8 Foods That Cause Inflammation

Inflammation isn’t always negative. It’s how your body responds to injuries, infections, and irritants. But when this natural process becomes chronic (lasting for months or even years), it can silently damage tissue and increase your risk of arthritis, heart disease, diabetes, and autoimmune disorders.

Food plays a major role in chronic inflammation. Diets high in processed ingredients, added sugars, unhealthy fats, and artificial compounds have been shown to increase inflammatory markers like C-reactive protein (CRP).

Over time, these ingredients don’t just disrupt your metabolism; they also interfere with gut health, immune signaling, and cellular repair.

So, which foods are the main drivers?

Key Takeaways

• Sugar and refined carbs spike blood sugar, increasing inflammatory markers
• Processed and red meats contain compounds like AGEs and nitrites that fuel oxidative stress and inflammation.
• Trans fats and hydrogenated oils disrupt cholesterol balance and trigger systemic inflammatory responses.
• Artificial additives, alcohol, and processed foods harm gut health, which plays a major role in controlling inflammation.

Foods That Cause Inflammation

Refined Sugars and High-Glycemic Carbohydrates

Think white bread, soda, candy, pastries. These foods digest fast, spike your blood sugar, and then crash it just as quickly. That rollercoaster effect triggers your body to release more insulin, which, when chronic, stimulates inflammatory pathways.

High-glycemic foods have been linked to elevated CRP levels, a biomarker your body produces in response to systemic inflammation. It’s not just about the sugar itself—it’s how your body reacts to it over time. Studies show diets heavy in refined carbs increase visceral fat , which stores pro-inflammatory cytokines.

Foods in this category include:

• Soda and sugary drinks
• White rice and white bread
• Cakes, cookies, brownies
• Sugary cereals

Processed sugars hide behind names like corn syrup, dextrose, and cane juice. If it ends in “-ose,” it’s likely sugar.

Processed and Red Meats

Bacon, deli slices, sausages, hot dogs, are both everyday protein sources as well as inflammation triggers. These meats are often cooked at high heat, which creates advanced glycation end products (AGEs). AGEs disrupt cellular function and trigger oxidative stress .

The compounds in red and processed meat, including heme iron and nitrites, have been linked to higher inflammatory responses and damage to endothelial cells lining the arteries.

Frequent consumption of red meat is associated with:

• Higher levels of interleukin-6 (IL-6)
• Insulin resistance
• Increased cardiovascular risk

Cooking method matters too. Grilling meat over open flame causes fat to drip into the fire, releasing polycyclic aromatic hydrocarbons (PAHs) that can transfer to the meat and elevate inflammation.

Trans Fats and Hydrogenated Oils

You’ll find trans fats in margarine, non-dairy creamers, microwave popcorn, and processed baked goods. These fats disrupt lipid metabolism and increase levels of LDL (bad) cholesterol, while lowering HDL (good) cholesterol.

Hydrogenated oils are artificially created to prolong shelf life. In the body, they create a cascade effect: damaging the endothelium, increasing CRP levels, and heightening systemic inflammation.

Common sources include:

• Margarine
• Store-bought pie crusts
• Frozen pizza
• Doughnuts

Even small amounts of trans fats can influence inflammatory markers. The FDA has moved to phase them out, but you’ll still find them in imported or older packaged goods.

Read the label. If you see “partially hydrogenated oil,” put it back.

Vegetable and Seed Oils High in Omega-6

Not all fats are equal. Soybean oil, corn oil, sunflower oil, and canola oil contain high amounts of omega-6 fatty acids. While omega-6s are essential, they need to be balanced with omega-3s to avoid excessive inflammation.

Most Western diets have a ratio closer to 20:1 (omega-6 to omega-3), far from the 4:1 balance associated with lower inflammation levels.

