Chronic inflammation can lead to joint pain and increased risk of heart disease, diabetes, and other serious conditions. But don’t panic—you can protect yourself by avoiding inflammatory foods and choosing healthy swaps. Here are 10 foods that are known to promote inflammation and what to eat instead.
10. Gluten
For some individuals, gluten is a real threat. Consuming gluten triggers an inflammatory response especially for those with celiac disease or non-celiac gluten sensitivity. For sensitive individuals, gluten causes bloating, joint pain, and fatigue. To be on the safe side, consider gluten-free grains like rice, oats, and quinoa.
9. Excess Added Sugars
Added sugars hide in almost everything. Sauces, cereals, dressings, yogurts—you name it. Too much sugar (especially fructose) can cause insulin resistance and chronic inflammation in the liver and bloodstream. For a healthier swap, opt for fruits when sugar cravings hit or add flavor (cinnamon or vanilla) instead of sugar.
8. Highly Processed Snacks
Yup, this is your sign to think twice before grabbing those chips, flavored crackers, or sugary granola bars. Even vending machine fare often contain added sugars, refined carbs, and pro-inflammatory oils. Highly processed snacks have also been linked (multiple times) to poor gut health. Maybe it’s time to start snacking on some raw nuts or air-popped popcorn.
7. Excess Omega-6 Fats
Omega-6 fats aren’t inherently bad but they spell trouble if you eat too much compared to omega-3s. Studies show that a poor omage-6 to omega-3 ratio can lead to chronic low-grade inflammation. So yes, the key here is balance. Make sure you get your fair share of omega-3s from foods like chia seeds, walnuts, and salmon.
6. Artificial Trans Fats
These lab-made fats can be found in frozen pastries and fast foods. Although largely banned in the US, trans fats still show up in older packaged or imported foods under the name “partially hydrogenated oils.” For healthy swaps, consider limiting fast food intake and use grass-fed butter or extra virgin olive oil when needed.
5. Excess Salt
Ultra-processed foods like canned soups, frozen meals, and chips are some of the worst offenders for high sodium content. Aside from triggering inflammation in the body, excess sodium intake is also linked to high blood pressure. Again, check food labels to stay within your daily sodium limit or use herbs, spices, and lemon juice to enhance flavor naturally.
4. Processed Meats
Bacon, sausages, deli meats, and hot dogs are high in sodium, saturated fats, and preservatives, all of which contribute to inflammation. Some preservatives like nitrates have also been linked to increased inflammation, particularly in the blood vessels and gut. Your alternatives? Unprocessed proteins like grilled chicken, turkey, or legumes.
3. Sugary Beverages
Drinks loaded with refined sugar like soda, energy drinks, and sweetened teas have been shown in studies to promote inflammatory markers in the body. But that’s not all…these sugary beverages are also linked to risk factors for chronic diseases. Consider swapping them with infused water or sparkling water with citrus. For a treat, look for naturally sweetened drinks.
2. Refined Carbohydrates
We’re talking about pastries, bread, crackers, and many boxed cereals. These items no longer have enough fiber and nutrients (due to processing) and so they cause rapid blood sugar spikes known to fuel inflammatory responses. For healthier alternatives, look for bread labeled “100% whole grain” or choose oats or brown rice.
1. Fried Foods
Those crispy fries and golden chicken nuggets we all love? Sadly, they come with trans fats, advanced glycation end-products (AGEs), and oxidized oils due to high-heat cooking. All these can contribute to inflammation in the body. Experts suggest sticking to grilled, baked, or air-fried options using olive oil and avocado oil, which are rich in healthy fats.