10 Inflammatory Foods to Avoid or Minimize

No single magic food can help you lose weight or revolutionize your health. However, consistently choosing nutrient-dense and minimally processed foods over heavily processed alternatives may improve many health markers in the long term.

Foods that promote inflammation in the body may put you at risk of chronic diseases such as heart disease, Alzheimer’s disease, and diabetes. Consuming these foods in moderation is fine, but too much could be detrimental to your health.

Types of inflammatory foods that can promote inflammation:

• Sugary snack foods

• Ultra-processed foods

• Fried foods

Stay with us as we examine which foods are most likely to contribute to inflammation in the body. We’ll also briefly look at foods that might have anti-inflammatory effects.

Inflammation has a bad reputation for being harmful for health. It’s actually an essential process in the body and the immune system’s response to an injury or infection.

The release of pro-inflammatory molecules increases blood flow to specific parts of the body while bringing white blood cells and nutrients to help repair tissues and fight off invaders.

Despite being essential, inflammation can become problematic when it persists for long periods. Long-term inflammation is also called chronic inflammation.

Chronic inflammation has been linked to an increased risk of many health conditions, including:

• Diabetes

• Cardiovascular disease

• Arthritis and joint disease

• Cancer

• Allergic asthma

• Chronic obstructive pulmonary disease

• Alzheimer’s disease

• Chronic kidney disease

• Inflammatory bowel disease

Your diet is one of the major factors that influence the levels of inflammation in your body. What foods cause inflammation? We’ll go over these below.

What foods are inflammatory? Here are 10 types of foods that may promote chronic inflammation in the body:

• Sugary snacks and treats

• Vegetable and (possibly) seed oils

• Trans fats

• Refined carbohydrates

• Deep-fried foods

• Processed meats

• Alcohol

• Artificial sweeteners

• Wheat (for those sensitive to it)

• Full-fat dairy products

Keep scrolling for more details on these inflammatory foods.

1. Sugary Snacks and Treats

Does sugar cause inflammation? It can if you eat too much of it. Sugary snacks and treats are the first high-inflammatory food on our list for a reason.

It’s well-established that excessive sugar intake is associated with inflammation and the development of conditions such as:

• Obesity

• Type 2 diabetes

• Metabolic syndrome

• Heart disease

When consumed in high quantities, sugar spikes insulin levels, which can trigger an inflammatory response in the body. Fruits, vegetables, and many other natural sources of sugar don’t have the same effect since they also contain fiber to help keep insulin levels stable — plus, they offer vitamins and antioxidants.

High-fructose corn syrup (found in many processed foods and sugary beverages) may be particularly harmful. It’s also been associated with the development of fatty liver disease.

Many types of foods contain added sugar. Some examples include:

• Chocolate

• Candy

• Cookies, cake, donuts, and other pastries

• Ice cream

• Sweetened cereals

• Fruit snacks

• Sugar-sweetened sodas

• Flavored yogurts

When checking labels, you might find sugar under many other names, like:

• Sucrose

• High-fructose corn syrup (HFCS)

• Fructose

• Glucose

• Corn syrup

• Honey

• Maple syrup

• Agave nectar

• Molasses

• Cane sugar

• Cane juice

• Brown sugar

• Dextrose

• Fruit juice concentrate

• Raw sugar

• Rice syrup

• Palm sugar

• Caramel

• Coconut sugar

Our blog covers what sugar does to your body in more detail.

Sugar Replacements to Lower Inflammation

It’s a good idea to look for ways to replace sugary snacks in your diet. For instance, instead of eating a sugary breakfast cereal, you can have oatmeal. Instead of candy or chocolate, reach for fresh fruits like apples or bananas.

You can also try our meal-replacement shakes and bars. These are good options when you’re too busy to make something or need a quick snack on the go.

2. Vegetable and Seed Oils

Many vegetable and seed oils are high in omega-6 fatty acids. Though this type of fat is essential for human health, the typical Western diet (what the average American eats) gets an excess amount that promotes inflammation.

In contrast, the typical Western diet is also low in omega-3 fatty acids, a type of fat associated with decreased inflammation. 

The typical Western diet has a ratio of omega-6s to omega-3s of around 20-to-one — whereas, until fairly recently in human history, the ratio was closer to four-to-one. The latter ratio is thought to be more ideal.

Some oils high in omega-6 fatty acids include:

• Corn oil

• Canola oil

• Vegetable oil

• Peanut oil

• Grapeseed oil

• Safflower oil

• Sunflower oil

• Soy oil

This imbalance of omega-3s to omega-6s has been linked to the development of various chronic conditions, including heart disease, diabetes, and obesity.

