Foods That Increase Your Risk of MS and Arthritis: What to Avoid for Better Health
Discover the dietary choices that could raise your risk for multiple sclerosis and arthritis and learn how steering clear of certain foods can benefit your long-term health.
When it comes to autoimmune diseases like multiple sclerosis (MS) and arthritis, the food you eat can play a critical role in the development, progression, and management of symptoms. Both conditions are characterized by chronic inflammation and immune system dysfunction, and mounting evidence suggests that certain dietary habits may increase your risk or worsen your symptoms over time. This comprehensive guide unpacks the common foods and ingredients that may contribute to these diseases, explains why they matter, and offers actionable advice for making healthier choices.
Understanding MS and Arthritis: The Role of Diet
MS and arthritis are both autoimmune disorders, meaning the immune system attacks the body’s own tissues. With MS, the target is the protective myelin sheath around nerve fibers in the brain and spinal cord; with arthritis, it’s typically the joints. Researchers are increasingly recognizing the role of chronic inflammation—driven in part by diet—in both the onset and exacerbation of these conditions. Processed foods, certain types of fats, and even some common additives can provoke or sustain the inflammatory processes that underlie MS and arthritis symptoms.
1. Processed Meats and High Animal-Fat Foods
Processed meats—such as bacon, sausages, hot dogs, and deli meats—are high in saturated fats and often contain added salt, preservatives, and nitrates. Studies have linked high consumption of these foods with increased risk of inflammatory diseases, including MS and arthritis. Animal fats in general contribute to an inflammatory environment, and longitudinal research shows that diets low in saturated fat are associated with a lower risk of developing MS and less severe progression for those who already have the disease.
- Examples of processed meats: sausages, bacon, canned meats, smoked/cured meats
- Saturated fat sources: red meat, full-fat dairy, butter, cream, lard
- Consuming more than 10–15 grams of saturated fat per day increases the risk
Cutting back on processed meats and opting for lean poultry, fish, or plant-based proteins can help reduce overall inflammation and support long-term health.
2. Refined Carbohydrates and Sugars
Refined carbohydrates and added sugars are absorbed quickly, leading to rapid spikes in blood glucose and insulin levels. This activates chemical processes that exacerbate inflammation and can damage nerve cells—a significant concern for people susceptible to or living with MS. Refined carbs are also implicated in promoting joint pain and inflammatory flares in arthritis.
- Refined grains: white bread, white rice, white pasta, pastries, baked goods with white flour, flour tortillas
- Sugar-laden foods: cakes, cookies, candy, sugary cereals, sweetened yogurts
- Sugar-sweetened beverages: soda, sweetened teas, energy drinks
Choosing whole grains, such as brown rice, quinoa, 100% whole-wheat bread, and minimizing added sugar intake can help manage inflammation and lower disease risk.
3. Fried and Deep-Fried Foods
Fried foods, especially those cooked at high temperatures in certain vegetable oils, are loaded with saturated fats and, often, trans fats. These promote inflammation, damage nerve and joint tissue, and may worsen both MS and arthritis symptoms. Fried chicken, French fries, doughnuts, and battered snacks are particularly problematic.
What others are reading
- Common examples: donuts, fried chicken, French fries, mozzarella sticks, tempura, potato chips
Switching to baked, grilled, or steamed options reduces your risk and supports a healthier inflammatory state.
4. Trans Fats and Partially Hydrogenated Oils
Trans fats are found in some processed foods and are created by hydrogenating vegetable oils to make them solid at room temperature. They increase systemic inflammation, harm cardiovascular health, and worsen joint pain and swelling. While many countries have banned or severely limited trans fats, they may still exist in some processed snacks, baked goods, and margarine.
- Trans-fat sources: margarine, shortening, some packaged baked goods (cookies, crackers), microwave popcorn, donuts
Read labels for “partially hydrogenated oils” and avoid these foods entirely for better overall health.
5. Highly Processed and Convenience Foods
Highly processed foods—such as frozen meals, packaged snacks, and many fast foods—are often a triple threat, containing excess salt, unhealthy fats, and artificial additives. All can increase inflammation and have a negative effect on immune function, potentially worsening the risk or progression of MS and arthritis.
- Common processed foods to limit or avoid: potato chips, frozen meals, fast food items, packaged snack cakes, instant noodles
Instead, focus on preparing meals at home from whole, minimally processed ingredients wherever possible.
6. Alcoholic Beverages
Alcohol is a central nervous system depressant and can interact with medications, worsen neurological symptoms, and increase the risk for depression. In MS, moderate to high alcohol intake is linked to worse outcomes, especially in progressive forms of the disease. While occasional, moderate consumption might not harm everyone, alcohol should be consumed sparingly or avoided, particularly if you have MS or severe arthritis.
- Potential side effects: Worsened neuromuscular symptoms, negative medication interactions, increased depression
- Best practice: Discuss individual tolerance and safe limits with your doctor
7. Monosodium Glutamate (MSG) and Food Additives
MSG is a flavor enhancer and excitatory neurotransmitter. While it appears safe for the general population, individuals with autoimmune or neurological conditions like MS may have more pronounced immune responses to such additives, possibly further damaging neurons or increasing inflammation.
- Foods that contain MSG: Flavored chips and snacks, instant soups and bouillon cubes, some savory frozen meals, some restaurant foods (esp. certain Chinese cuisine)
If you are sensitive to MSG or notice worsening symptoms, check labels and ask about ingredients when eating out.
