12 foods to avoid with arthritis
4. AGE foods
Another problem with processed meats and red meats is that they are high in ‘advanced glycation end products’ (AGEs). These are molecules created through reactions between sugars and proteins or fats. They occur in high protein, high fat animal foods that are fried, roasted or grilled, such as bacon, fried chicken and steak. An accumulation of AGEs in the body can lead to oxidative stress and inflammation and is linked to arthritis. Other foods high in AGEs include mayonnaise, cream cheese and butter.
5. Seafood
“Seafood like scallops and mussels cause inflammation as they are high in purine,” says Prof Bhattacharya. Purines are substances in foods that the body converts to uric acid, which can form painful crystals in and around joints and trigger gout attacks – a very painful type of arthritis. Instead of seafood, go for freshwater and oily fish, like salmon and sardines which contain omega-3 fatty acids, good for reducing inflammation.
“Other foods that are high in purine include high fructose corn syrups (found in many breakfast cereals), alcohol, organ meats like liver and red meat,” he adds.
6. Gluten
“Although not everyone is sensitive to gluten, if you have coeliac disease or gluten sensitivity, you may experience increased inflammation when consuming foods containing gluten,” says Dr Mahmud. Gluten is the name for proteins found in wheat, barley, and rye, so bread, cereal, beer and pastry are major culprits. Try gluten-free options, and check ingredients lists on processed foods as it’s often used as a thickening agent.
7. Refined carbohydrates
“Foods high in refined carbohydrates, such as white bread, white rice, pasta and pastries, can also contribute to inflammation,” says Dr Mahmud. Opt for whole-grain alternatives.
8. Alcohol
“With alcohol our simple view is to avoid it altogether. Of course, some people with arthritis might find they’re fine with a little alcohol, but for those who have gout, alcohol leads to uric acid getting deposited in the tissues, resulting in a flare,” Dr Mahmud explains. Beer and cider are particularly to be avoided.
9. Oils
“Hydrogenated oils such as sunflower oil, soya oil and peanut oil, are high in omega-6 which have been linked inflammatory chemicals in the body,” says Prof Bhattacharya. Instead go for flaxseed oil, which is the best oil source of omega-3 fatty acids, which help to reduce inflammation.
10. Nightshade vegetables
Tomatoes, potatoes, peppers and aubergines all contain solanine, which some believe may exacerbate arthritis pain and inflammation. “While scientific evidence is mixed, experimenting with reducing these vegetables can help determine if they affect your symptoms,” says Dr Mahmud. However, pulses are good for general health as they contain a lot of antioxidants, and kidney beans in particular help reduce inflammation in the joints, as do nuts and seeds which contain iron and zinc.
11. High-fat dairy foods
“Limit your intake of high-fat dairy foods, like cheese and butter, which are known to cause weight gain, but also are high in saturated fat and big inflammation triggers,” advises Prof Bhattacharya. However, he adds, some fermented dairy foods, such as yogurt, are OK. Kefir and aged cheese are also safe to eat.
12. Salty foods
“Salt can cause an increase in inflammatory components in the body,” says Prof Bhattacharya, which is another reason to avoid highly processed foods, which tend to be heavy on the salt content. However, garlic is an excellent anti-inflammatory ingredient.
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