5 things to avoid with mild arthritis

Discover some easy dietary tips to support your joint health.

1.Processed sugar 

Processed sugar and artificial sugars are best kept to a minimum, with one survey finding that food high in sugar affected 24 per cent of people with rheumatoid arthritis who were able to minimise their symptoms worsening by reducing their sugar intake. Lots of packaged foods that we might not consider sugary often contain added sugars. Lollies, biscuits and even barbeque sauce commonly contain added sugars.

Try substituting sweets with naturally sweet foods like fresh fruit, and natural yogurt with honey. Checking the back of food labels for added sugars is another way to keep count of how much sugar you are consuming.

2. Alcohol 

Alcohol may worsen arthritis outcomes, particularly at higher intakes. Research shows that excessive alcohol consumption promotes systemic inflammation, interferes with immune regulation, increases the risk of gout flare‑ups, and can interact dangerously with common arthritis medications. Clinical guidance therefore recommends limiting or avoiding alcohol for people with inflammatory arthritis.

3. Processed meats 

Deli meats like bacon, ham and also liver are high in a chemical called purine. When we eat these meats in high amounts, the body converts purine into uric acid. Uric acid can form sharp, painful crystals around joints. It is these crystals that may irritate swollen joints for those with mild gout. Consuming red and processed meats in moderation as well as eating lower purine protein sources like lean chicken and salmon may help.

4. Excess salt 

Excessive consumption can increase water retention in the body which is not optimal for already swollen joints. Like sugar, salt is often added to many processed and convenience foods. A general rule is the more processed a food is the more salt is generally added. For instance, fast foods such as chips, pizza and chicken nuggets contain the highest amounts of sodium compared to non-processed foods like vegetables and raw nuts.

5. Highly processed foods 

Unfortunately, these types of foods are hard to avoid and with each stage of processing, some nutrients are lost along the way. For example, grinding wheat can remove the husks, reducing beneficial components of food like fibre and minerals. Studies have shown that a diet rich in plant-based foods such as whole grains, legumes, fruit, and vegetables and low in red meat, could potentially reduce the risk of mild arthritis. This is likely due to many foods being consumed in their natural state, retaining fibre, minerals and vitamins which are beneficial for our wellbeing.

Further tips

Avoiding some foods like these may help relieve and address the symptoms of mild arthritis but a healthy diet with plenty of water, fruit and vegetables and individualised assessment is also encouraged.

Research suggests the Mediterranean diet appears to be a promising dietary approach for the prevention and management of arthritis so investigate if this rich intake of nutrients can help protect your joints.

Discover some healthy recipes and foods best for joint health in our Health Hub