But consuming large amounts of any type of oil could contribute to inflammation, and some people might be more sensitive to these effects than others.

Low-Inflammatory Oil Replacements

You can replace seed and vegetable oils with healthier alternatives like avocado or olive oil. Both are high in heart-healthy monounsaturated fats.

When buying oils, look for cold-pressed oils and avoid heating to high temperatures as much as possible.

You can also improve your ratio of omega-6 to omega-3 fatty acids by consuming more fatty fish like mackerel or sardines. You might also consider taking an omega-3 supplement.

3. Trans Fats

Trans fats are found in many processed foods, including baked goods, fried foods, and margarine (in some countries but not the United States). According to the World Health Organization (WHO), trans fats have no known benefits.

These fats are notorious for increasing inflammation in the body. Research has consistently shown that trans fats promote health problems such as:

• Diabetes

• High cholesterol

• Cardiovascular disease

• Cancer

• Hypertension (high blood pressure)

Government regulations now severely limit the presence of trans fats in foods sold in the U.S.

Trans Fats Replacements

Heating oils to high temperatures, especially fats like vegetable oils, can create trans fats. It’s a good idea to minimize your intake of both deep-fried food and vegetable oils. We’ll look at both of these in more detail later in this article.

4. Refined Carbohydrates

Refined carbohydrates are carbs from grain sources that have been heavily processed and had part of the kernel removed. They generally have lower amounts of fiber, vitamins, and minerals than whole-grain alternatives.

Examples of refined carbs:

• White bread

• Pasta

• Sugary cereals

A high-carbohydrate diet is associated with increased inflammation due to multiple processes. For instance, removing fiber means the carbohydrates are quickly digested and absorbed, causing a spike in blood sugar (glucose) levels. This sharp increase in blood sugar can trigger inflammatory pathways in the body.

Over time, a high intake of refined carbs can contribute to problems like insulin resistance, obesity, and chronic inflammation.

Replacements for Refined Carbs

You can replace refined carbohydrates with whole-grain alternatives. A few swaps to consider:

• Whole-grain bread instead of white bread

• Whole-grain or heart-of-palm pasta instead of white pasta

• Quinoa or whole-grain couscous instead of regular couscous

• Brown rice instead of white rice

By the way, brown rice and quinoa are great options to use in our Mediterranean bowl recipe.

5. Deep-Fried Foods

Eating deep-fried foods has been associated with increased inflammation in the body. It’s plausible that this type of food disrupts healthy bacteria in the gut, which may promote inflammation.

Additionally, many oils typically used in deep-frying are high in omega-6s. As noted, getting too many of these fats and not enough omega-3s can feed inflammation.

Examples of deep-fried foods:

• French fries

• Onion rings

• Fried shrimp

• Churros

• Tempura

• Breaded mozzarella sticks

• Fried chicken

We rounded up the healthiest and least healthy fast-food sandwiches in our blog.

Healthier Replacements for Deep-Fried Foods

You can still enjoy foods like onion rings and French fries by making them at home using healthier preparation methods. For instance, use healthier oils like olive oil and bake them in the oven or heat them in the air-fryer.

6. Processed Meats

Higher meat consumption — specifically processed meats — has been associated with higher levels of inflammation.

It’s unclear if meat has a direct (causal) effect on inflammation levels or if the connection may be due to shared (correlational) risk factors.

In a 2021 study, researchers found that processed meat consumption was associated with higher inflammatory markers in British adults. But the association was small and likely mostly due to higher rates of obesity among people who eat more of this type of meat.

Examples of processed meats:

• Sausages

• Hot dogs

• Bacon

• Deli meats

In the long term, eating lots of red meat and processed meats is associated with higher rates of cancer, type 2 diabetes, heart disease, and mortality in men and women.

Low-Inflammatory Replacements for Processed Meats

Diets linked to lower amounts of inflammation and better health outcomes, such as the Mediterranean diet, tend to de-emphasize red meat. You can replace red meat in meals with:

• Fatty fish like salmon or mackerel

• Beans or legumes

• Chicken or turkey

We’ve also covered high-protein foods for weight loss and the best non-meat protein sources.

7. Alcohol

In previous decades, researchers thought there might be some benefit to moderate drinking compared to no drinking. As more research has come out, it’s now widely accepted that drinking no alcohol may be best for your health.

The stance of the CDC (Centers for Disease Control and Prevention) is that consuming less alcohol is always better than consuming more.

Alcohol is a poison to the body that can damage many aspects of health, including liver function. More to the point, excessive drinking can contribute to chronic inflammation and many related health problems.

