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7 Worst Breakfast Foods That May Be Making Your Arthritis Pain Worse

These common morning meals can exacerbate inflammation.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Elderly woman suffering from pain in hand, arthritis old person and senior woman female suffering from pain at home
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.


1. Sugary Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden background​Refined SugarsShutterstock

Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. Pastries & Doughnuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts, Doughnuts​Commercial Baked Goods: The Thyroid DisruptorShutterstock

Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

Fried bacon slices, closeupShutterstock

Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat lay​She Eats 2300 Calories Per DayShutterstock

Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Flavored Yogurts

Strawberry YogurtShutterstock

Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Fruit Juices

Fresh,Orange,Juice,In,The,Glass,JarShutterstock

Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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Elderly woman suffering from pain in hand, arthritis old person and senior woman female suffering from pain at home
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.


1. Sugary Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden background​Refined SugarsShutterstock

Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. Pastries & Doughnuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts, Doughnuts​Commercial Baked Goods: The Thyroid DisruptorShutterstock

Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

Fried bacon slices, closeupShutterstock

Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat lay​She Eats 2300 Calories Per DayShutterstock

Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Flavored Yogurts

Strawberry YogurtShutterstock

Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Fruit Juices

Fresh,Orange,Juice,In,The,Glass,JarShutterstock

Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Happy couple having tasty breakfast in cafe
​Don’t Skip Breakfast
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Breakfast is often considered the most important meal of the day, as it can fuel you with all the protein, nutrients, and energy you need for the hours ahead. However, eating the wrong breakfast may do more harm than good. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 6 things you should never eat for breakfast, and you might be surprised by what is on her list.

1. Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

The first item you should skip? Sugary cereals. “They might be convenient and taste great, but they’re often loaded with added sugars and refined carbs, leading to a blood sugar spike and crash shortly after,” Collingwood says.

2. Pastries

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

Another grab-and-go item you should skip? Pastries, including donuts, croissants, and muffins.”These are basically desserts disguised as breakfast,” Collingwood claims. “High in sugar and fat, low in protein and fiber — not ideal for starting your day.”

3. Flavored Yogurt with Add-Ins

Strawberry Yogurt​5. Flavored YogurtsShutterstock

While yogurt is often healthy, if it tastes like dessert, you may want to reconsider. “Sounds healthy, right? But many flavored yogurts are packed with sugar (sometimes more than a candy bar) and artificial flavors. Go for plain Greek yogurt and add your own fruit or nuts,” Collingwood suggests.

4. White Bread Toast with Butter or Jam

smooth peanut butter and jam bread toast, american traditional sandwichShutterstock

You can eat toast in the morning, but make sure it is healthy. “White bread offers very little nutrition — it’s quickly digested, leaving you hungry again soon. Combine that with sugary jam or just butter, and there’s not much staying power,” says Collingwood.

5. Breakfast Meats

Czech sausages​Best: Chicken SausageShutterstock

Breakfast meats, like bacon and sausage, aren’t the best choices. “Delicious, but processed meats are high in saturated fats, sodium, and preservatives. They can be part of a balanced meal occasionally, but not ideal as a daily breakfast staple,” says Collingwood.

6. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

You might have grown up drinking a glass of fruit juice in the morning, but Collingwood doesn’t advise carrying that habit on. “It might seem like a healthy choice, but most juices are high in sugar and lack the fiber of whole fruit. Drinking juice causes a rapid sugar spike — better to eat the actual fruit,” she suggests. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Modern woman working and picking blueberries on a organic farm - woman power business concept.
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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.


Berries and Yogurt

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55

Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,Shutterstock

Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

Poached eggsShutterstock

Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes

Healthy Fats

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

Organic,Raw,Soy,TofuShutterstock

Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Avoid These Foods

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

It’s common knowledge that several foods and drinks cause inflammation – sugar, alcohol, and processed foods included. However, you might not know that there are certain things you can eat that will help reduce inflammation and even improve joint pain. Body Network spoke to Dr. Gbolohan Okubadejo, a NYC area Spinal and Orthopedic Surgeon, who treats patients with inflammation-induced pain daily. Here are 8 anti-inflammatory foods he recommends to treat pain naturally.

Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is helpful for those who suffer from osteoarthritis, according to Okubadejo. “The enzyme bromelain reduces inflammation and swelling,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Beets

Fresh beet on wooden backgroundShutterstock

Beets are another great anti-inflammatory food. “These substances contain betalains that can suppress inflammation-related enzymes and diminish oxidative stress within the body. The dietary nitrates in beets enhance blood flow and lower inflammation by boosting nitric oxide production which relaxes blood vessels and decreases cellular stress,” he says.

