Written by Candace Nelson, MS, CN | Reviewed by Katie E. Golden, MD
Key takeaways:
There are many sources of chronic inflammation in our lifestyle — from stress to diet. And chronic inflammation can put you at risk of long-term health conditions like heart disease and diabetes.
Inflammatory foods tend to be processed items that are high in sugar, trans fats, and refined carbohydrates.
You don’t need to completely eliminate all inflammatory foods from your diet. Small swaps and changes each day can make a big difference over time.
A portrait of someone drinking tea.Tassii/E+ via Getty Images
Inflammation is how the body responds to an injury, allergen, or an infection. It’s why a sprained ankle doubles in size and why you run a fever when your body is fighting a virus. But in today’s world, your body is constantly exposed to things that turn on the inflammation response — even when it’s not needed. And common foods in the American diet have become one potential source of that inflammation.
It’s impossible to avoid inflammatory foods all the time. But when you regularly eat inflammatory foods, they can increase your risk of various conditions like heart disease or diabetes. So the first step in protecting your long-term health is to know which foods are more likely to cause inflammation.
What foods cause inflammation?
The following seven foods, which are common in Western diets, are some of the top inflammatory foods to avoid.
Refined grains
When grains are refined, it removes the fiber, vitamins, and minerals that would otherwise make them anti-inflammatory. White bread, cereals, and white flour tortillas are some examples of foods that contain refined grains.
Refined sugar
Eating foods that contain added, refined sugar is linked with diabetes and obesity. Sugar-sweetened beverages, in particular, are a major source of added sugar and common in Western diets. It’s possible that refined sugars increase inflammation, while naturally occuring sugars (such as those found in fruit and milk) do not.
Sodium
High sodium (or salt) intake affects the body in a number of different ways. You may have heard about the way it can increase blood pressure. But it can also promote inflammation. And this can contribute to conditions like stroke, heart disease, and kidney disease.
Red and processed meat
Red meat is high in saturated fat. And a diet high in red meat is linked to high levels of low-density lipoprotein (LDL) or “bad” cholesterol and chronic inflammation. Processed red meat is even worse for inflammation, since it tends to be high in salt, too.
Trans fats
The worst type of fat, known as trans fat, causes inflammation by raising LDL cholesterol without increasing high-density lipoprotein (HDL) or “good” cholesterol. Trans fats make foods last longer, so they’re generally found in packaged foods. If you’re looking at food labels, look for (and avoid) hydrogenated or partially hydrogenated fats.
Ultra-processed foods
Eating ultra-processed foods can lead to inflammation because they often contain added sugars, trans fats, and/or refined grains. They also contain preservatives and additives that increase shelf life but may contribute to chronic inflammation.
Alcoholic beverages
Researchers are learning more about the ways that alcohol is being connected to chronic inflammation — in addition to a variety of other health problems. Alcohol interrupts regular gut and liver function, and can even cause the pancreas to become inflamed. The popular belief that alcohol is anti-inflammatory continues to be debunked by evidence of its negative effects on the body.
Common misconceptions about inflammatory foods
Many people consider common food allergens — like dairy and gluten — to be inflammatory. But even though some people have allergies or sensitivities to these foods, they aren’t necessarily inflammatory for everyone.
Does dairy cause inflammation?
Dairy can cause an inflammatory response in people with milk allergies or lactose intolerance. But, overall, research hasn’t shown dairy products to have inflammatory effects in people who don’t have a dairy sensitivity.
But researchers are still looking into this topic. For example, there’s some evidence that suggests dairy may increase the likelihood of hip replacement surgery among people with arthritis. And since arthritis is an inflammatory condition, it’s possible that certain dairy products have ingredients that may promote inflammation.
Does gluten cause inflammation?
Most research seems to indicate that consuming gluten may lead to inflammation in people with a gluten sensitivity or certain health conditions, like celiac disease. But eating foods with gluten hasn’t been linked to inflammation in people who don’t have a sensitivity.
Gluten is found in many whole grains, which are rich in nutrients. But it’s also found in refined carbohydrates and processed foods, which may be sources of inflammation, according to experts.
Do eggs cause inflammation?
There’s no strong evidence that egg consumption contributes to inflammation in the body. On one hand, eggs do contain some substances — like omega-6 fatty acids — that have been linked to inflammation. But they also contain other nutrients — like vitamin D — that can help lower inflammation.