Excess omega-6 intake can:

• Increase production of pro-inflammatory eicosanoids
• Worsen autoimmune flare-ups
• Raise CRP levels

For better balance, swap out omega-6-heavy oils with:

• Extra virgin olive oil
• Avocado oil
• Flaxseed oil

And eat more omega-3-rich foods like fatty fish, walnuts, and chia seeds.

Artificial Additives and Preservatives

MSG, aspartame, artificial colors, and synthetic flavorings, many of these additives can disrupt gut bacteria, which in turn affects inflammation. A healthy gut microbiome acts like a firewall against inflammatory triggers.

According to research:

• MSG may trigger headaches, joint pain, and fatigue
• Aspartame can provoke inflammatory cytokines in sensitive individuals
• Food dyes like Red 40 and Yellow 5 may alter immune responses

You don’t need to memorize every additive. A good rule? If you can’t pronounce the ingredient, your body probably won’t recognize it either.

Excessive Alcohol Consumption

Alcohol is metabolized in the liver , but chronic overuse can impair gut barrier function. This leads to “ leaky gut ,” where toxins enter the bloodstream and trigger systemic inflammation. Alcohol also increases the production of endotoxins, activates immune cells like macrophages, and promotes pro-inflammatory cytokines like TNF-alpha.

Too much alcohol is linked to:

• Gut dysbiosis
• Liver inflammation
• Higher oxidative stress

Current guidelines suggest:

• No more than 2 drinks per day for men
• No more than 1 drink per day for women

Even those amounts might be generous. The inflammation response from alcohol is dose-dependent. Less is better.

Dairy Products for Some Individuals

Not everyone reacts to dairy the same way. But for some, lactose or casein can cause bloating, joint pain, and acne, signs of systemic inflammation. Casein, in particular, has been implicated in immune reactions in people with dairy sensitivities.

There’s some debate. Population-wide studies haven’t conclusively shown dairy to be inflammatory. But if you notice symptoms after dairy intake, your body may be sending a signal.

Common inflammatory symptoms related to dairy:

• Bloating and gas
• Sinus congestion
• Skin breakouts

Try switching to:

• Oat milk
• Almond milk
• Coconut-based yogurt

It all boils down to how your body reacts, so pay attention.

Gluten and Refined Grains

Gluten is a protein found in wheat, rye, and barley. For those with celiac disease, gluten causes direct inflammation in the small intestine. Others may have non-celiac gluten sensitivity, triggering symptoms like fatigue, joint pain, or gastrointestinal distress without visible inflammation on biopsy.

Refined grains, like white flour and white rice, lose most of their fiber and nutrients during processing. Without fiber to slow digestion, these carbs spike blood sugar and fuel inflammation.

Watch out for:

• White pasta
• Store-bought pastries
• Instant cereals

Swap them for whole grains like:

• Quinoa
• Brown rice
• Steel-cut oats

Fiber feeds healthy gut bacteria, and a healthy gut means lower inflammation.

Tips for Reducing Inflammatory Foods

You don’t need to change everything overnight. Start with simple swaps that replace inflammatory ingredients with anti-inflammatory ones . The Mediterranean diet offers a strong framework: high in vegetables, nuts, legumes, fish, and healthy oils.

Try these transitions:

• Soda → Infused water or herbal tea
• Margarine → Extra virgin olive oil
• White bread → Sprouted whole grain bread
• French fries → Baked sweet potatoes

Read labels. Watch for added sugars and hydrogenated oils. And cook smart. Grilling vegetables is fine, but grilling red meat until charred? Not so much.

Cooking methods matter. Microwaving is safer than frying. Stir-frying quickly in olive oil is better than deep frying in vegetable oil.

Takeaway

What you eat signals your immune system. Chronic inflammation doesn’t always alert you when it’s happening. Sometimes, it can be felt through fatigue, bloating, skin issues, and slow healing. Reducing inflammatory foods doesn’t have to mean deprivation. It’s more about replacing the pro-inflammatory with foods that help your body repair.