Arthritis Antagonists: 11 Foods Rheumatologists Say to Erase From Your Fridge
3. Fried Foods
There’s something so comforting about crispy fried chicken or a fresh batch of french fries, but behind the crunch is a combination that’s not so gentle on inflamed joints. The typical frying process brings on a wave of trans fats and advanced glycation end products, which can ramp up inflammation at a cellular level. Some research suggests that regularly eating fried foods is associated with worsening arthritis pain and reduced joint function over time. The oils used—especially for deep frying—tend to be high in saturated or partially hydrogenated fats, making it harder for your body to keep inflammation at bay. That doesn’t mean crispy textures are off the table! Try oven roasting, air-frying, or using a thin layer of heart-healthy olive oil to reimagine your comfort favorites. If switching all at once sounds intimidating, start by replacing one fried meal a week and see how your body feels. Sometimes, even a small shift opens up a world of better energy and less stiffness.
4. Refined Carbohydrates
White bread, white rice, pastries, and similar refined carb choices can cause rapid increases in blood sugar, which may in turn feed the body’s inflammatory response. Rheumatologists often point to these foods as “empty calorie” contributors that fill you up fast, then leave you tired and aching soon after. Refined carbs are stripped of fiber and nutrients, so they trigger quick absorption and, for some, rolling waves of joint discomfort. Over time, diets loaded with these simple carbs have been linked with higher rates of inflammatory arthritis and other metabolic health problems. What’s a good swap? Look for whole grain breads, brown rice, or oatmeal — foods that digest more slowly and give your body more lasting, gentle energy. Even a few days a week of swapping white for wheat or grainier options can set you on a steadier course. It’s not about never enjoying a piece of toast or cake; it’s about letting your body—and your joints—enjoy those treats on your terms, not as everyday staples.
