Arthritis Living With Diet & Exercise The Link Between Diet and Arthritis By Carol Eustice facebook Carol Eustice is a writer covering arthritis and chronic illness, who herself has been diagnosed with both rheumatoid arthritis and osteoarthritis. Learn about our editorial process Carol Eustice Medically reviewed by Medically reviewed by Scott Zashin, MD on August 14, 2020 linkedin Scott J. Zashin, MD, is board-certified in internal medicine and rheumatology. He was a volunteer clinical professor of internal medicine at the University of Texas Southwestern Medical School Dallas. Learn about our Medical Review Board Scott Zashin, MD Updated on August 21, 2020 Print It is well-recognized that a healthy diet is important for everyone. Arthritis patients, however, sometimes look beyond this notion of healthy eating and look to diet for a cure. The link between diet and arthritis is complex. Hero Images / Getty Images There is evidence that diet can influence some types of arthritis, but to fully understand this, the type of arthritis and the kind of diet must be considered. One example is gout, which is affected by high uric acid levels. A diet which is low in alcohol and purine-rich foods can lower blood uric acid levels and lessen the likelihood of a gout attack. Purines are natural substances found in certain foods. Alcohol is known to alter purine metabolism. Dietary changes may decrease the severity or frequency of gout attacks. Dietary modifications may also be preferred by people who cannot tolerate gout medications. Make sure you know which foods to avoid. Excess Body Weight Excess body weight influences arthritis by putting extra strain on already burdened joints. Clinical experience has shown researchers that people who are 20% or more over normal body weight have more problems with their arthritis. Seemingly the weight-bearing joints are most affected by carrying the extra weight. The extra load placed on the weight-bearing joints (more specifically the knees, hips, ankles, feet, and spine) can increase the pain in those joints. The increased pain, resulting in a sedentary lifestyle, and further weight gain can become a vicious cycle. Osteoarthritis patients commonly deal with this problem of battling weight gain. Rheumatoid arthritis patients who are on corticosteroid therapy (i.e. prednisone) are warned about increased appetite, fluid retention and unavoidable weight gain as side effects of the therapy. Allergens May Trigger Flares It is believed by some people that particular foods can trigger arthritis flares. Although no specific food has been implicated as a cause of arthritis it is known that foods can alter the function of the immune system. With regard to arthritis, possible offenders may include: CaffeineDairy productsNightshade vegetables (tomatoes, peppers, etc.)SugarAdditives and preservativesChocolateRed meatsSalt Even if a food sensitivity was a cause of arthritis, not every person would be found to be sensitive to the same food. The way to test for a food sensitivity is to try an elimination diet. By eliminating a specific food from your diet, you can observe whether arthritis symptoms improve. Dietary Guidelines for Eating Healthier Seven Dietary Guidelines originally published by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services: Eat a Variety of Foods: Eat from all 4 basic food groups (bread and cereals, fruits and vegetables, meats, and dairy) to obtain the needed forty-plus essential nutrients to maintain good health.Maintain Your Ideal Weight: Less weight equates with less strain on weight-bearing joints. Less strain equates with less pain.Avoid Too Much Fat, Saturated Fat, Cholesterol: Increased amounts of fat contribute to weight gain and obesity.Eat Adequate Amounts of Starch and Fiber: Starches such as bread, rice, beans, pasta, and potatoes give the body energy. Fiber, the undigested portion of the plants we eat, adds bulk and helps with the process of elimination.Avoid Too Much Sugar: Sugar provides empty calories and little nutrition, contributing to excess weight gain.Avoid Too Much Sodium: Excess salt can contribute to high blood pressure and water retention.Avoid Alcohol: Alcohol can deplete the body of vitamins and minerals besides being high in calories. It also potentially can interact with medications for arthritis. A Word From Verywell Well-balanced nutritious meals are important for the overall good health of everyone. Maintain as close to your ideal body weight as possible. Avoid fad diets and unproven diet claims that may end up robbing your body of essential nutrients. Was this page helpful? Thanks for your feedback! Dealing with chronic inflammation? An anti-inflammatory diet can help. Our free recipe guide shows you the best foods to fight inflammation. Get yours today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Arthritis: What Works, by Dava Sobel and Arthur C. Klein The Duke University Medical Center Book of Arthritis, by David S. Pisetsky, M.D., Ph.D. with Susan Flamholtz Trien (1995).