For the past few weeks, I’ve been running a little experiment on myself. On January 20th, I cut out red meat completely from my diet. The reason? I wanted to see if it had any impact on my inflammation, which I struggle with due to psoriatic arthritis and enthesitis.

I didn’t stop there. I also eliminated gluten and made a serious effort to avoid lactose. I say “serious effort” because avoiding lactose altogether has been tough—turns out, chocolate and even the chocolate powder on soy cappuccinos contain lactose. But I’ve done my best to be strict, only consuming gluten and lactose when absolutely necessary. My thinking is that even a reduction is better than constant exposure.

For about three weeks, I stuck to this plan. Then, on February 13th, I went out for a meal with friends at a steakhouse. And, well, I caved. I ordered a sirloin steak—the first red meat I’d eaten in nearly three weeks. The very next day, my stomach felt off. My digestion changed for the worse, and while I didn’t notice a spike in inflammation, the discomfort was undeniable. Given that I also suffer from IBS, which may be linked to my autoimmune disorder, I wasn’t entirely surprised.

After that, I went back to avoiding red meat, lactose, and gluten as best I could. But then came Saturday, February 22nd. This time, I went to a Brazilian steakhouse and ate quite a bit of red meat—various cuts of beef, pork, and lamb. Surprisingly, my stomach didn’t react this time. But by Monday, I was in serious pain. My knees and shoulders were inflamed, and the joint pain was intense. That pain has persisted into Tuesday.

So, what’s going on here? Why might red meat contribute to inflammation, especially for those of us with autoimmune disorders like psoriatic arthritis?

How Red Meat Can Trigger Inflammation

Red meat has long been linked to inflammation, particularly in people with autoimmune conditions. Here’s why:

  1. Arachidonic Acid Content – Red meat contains arachidonic acid, an omega-6 fatty acid that plays a role in the body’s inflammatory response. While some inflammation is necessary for healing, an excess of omega-6 fatty acids (without enough omega-3s to balance them out) can lead to chronic inflammation.
  2. Saturated Fat – Red meat is high in saturated fat, which has been shown to promote inflammation in the body. Some studies suggest that diets high in saturated fat can lead to an increase in pro-inflammatory markers.
  3. Advanced Glycation End Products (AGEs) – Cooking red meat at high temperatures (such as grilling or frying) produces AGEs, which have been linked to increased inflammation and oxidative stress.
  4. Gut Microbiome Changes – Red meat, especially processed meats, can alter the gut microbiome in ways that promote inflammation. Certain compounds in meat can feed harmful gut bacteria, leading to the production of inflammatory byproducts.
  5. TMAO (Trimethylamine-N-oxide) – When gut bacteria digest compounds in red meat, they produce TMAO, which has been associated with increased inflammation and cardiovascular issues.

For someone like me, who already has a sensitive immune system due to psoriatic arthritis, these inflammatory responses seem to have a more noticeable impact.

What I’ve Learned So Far

This small experiment isn’t enough to draw definitive conclusions, but the pattern is clear. Removing red meat, gluten, and lactose seemed to help with my inflammation. The first time I reintroduced red meat, I had digestive issues but no major inflammatory flare-up. However, the second time—when I consumed a larger amount—I experienced significant joint pain that lasted for days.

It’s possible that the quantity of red meat plays a role, or maybe other factors (such as how it was cooked or what else I ate that day) contributed. Either way, this experience has given me a lot to think about.

For now, I plan to continue avoiding red meat, gluten, and lactose as much as possible. If my inflammation stays lower, that will be another piece of evidence that diet plays a significant role in managing my condition.

If you suffer from an autoimmune disorder and struggle with inflammation, it might be worth experimenting with your diet. Everyone’s body reacts differently, but if you’re dealing with chronic pain, making dietary changes—even small ones—could make a big difference.