As we age, joint health becomes a crucial part of overall wellbeing and mobility. However, what you choose to eat can make a significant impact on your joints. Certain foods and drinks can negatively affect this, leading to inflammation, stiffness, and discomfort. By avoiding these harmful options, you can focus on a balanced, anti-inflammatory diet that can better support joint health and avoid joint-related issues.
We checked in with various health experts to learn about seven foods and drinks you should avoid in order to maintain stronger joints. They revealed that some of the worst choices are alcohol, white bread, sugary drinks, fried foods, and more. Read on to discover all seven!
1. Alcohol
Alcohol consumption can trigger inflammation, which can worsen joint pain and conditions like arthritis. It also interferes with the absorption of key nutrients, which are essential for maintaining healthy bones.
Amanda Schmitt, an occupational therapist, says, "While occasional moderate alcohol is fine, frequent or binge drinking dehydrates joints and muscles, speeding up damage. For joint health, moderation and staying well hydrated are essential. Limiting these foods and drinks, staying active, and maintaining a healthy weight are the best things anyone can do for their joints."
2. Sugary drinks
High-sugar drinks such as soda and sweetened juices have been linked to an increased risk of developing rheumatoid arthritis due to their excessive sugar amount.
"Drinking too much sugar from soft drinks or sweetened beverages can cause inflammation in the body, including in the joints. Eating a lot of sugar can also make you gain weight, which puts more stress on joints that carry your weight like knees and hips," states Dr. Peter Brukner.
3. White bread
Refined carbs such as white bread are quickly broken down into sugars, which can contribute to the production of inflammatory chemicals. Chronic inflammation can damage joints over time and aggravate conditions like osteoarthritis and rheumatoid arthritis.
"White bread can cause quick increases in blood sugar levels. This may lead to an inflammatory reaction within the body. Over a long period of time, ongoing inflammation might deteriorate cartilage and result in joint pain or conditions like osteoarthritis," Dr. Brukner notes.
4. Bacon
Although delicious and bursting with flavor, bacon contains significant amounts of saturated fats, which can raise inflammation in the body.
Dr. Taher Saifullah, founder of Spine & Pain Institute, elaborates on this and says, "These meats contain chemicals called advanced glycation end products (AGEs), which increase inflammation and oxidative stress in your joints. Imagine it like a slow-burning fire inside your body. Over time, these compounds can wear down the cartilage that cushions your joints, leading to more pain and reduced mobility."
He describes eating such meats as "pouring gasoline on the inflammatory fire," adding, "Over time, they can damage the very structures meant to protect your joints." Yikes!
5. Pasta
Just like white bread, refined pasta has a high glycemic index. The blood sugar spikes that come after eating this carb can trigger inflammation, worsening joint health. Refined pasta is also low in fiber and essential nutrients that could help combat inflammation.
"Refined carbs may satisfy your hunger, but they also fuel inflammation, making joint stiffness and pain more noticeable," Dr. Saifullah notes.
6. Fried foods
Fried foods are often cooked in unhealthy oils that are high in trans fats and saturated fats, both of which increase inflammation in the body.
"Fast, fried, and processed foods also cause inflammation and should be limited. A diet high in whole foods with lean proteins, fresh fruits, and vegetables is best for joint health. Small diet changes can have big impacts on mobility and health over time. For my family and clients, eating clean is key," says Schmitt.
7. Vegetable oils
Many vegetable oils, such as corn, soybean, and sunflower oil, are high in omega-6 fatty acids. While omega-6 fats are important, an excess amount can promote inflammation.
"The one thing you’re probably consuming far too much of is omega-6 fats," says Sarah Law, a nutritionist specializing in helping women through menopause. "When we have chronic inflammation in the body, that can lead to weight gain, joint pain, obesity, insulin resistance, brain fog, and everything else in between that we experience during menopause," she explains. While some omega-6 fats are necessary and can be obtained from whole food sources like nuts and seeds, excessive consumption, especially from refined vegetable oils, can cause significant inflammation.
