10 Everyday Foods That Might Be Causing Your Inflammation

Inflammation is your immune system’s natural response to irritants, injuries, or infections. While short-term inflammation helps you heal, chronic (long-term) inflammation can damage your body over time, increasing your risk of serious conditions like heart disease, certain cancers, and diabetes.

Your diet plays a big role. While certain foods help fight inflammation, others—like processed snacks, alcohol, and fast food—can make it worse.

Includes: Soda, candy, pastries, ice cream, sweetened drinks 

Why It Matters: 

• High added sugar intake can disrupt your gut health and increase inflammatory markers
• Linked to conditions like heart disease, fatty liver disease, and obesity
• May trigger gut dysbiosis, a bacterial imbalance tied to inflammation

Includes: Foods high in processed meats, refined grains, added sugar, and salt

Why It Matters: 

• Can harm your overall health and cause weight gain
• A high-salt diet boosts inflammatory proteins like tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6)
• Linked to inflammatory conditions like rheumatoid arthritis (RA)
• May cause atherosclerosis (plaque buildup in the arteries), which increases your risk of heart disease

Includes: Grilled steak, bacon, hot dogs

Why It Matters:

• Linked to inflammatory markers such as C-reactive protein (CRP) and macrophage inflammatory protein (MIP)
• Increases trimethylamine-N-oxide (TMAO), a gut-derived compound linked to inflammation and conditions like heart disease

Includes: French fries, bacon, fried chicken

Why It Matters: 

• High in harmful inflammatory compounds called advanced glycation end products (AGES)
• Contributes to inflammation, oxidative stress, and cell damage
• Linked to accelerated aging and conditions like diabetes, Alzheimer’s disease, multiple sclerosis, heart disease, and certain cancers

Includes: Chips, crackers, frozen dinners, sugary baked goods

Why It Matters: 

• High in added sugar, sodium, and refined grains, which are linked to increased inflammation
• Can increase blood CRP levels, which may indicate chronic inflammation
• May increase your risk of RA and Crohn’s disease

Includes: Soybean oil, corn oil, canola oil

Why It Matters: 

• Tend to be pro-inflammatory; in contrast, omega-3 fats (found in foods like fatty fish) are anti-inflammatory
• May increase your risk of heart disease and type 2 diabetes

Note: Recent research suggests that linoleic acid, a common source of omega-6, can lower LDL (bad) cholesterol and improve cardiometabolic health. More studies are needed to understand the full health effects of omega-6s. Talk to your healthcare provider about balancing your intake of omega-3 and omega-6 fats.

Includes: Fast food, chips, pretzels, salty sauces

Why It Matters: 

• Increases the production of pro-inflammatory proteins
• May lead to or worsen inflammatory bowel disease (IBD)
• Harms helpful gut bacteria

Includes: White bread, white rice, pastries

Why It Matters:

• Contain less gut-friendly fiber than whole grains  
• Associated with higher CRP levels
• May contribute to weight gain and inflammation  

Includes: Aspartame, sucralose

Why It Matters:

• Could trigger a pro-inflammatory environment in the digestive tract
• May harm your intestinal microbiota, leading to an imbalanced gut environment and increased inflammation

Includes: Wine, beer, liquor

Why It Matters:

• Damages tissues
• Triggers the formation of free radicals—highly reactive substances that overwhelm the body’s antioxidant defenses, leading to oxidative stress and inflammation
• Increases the production of pro-inflammatory proteins like TNF-α
• May lead to alcoholic liver disease (ALD)

An anti-inflammatory diet consists of foods known to be high in anti-inflammatory compounds, such as fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Following an anti-inflammatory diet can:

• Combat inflammation
• Reduce oxidative stress
• Suppress the production of inflammatory markers like TNFα and CRP
• Lower your risk of certain cancers and heart disease
• Help manage inflammatory conditions like IBD and arthritis

The following foods have powerful anti-inflammatory properties:.

• Fruits: Berries, apples, grapes, melons, oranges, papaya, lemons, pomegranate, cherries, peaches, nectarines
• Vegetables: Kale, spinach, onions, broccoli, cauliflower, peppers, carrots, beets, asparagus, sweet potatoes
• Healthy fats: Avocados, olive oil, flaxseed oil, avocado oil 
• Herbs and spices: Turmeric, parsley, cocoa, garlic, cinnamon, ginger, basil, saffron, rosemary 
• Seafood: Trout, salmon, sardines, clams, oysters, mussels
• Seeds, nuts, and nut butters: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, walnuts
• Whole grains: Oats, quinoa, buckwheat, brown rice, sorghum, bulgar, farro, barley, millet
• Legumes: Chickpeas, kidney beans, lentils, black beans 
• Beverages: Green tea, hibiscus tea, green smoothies, citrus juice, pomegranate juice, tart cherry juice, ginger tea

In addition to avoiding inflammatory foods, you can reduce inflammation by:

• Exercising regularly
• Managing stress (breathwork, yoga, and mindfulness)
• Maintaining a body weight that you and your healthcare provider have determined is optimal for you
• Reducing exposure to toxins like pollution
• Drinking less alcohol
• Avoiding smoking

Note: Some inflammation is caused by factors out of your control, like aging or genetics. If you have a chronic condition like RA or IBD, work with a healthcare provider on a personalized plan.

Some everyday foods—like soda, fast food, red meat, and refined carbs—can drive chronic inflammation.

To fight back:

• Cut back on processed, salty, and fried foods and those with added sugar
• Load up on whole, plant-based, nutrient-rich foods known for their anti-inflammatory properties
• Maintain healthy habits like exercising, managing stress, and avoiding smoking
• Talk to your healthcare provider if you’re concerned about inflammation or have an inflammatory health condition