Fatty Fish (Salmon, Mackerel, Sardines)

Grilled sardineShutterstock

Two essential omega-3 fatty acids are abundant in fatty fish: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). “These omega-3s help inflammatory cytokines that cause inflammation, which occurs in conditions such as arthritis,” he says. “Omega-3 fatty acids demonstrate effectiveness in managing rheumatoid arthritis symptoms through their ability to decrease both morning joint stiffness and swelling. COX-2 enzymes trigger inflammation in the same manner as nonsteroidal anti-inflammatory drugs (NSAIDs) function.”

Berries (Blueberries, Strawberries, Blackberries)

Ripened blackberry in the palmShutterstock

Quercetin, a natural flavonoid with anti-inflammatory properties, is found in dark-colored berries, including blueberries, blackberries, and elderberries. “This substance functions as a natural antihistamine by diminishing inflammation and pain,” says Okubadejo. It boosts immune function while combating damage from free radicals. Strawberries and black currants contain high amounts of vitamin C for collagen production. “Collagen synthesis depends on vitamin C because it plays a vital role in maintaining healthy joints and cartilage. This substance lowers oxidative stress which leads to increased joint pain and stiffness,” he says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Leafy Greens (Spinach, Kale, Swiss Chard)

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Spinach, kale, and Swiss chard contain high vitamin K levels, which lower inflammation markers while promoting healthy joints. “The greens supply vitamin C, which enhances collagen production to strengthen cartilage, and they contain beta-carotene with flavonoids that protect against oxidative stress and inflammation,” he says. “Leafy greens provide magnesium, which assists in controlling inflammatory responses, and their fiber content enhances gut health, contributing to a reduction in systemic inflammation. The combination of these nutrients helps prevent stiffness and pain in the joints.”

Nuts

Assortment of nuts in bowls. Cashews, hazelnuts, walnuts, pistachios, pecans, pine nuts, peanuts, macadamia, almonds, brazil nuts. Food mix on wooden background, top view, copy space

Shutterstock

Almonds, walnuts, and pistachios contain healthy fats, “including monounsaturated fats and omega-3 fatty acids that provide substantial anti-inflammatory benefits,” says Okubadejo. “The consumption of these fats leads to reduced production of inflammatory molecules in the body, which helps alleviate joint pain and stiffness. Walnuts contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that research demonstrates can alleviate joint inflammation. Nuts include vitamin E, which functions as an antioxidant to shield cells against oxidative damage, thereby reducing joint pain and inflammation. Nuts contain fiber which helps maintain a healthy gut environment that enables the body to control systemic inflammation. Eating different kinds of nuts helps maintain healthy joints and lowers arthritis-related inflammation.”

Olive Oil (Extra Virgin)

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

Extra virgin olive oil consists of abundant monounsaturated fats and oleocanthal, which possess potent anti-inflammatory capabilities, per Okubadejo. “These beneficial fats decrease the generation of pro-inflammatory substances such as cytokines and prostaglandin,s which commonly cause joint pain and stiffness,” he says. Oleocanthal found in olive oil functions like NSAIDs to alleviate inflammation while avoiding their associated side effects. “Olive oil contains polyphenols, which act as antioxidants to shield joints from oxidative harm and prevent additional inflammation. Regular olive oil consumption helps alleviate joint pain while supporting mobility and enhancing joint health, particularly benefiting individuals with arthritis conditions.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Ginger

Ginger root and ginger powder in the bowl​2. GingerShutterstock

The last anti-inflammatory food on his list is ginger. “People have relied on ginger as an anti-inflammatory root to relieve pain and inflammation for centuries. The root contains gingerol, which blocks inflammatory pathways in the body and reduces the production of enzymes and cytokines that cause joint pain and swelling,” he explains. “Research shows that ginger can alleviate osteoarthritis and rheumatoid arthritis symptoms by lessening both pain and stiffness. The antioxidant properties work against oxidative stress that otherwise worsens joint inflammation. Ginger enhances blood flow, transporting nutrients to inflamed tissues to accelerate healing and support joint health. People who experience joint pain and inflammation can achieve substantial relief by regularly consuming fresh ginger, ginger tea, or ginger supplements.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.