8. Dairy Products
Dairy foods—especially those high in saturated fat—can contribute to inflammation and have been identified as problematic in some studies of people with both MS and certain forms of arthritis. While the evidence is mixed and some people tolerate dairy well, others report worsened symptoms or new flares after consuming cheese, whole milk, or butter.
- Full-fat dairy to limit: whole milk, cheese, cream, butter
- Potential alternatives: plant-based milks (almond, oat, soy), cultured probiotic yogurts, A2-only or low-fat dairy (if tolerated)
If you notice digestive issues, skin flares, or increased joint pain after eating dairy, consider eliminating it for several weeks to assess your response.
9. Additives and Preservatives
Many processed foods contain chemical preservatives, colors, and artificial sweeteners that may trigger immune reactions or increase inflammation. While evidence about their direct effect on MS or arthritis is still emerging, reducing your intake of these additives is a good general health strategy.
- Common sources: packaged snack foods, soda, colored candies, diet drinks, shelf-stable baked goods
Sticking with whole, naturally colorful foods lowers your exposure to these ingredients.
How Diet Can Influence Your Risk: The Science
Large studies have shown that people who consume more plant foods—such as fruits, vegetables, legumes, nuts, and whole grains—while minimizing animal fats and processed items, have a lower risk of developing MS and slower progression of arthritis. Here’s a simple comparison:
| Dietary Pattern | Risk Effect | Foods Included |
|---|---|---|
| High-Animal Fat/Processed | Increased | Red meat, processed meat, fried foods, refined grains, sugar |
| Plant-Based/Whole Foods | Reduced | Nuts, seeds, legumes, whole grains, fruits, vegetables |
| Moderate Dairy, Fish, Lean Poultry | Neutral/Reduced | Low-fat dairy, salmon, chicken breast |
What Should You Eat to Lower Your Risk Instead?
- Plenty of vegetables and fruits for antioxidants and fiber
- Whole grains such as brown rice, barley, oats, and quinoa
- Lean proteins from fish, beans, tofu, and poultry
- Healthy fats from nuts, seeds, olive oil, and avocados
- Low-fat or plant-based dairy alternatives if you can tolerate
- Herbs and spices instead of salt or processed flavors for seasoning
How to Read Food Labels to Avoid Problem Ingredients
Consumers can reduce their risk by scrutinizing food labels for certain trigger ingredients:
- Trans fats: Look for “partially hydrogenated oils”
- Added sugars: Check for ingredients ending in “-ose” (e.g., sucralose, dextrose)
- MSG: May also appear as “monosodium glutamate” or “hydrolyzed protein”
- Saturated fat content: Listed per serving—aim for as low as possible
Simple Swaps for a Healthier Diet
- Instead of white bread → whole grain bread
- Instead of processed deli meats → roasted turkey or grilled tofu
- Instead of soda or sweet tea → water infused with fruit, herbal tea
- Instead of fried chicken → baked or grilled chicken
- Instead of flavored chips → raw veggies with hummus
Frequently Asked Questions (FAQs)
Q: Can diet alone cure MS or arthritis?
No, there is currently no known cure for MS or most forms of arthritis. However, diet can play a key role in reducing inflammation, managing symptoms, and lowering the risk of disease progression or flare-ups. Always consult your doctor for a comprehensive treatment plan.
Q: Are there any foods that specifically help protect against MS or arthritis?
A diet rich in omega-3 fatty acids (from fatty fish, flaxseed, chia seeds), colorful vegetables and fruits, and whole foods is linked to a lower risk. Some studies also point to certain anti-inflammatory spices like turmeric and ginger for additional benefits.
Q: Should I go completely vegan or gluten-free?
There is no universal answer. Some people notice improvements on a plant-based or gluten-free diet, but others may not. The most important factor is the elimination of ultra-processed foods, excessive animal fats, and refined sugars. If you want to experiment with dietary changes, consult a healthcare professional to ensure you meet your nutritional needs.
Q: How quickly can diet changes impact my symptoms?
Benefits from dietary changes often appear in a matter of weeks but may take several months for full effects. Reducing inflammation and supporting healthy gut bacteria is a long-term process. Track your symptoms and work with a healthcare provider for personalized guidance.
Takeaway: The Power of Smart Food Choices
What you eat is a powerful tool in your fight against MS and arthritis. By avoiding processed meats, refined carbohydrates, added sugars, fried foods, and additives, while focusing on whole, unprocessed, plant-forward meals, you can help reduce your risk and support your body’s efforts to manage or prevent chronic inflammation. Every meal is an opportunity for healing and better health—start making smarter food choices today.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3829243/
- https://www.afpafitness.com/blog/top-ten-best-and-worst-foods-for-ms-multiple-sclerosis/
- https://www.healthline.com/nutrition/multiple-sclerosis-foods-to-avoid
- https://www.mgiclinic.com/avoid-these-trigger-foods-manage-multiple-sclerosis-naturally-through-diet/
- https://www.prevention.com/food-nutrition/a20499846/foods-that-increase-risk-of-ms-and-arthritis/
- https://www.flintrehab.com/ms-diet-foods-to-avoid-and-eat/
- https://www.rush.edu/news/role-diet-and-lifestyle-managing-multiple-sclerosis
- https://www.mscare.org/processed-foods-and-additives-may-lead-to-multiple-sclerosis-autoimmune-diseases/
Similar Articles
Read full bio of medha deb
