Arthritis Antagonists: 11 Foods Rheumatologists Say to Erase From Your Fridge

7. Processed Snack Foods

Potato chips, cheese crackers, and an endless parade of brightly packaged snacks are almost designed to be irresistible. But many of these ultra-processed munchies stack unhealthy fats and refined sugars right on top of each other, pushing blood sugar skyward, encouraging inflammation, and making life a little tougher for your joints. Rheumatology experts note that frequent snacking on these foods can worsen swelling and stiffness for people with arthritis. What about a mid-afternoon craving? Aim for small but satisfying swaps—a handful of unsalted nuts, air-popped popcorn, or even a little homemade trail mix. If you’re not ready to leave chips behind, try portioning out a smaller bowl and savoring each bite. Change isn’t all-or-nothing; it’s a gentle process guided by curiosity and compassion for your future self.

8. Certain Vegetable Oils

Not all vegetable oils are created equal, especially when it comes to inflammation. Oils rich in omega-6 fatty acids—like corn oil, sunflower oil, and soybean oil—are common in processed and restaurant foods, but tipping the balance toward omega-6 and away from omega-3s can set the body up for more frequent inflammatory signals. Scientific studies suggest that a diet too high in these oils compared to omega-3s (like those in fish or flaxseed) often means rougher days for people with arthritis. If you do most of your own cooking, try reaching for olive oil, canola, or avocado oil instead. These swaps bring more balance—not perfection—to your meals. Being mindful of oil choices, especially in at-home dressings or sautés, gives you greater control over inflammation, energy, and comfort without sacrificing flavor.