Joint pain can significantly impact daily life, making tasks like typing, writing, and exercising difficult. Arthritis, which is defined as joint inflammation, is a common cause of achy joints. Rheumatoid arthritis, affecting 1.3 million people in the U.S., is a chronic inflammatory disorder that can cause joint pain, starting in smaller joints then progressing to larger ones. Early signs of arthritis include persistent joint pain, stiffness, tenderness, swelling, reduced range of motion, fatigue, weakness, morning stiffness, and joint noises like grinding or cracking.
Changing one’s diet may help alleviate symptoms in certain forms of arthritis, like rheumatoid and gout arthritis. Ultra-processed foods high in refined carbohydrates, unhealthy fats, added sugars, and artificial additives are known to exacerbate joint pain and inflammation. Cured or processed meat, fried foods, gluten, and alcohol can also worsen arthritis symptoms due to their pro-inflammatory effects. Dr. Grace Wright recommends cutting out these foods to reduce joint pain over time. An anti-inflammatory diet that includes leafy green vegetables, nuts, fatty fish, fruits high in antioxidants, and following the Mediterranean diet has shown to be beneficial for people with inflammatory arthritis, improving symptoms and overall health.
The compound nitrates found in processed meats can lead to increased arthritis pain, and a high intake of processed meat can result in joint pain years later. Fried foods can also worsen arthritis symptoms due to the oils triggering inflammation, with trans fats found in fried foods making gout symptoms worse. Some people with arthritis may benefit from cutting out gluten, although it may not make a difference for those who aren’t sensitive to it. Alcohol consumption can exacerbate arthritis symptoms by creating inflammatory compounds, disrupting gut bacteria balance, weakening the immune system, and inducing dehydration. Cutting out alcohol and following an anti-inflammatory diet can help manage joint pain caused by inflammation.
Doctors recommend an anti-inflammatory diet for people with inflammatory arthritis, as it includes foods such as leafy green vegetables, nuts, fatty fish, antioxidant-rich fruits, and following the Mediterranean diet. Eating this way not only helps manage joint pain but also promotes overall health and prevents other chronic diseases. Dr. Sonya Mehta emphasizes that this type of eating plan is beneficial for everyone, regardless of arthritis, as it benefits overall health and prevents chronic diseases like heart disease, type 2 diabetes, Alzheimer’s disease, and certain types of cancer. Making dietary changes is a great place to start in managing joint pain, but consulting with a healthcare provider is recommended for a comprehensive treatment plan.
