Top 5 Foods That Cause Inflammation

Inflammation is a natural and necessary response of the body to injury, infection, or illness. It signals the immune system to target and heal the affected area. Acute inflammation—think of it like your body’s immediate, “emergency” response—is generally a good thing. 

But when inflammation becomes chronic, it’s as if your body is in a constant state of alert and stress, and that’s where problems begin.

Key Takeaways

• Persistent inflammation can quietly damage tissues and organs, increasing the risk of conditions like diabetes and heart disease.
• Red meat and processed foods trigger inflammation.
• Regular consumption of refined carbs and sugary foods leads to insulin resistance and sustained inflammation.
• Found in many processed foods, trans fats disrupt cholesterol balance and promote inflammation.
• Cooking in oils high in omega-6 can promote inflammation and increase the risk of chronic health issues.

What is Chronic Inflammation?

Chronic inflammation is a persistent, low-grade response that can last months or even years. It’s also considered to be a root cause of most, if not all, diseases that plague the human body. 

Unlike acute inflammation, which usually resolves itself, chronic inflammation can quietly damage tissues and organs over time, contributing to conditions like diabetes, heart disease, and arthritis. Systemic inflammation, which affects the entire body, is often a precursor to these chronic diseases. 

Recognizing chronic inflammation can be tricky. It doesn’t always present itself with obvious signs like redness or pain. It can also be exacerbated when you eat the following inflammatory foods.

Major Inflammatory Foods

1. Red and Processed Meats

Red meats like steak and burgers, and processed varieties such as bacon and sausages, are top contributors to inflammation. These foods are high in saturated fats and advanced glycation end products (AGEs), compounds formed when meat is cooked at high temperatures. 

AGEs can trigger inflammation and oxidative stress, setting the stage for chronic conditions like heart disease and cancer. Excessive consumption of these meats has been linked to elevated levels of C-reactive protein (CRP), a marker of inflammation in the blood. 

Surprisingly, eating a lot of red meat occasionally is not as dangerous as consistently eating smaller portions of red meat. It’s really the consistency of consumption where inflammation takes root.

Someone who eats a big serving of red meat once or twice a week is not as prone to chronic inflammation as a person who eats small servings every day.

2. Refined Carbohydrates

White bread, pasta, and pastries are usually called comfort food, but the reality is they’re anything but comforting to your body’s inflammation. 

Refined carbs are stripped of their natural fiber, which helps to regulate blood sugar. Without this buffer, your blood sugar can spike rapidly, leading to increased insulin levels and consequently more inflammation.

The biological process at work is pretty simple: when you eat refined carbs, they’re quickly broken down into sugar, causing a surge in insulin. This triggers a cascade of inflammatory responses, especially if consumed every day. 

It’s easy to overindulge in refined carbs because they’re cheap and easily available—from breakfast toast, mid-day snacks, or that leftover pizza in the fridge.

3. Sugary Foods and Beverages

Sugary food has been outed as one of the common causes of obesity. However, their risk isn’t limited to just weight gain; they’re a major factor in inflammation too. 

Your everyday sodas, candies, and pastries are packed with added sugars that can exacerbate insulin resistance, where the body’s cells don’t respond properly to insulin.

When you eat or drink high amounts of sugar, your body releases inflammatory cytokines. Over time, this constant state of low-grade inflammation can affect your organs and tissues, increasing the risk of diseases like type 2 diabetes and heart disease. 

The next time you think about reaching for that sugary soda, ask yourself: is the momentary sweetness worth the long-term consequences?

4. Trans Fats

Trans fats are never good for anything. They’re linked to a host of diseases andthey’re also highly inflammatory. 

Where exactly do you get trans fats? Unfortunately, they’re almost as universal as refined sugar. Everyday foods like pastries add trans fat (called hydrogenated vegetable oil) to improve texture and overall palatability. 

Because trans fat has ideal properties for frying, your local fried items and many processed snacks also have trans fat. 

Trans fats can elevate bad cholesterol levels (LDL) while decreasing good cholesterol (HDL), creating a perfect storm for inflammatory responses in the body and leading to metabolic disease.

5. Fried and Deep-Fried Foods

Fried foods are problematic not just because of the foods themselves, but because of the way that they’re cooked. 

Fried foods, particularly those cooked in oils that are high in omega-6 fatty acids like corn or soybean oil, can disrupt the balance of omega-6 and omega-3 fats in your body. This imbalance promotes inflammation and is linked to numerous health issues, including arthritis and cardiovascular disease.

Fried foods are also cooked at high temperatures, which can lead to the formation of harmful compounds known as advanced lipoxidation end-products.These compounds further contribute to inflammatory processes. 

How to Modify Your Diet

Cooking Methods Matter

Instead of frying or grilling at high temperatures, try baking, steaming, poaching, or grilling without charring to minimize the formation of harmful compounds. For example, roasting vegetables in the oven or steaming fish helps to retain nutrients while reducing the risk of inflammation.

Read Labels Carefully

Don’t just buy any food. Keep an eye out for added sugars and trans fats, which can sneak into processed foods under various names. Avoid anything listing "partially hydrogenated oils" or added sugars like “high fructose corn syrup.” 

Anti-Inflammatory Alternatives

Many everyday foods are inflammatory, but that also means there are foods that reduce inflammation. 

• Fruits and Vegetables: Eat more colorful, antioxidant-rich produce like berries, leafy greens, and citrus fruits. These are packed with vitamins and polyphenols that fight inflammation and support overall health.
• Healthy Fats: Swap out fried meats for grilled vegetables or fatty fish. Fatty fish like salmon and mackerel, as well as plant-based sources like flaxseeds and walnuts, are excellent choices.
• Whole Grains: Go for fiber-rich grains like quinoa, oats, and brown rice instead of refined options. These help to regulate blood sugar levels and keep inflammation in check.
• Spices: Spices aren’t just to make each meal taste better. Common household staples like turmeric, ginger, and garlic happen to possess potent anti-inflammatory properties. Add them in your dishes for both flavor and health benefits. Some spices are available in more potent supplement blends like Balance ONE Turmeric.
• Green Tea: Switch from sugary soda for a calming cup of green tea. It’s packed with antioxidants like EGCG that can help to reduce inflammation and protect your cells from damage.

Probiotic Foods and Supplements

Research suggests that taking food rich in probiotics (like yogurt, cottage cheese, kombucha, kimchi, etc.) helps to reduce inflammation, especially in the gut. 

Specific probiotic species such as Lactobacillus and Bifidobacterium, that are present in probiotics like Balance ONE, have shown potential in reducing inflammation in conditions like ulcerative colitis. They may also promote healthy aging by mitigating age-related inflammation. 

Final Thoughts

While making dietary changes can be tough, the long-term benefits (reducing the risk of diabetes, arthritis, and even Alzheimer’s) are well worth it. Eliminating or reducing foods that contribute to inflammation could have a profound impact on your health. 

Get started by slowly cutting out these inflammatory foods and incorporating more anti-inflammatory choices.