One review of several studies looked at whether eggs increased inflammatory substances that can be measured in the blood. Researchers didn’t find any evidence that eggs increase inflammatory substances. And eggs are a common ingredient in diets that have been shown to lower inflammation, which we review below.
Does chicken cause inflammation?
Chicken follows a similar controversy to eggs. It contains substances that have been linked to inflammation in the body. But it may also be a better option than other meat — like red or processed meat — when it comes to animal protein.
There’s not a lot of existing research on the topic. But one study looked at inflammatory markers in women with obesity. They found that those who ate a diet high in chicken had lower markers of inflammation.
How do inflammatory foods affect the body in the long run?
There’s no problem with eating convenient, packaged foods every now and then, or having an occasional meal out at your local diner. Especially if you have a generally healthy diet and active lifestyle. No single meal is going to lead to chronic inflammation.
It takes time for chronic inflammation to develop. And so it could be a problem if your diet is mostly made up of highly processed or ultra-processed foods. A diet that consistently includes inflammatory foods can harm the body’s cells and organs.
Chronic inflammation can contribute to:
Insulin resistance and diabetes
Obesity
High blood pressure
High cholesterol
Heart disease
Rheumatoid arthritis
Crohn’s disease
Certain types of cancer
Neurological diseases
But just the same way certain foods can increase inflammation, others can help lower inflammation in the body.
What diets are anti-inflammatory?
In general, diets that are mostly made up of whole, unprocessed foods can help fight inflammation. Common anti-inflammatory nutrients include:
Omega-3 fatty acids, which are found in lean proteins, such as fatty fish, and plant oils, like flaxseed and olive oil
Antioxidants, which are abundant in leafy green vegetables and berries
Fiber, which is in plant-based foods like whole grains, beans, and whole fruits
Spices like turmeric, ginger, and cinnamon
Mediterranean diet
The Mediterranean diet is one that focuses on whole foods with healthy fats and proteins. In other words, it tends to be low in inflammatory foods. Instead, it’s rich in:
Fruits
Vegetables
Legumes
Lean protein
Nuts
Whole grains
Olive oil
Dairy, fish, and red wine are also common in this diet, but they’re consumed in moderation. Red and processed meats are rarely consumed.
DASH diet
The DASH diet is short for Dietary Approaches to Stop Hypertension. And it focuses on limiting salt, one of the inflammatory foods listed above.
The DASH diet focuses on heart-healthy foods, such as:
Fruits
Vegetables
Whole grains
Nuts
Seeds
Lean protein
Nordic diet
The Nordic diet comes from the foods that are common in Northern Europe. This means it’s rich in fruits, vegetables, as well as cold-water seafood. The diet is also low in common inflammatory foods like added sugar, processed meat, and alcohol.
Washoku diet
The Washoku diet comes from Japan. It emphasizes seasonal plant-based foods, including seaweed, soy, and green tea. It also incorporates fish. And it’s low in sugar, animal proteins, and fats.
Simple dietary swaps to help lower chronic inflammation
You don’t have to overhaul your diet in order to cut back on inflammatory foods. Small changes and swaps can make a difference. Here are five tips you can try.
Choose more nutritious whole grains
In place of cereal, white bread, and white rice, try adding in whole grains like:
Oatmeal
Brown rice
Whole-grain tortillas, bread, and pasta
Millet
Couscous
Farro
Lean into lean proteins
Look for opportunities to incorporate proteins that are less likely to be inflammatory. Experiment with:
Ground turkey or lentils in place of ground beef
Eggs instead of traditional breakfast meats
Beans and legumes
Nuts and seeds
Cold-water fish, like salmon and trout
Have a cup of tea
Tea contains antioxidants and polyphenols that help reduce inflammation. Unsweetened green tea in particular is thought to help fight inflammation, boost immunity, and promote heart health.
Incorporate veggies where you can
Vegetables contain fiber, which helps decrease the body’s insulin response. Look for opportunities to add veggies to your meal, like:
Turning your meal into a salad: Taco salads and burger salads are fun and popular options.
Choosing fiber-rich options instead of flour: Try swapping pasta and rice with zucchini noodles and cauliflower rice.
Adding vegetables to meals like casseroles and quiches: Chop up some of your favorites and mix them in.
Eating vegetables with your favorite sauces and dips: When you eat hummus, substitute crackers for broccoli or bell pepper slices.
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