasta, rice, and many baked goods. During processing, much of the fiber is removed, which leaves these foods less filling and less nutritious. Diets high in refined carbohydrates have been associated with increased levels of inflammatory markers. Swapping in whole grain options more often is a simple way to improve overall nutrition.
Foods to Include
Focusing only on restrictions can feel discouraging, so it’s just as important to think about what you can add in. Many foods contain nutrients that actively support a lower-inflammatory eating pattern.
Omega-3 fatty acids are one example. These healthy fats have been shown to help reduce inflammation and may ease joint stiffness. Fatty fish like salmon and tuna are some of the best sources, and aiming to include them a couple of times per week is a good goal. Plant-based options like walnuts, chia seeds, and flaxseeds can also help boost your intake. Try adding a spoonful of seeds to oatmeal or yogurt, or tossing a handful of walnuts into a salad.
Fruits and vegetables are another key piece of the puzzle. Many are rich in antioxidants and fiber, which help protect the body from inflammation. Berries, citrus fruits, bell peppers, leafy greens, and tomatoes are all great choices. If you’re not currently eating many fruits and vegetables, start small (such as with adding just one extra serving per day) and gradually build toward a goal of around five servings daily. Fresh, frozen, and even canned options can all fit.
Gut health may also play a role in inflammation. Foods that contain probiotics, which are beneficial bacteria, can help support a healthy digestive system. Yogurt, kefir, sauerkraut, kimchi, and kombucha are common sources. Including these foods regularly may help maintain a balanced gut environment. When choosing products like yogurt or kombucha, it’s still a good idea to check for added sugars.
Bringing It All Together
Making changes to your eating habits can feel overwhelming, especially if you try to do everything at once. Instead, focus on small, manageable steps. That might mean swapping soda for water a few times a week, choosing whole grain bread instead of white, or adding a serving of vegetables to dinner.
Over time, these small changes can build into lasting habits that support your overall health. While no single food or nutrient will eliminate inflammation, a balanced and consistent approach to eating can help reduce symptoms and improve quality of life.
Resources
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