Non-Inflammatory Alcohol Replacements

You can try substituting alcoholic beverages for non-alcoholic alternatives like:

• Non-alcohol beer or wine

• Mocktails

• Kombucha

• Sparkling water

• Teas

• Water

See our guide for tips on how to drink more water.

8. Artificial Sweeteners

Artificial sweeteners are often touted as a healthier alternative to sugar. Reducing sugar intake is undoubtedly beneficial, but some calorie-free sweeteners may also have potentially troubling effects on your health.

A growing number of studies suggest that artificial sweeteners may mess with gut bacteria. This could increase the risk of inflammatory conditions (like inflammatory bowel disease) in susceptible people.

However, some research has noted a lack of evidence that artificial sweeteners have any inflammatory effects on humans. And studies examining the inflammatory potential of the sweetener stevia have shown inconsistent results.

More research is needed to investigate the true effects of artificial and zero-calorie sweeteners. But in the meantime, it might be best to minimize your intake.

Reducing Artificial Sweeteners in Your Diet

Consider making more foods that don’t call for any added sweetener or slowly decreasing the amount you use over time.

If you currently consume a lot of sweeteners, unsweetened foods may taste bland. But before long, you might get used to (or even prefer) the taste.

9. Gluten (for Those Sensitive to It)

Gluten is a protein found in grains such as:

• Wheat (whole wheat and white flour)

• Barley

• Rye

• Farro

People with celiac disease develop an autoimmune inflammatory reaction when they consume gluten. Some people without celiac disease but have non-celiac gluten sensitivity may also develop problems digesting this protein.

Some research suggests gluten may contribute to the development of neuro-inflammatory conditions (relating to the brain and nervous system) in those who are susceptible.

Wheat Replacements

You may benefit from replacing foods containing gluten with gluten-free alternatives if you have a known sensitivity or celiac disease. Examples include:

• Products specifically marketed as gluten-free instead of wheat products

• Grain-free alcohol or cider instead of beer

• Oats instead of wheat

Speaking of oats, our overnight oats recipe makes for a satisfying, low-inflammatory breakfast option.

10. Full-Fat Dairy Products

Dairy products don’t necessarily promote inflammation. But many dietary patterns considered pro-inflammatory tend to be higher in high-fat dairy products.

Research suggests that dairy may have a neutral to beneficial effect on inflammatory markers. Some studies have even pointed to possible anti-inflammatory effects of full-fat dairy.

You may not need to cut out dairy completely — doing so may actually cause more harm than good. The effects of full-fat dairy likely vary from person to person.

Having said that, full-fat dairy contains high levels of saturated fats. These types of fats are associated with inflammation. Low-fat dairy products may be a better option.

Lower-Fat Dairy Replacements

Try replacing full-fat dairy products with lower-fat alternatives. For instance, you can try drinking skim milk or 1% milk as opposed to whole milk. You might also consider a non-dairy option, like almond milk.

Does milk make you gain weight? Our blog has answers.

Just like some foods may promote inflammation, certain foods may have the opposite effect on the body.

Here are several anti-inflammatory foods to include as part of a healthy diet:

• Fatty fish

• Beans, lentils, and other legumes

• Fruits and vegetables

• Dark leafy greens

• Berries like blueberries

• Spices like turmeric or cinnamon

• Nuts

• Dark chocolate

• Green tea

• Whole grains

There are many foods with anti-inflammatory properties to explore. You can still enjoy a satisfying diet that’s as delicious as it is nutritious.

Your diet has a large effect on how much inflammation is in your body. Here’s what to keep in mind about high-inflammatory foods:

• Eating lots of foods with added sugars or refined carbohydrates can contribute to inflammation in the body.

• You may also want to avoid vegetable oil, seed oils, processed meat, full-fat dairy, deep-fried foods, and other fare high in trans fats.

• Beyond that, minimizing how much alcohol and artificial sweeteners you consume might help.

• Reducing your intake of these foods can help improve your overall health and wellness. You may also consider taking anti-inflammatory supplements such as fish oil — but supplements can’t replace a well-balanced diet.

• You can try to incorporate more foods that fight inflammation, like fresh fruits, vegetables, fatty fish, and olive oil. These contain molecules with anti-inflammatory effects, such as polyphenols (antioxidant plant compounds).

• If you’re still unsure which foods may be best to eat, you might benefit from talking to an expert, such as a registered dietitian or nutritionist.

Healthy eating is one piece of the puzzle when losing weight or maintaining a healthy body weight. If you need support or are curious about weight loss medication, explore the women’s weight loss offerings from Hers.