1. Red Meat
Red meats are higher in fat—particularly saturated fat—than white meats and plant-based protein. Studies have associated red meat intake with increased levels of inflammation, which may worsen swelling in the joints and arthritis symptoms.
One study found that substituting red meat with a serving of chicken, fish, legumes, or nuts was associated with lower inflammatory biomarkers.
2. High-Fat Dairy
Milk, yogurt, and other dairy products can be bad for arthritis, but it depends on the amount of fat and sugar a particular product contains.
In general, avoid full-fat dairy and products with added sugar when you have arthritis. Research has shown a link between a high-fat diet and inflammatory reactions.
If you suspect you are sensitive to or intolerant of dairy, eliminate dairy for a brief period of time. This step could help you discover if you feel better when dairy is absent from your diet.
Note that some dairy products—such as yogurt and kefir—have probiotics, or beneficial bacteria. (Kefir is a milk product that is similar to yogurt.) Research suggests that probiotics and a healthy mix of gut bacteria decrease inflammation and could help reduce arthritis symptoms. Opt for low-fat options.