Why do some foods leave you feeling bloated, sluggish, or even achy? Could what you eat be making inflammation worse without you realizing it? Inflammation is the body’s natural defense against injury and infection, but when it lingers too long, it can cause more harm than good. Chronic inflammation has been linked to heart disease, diabetes, and autoimmune disorders.
Could certain everyday foods be fueling the problem? What you eat has a big impact on inflammation. Some foods help keep it under control, while others make it worse by stressing the immune system and disrupting the body’s balance.
The tricky part is that many of the worst offenders are foods people eat every day. Which ones should you watch out for? Here are six foods that cause inflammation and may be harming your health more than you think.
1. Added Sugars
Why It Causes Inflammation
Too much sugar does more than just lead to weight gain—it throws your whole body off balance. When you eat a lot of added sugar, your blood sugar spikes, forcing your body to produce more insulin. Over time, this can lead to insulin resistance, which is closely tied to chronic inflammation.
Another problem? Sugar feeds harmful gut bacteria, disrupting the balance of your digestive system and weakening your immune defenses. Studies also show that excess sugar raises levels of inflammatory markers, increasing the risk of heart disease and metabolic disorders.
Common Sources of Added Sugar
- Sugary drinks (sodas, energy drinks, flavored coffee).
- Desserts and sweets (cakes, cookies, pastries, ice cream).
- Processed foods with hidden sugars (yogurt, granola bars, condiments).
Cutting back on sugary foods that cause inflammation can help stabilize blood sugar levels, support gut health, and reduce overall inflammation.
2. Refined Carbohydrates
Why It Causes Inflammation
Not all carbs are the same. Whole grains provide fiber and nutrients, but refined carbs do the opposite. These processed carbs are stripped of fiber, making them digest too quickly and cause blood sugar spikes. That sudden rush increases inflammatory responses in the body, putting extra strain on your system.
Without fiber, these foods don’t keep you full for long. They make it easier to overeat, leading to weight gain and metabolic imbalances—two key drivers of chronic inflammation. They also disrupt gut bacteria, which plays a huge role in keeping inflammation under control.
Common Sources of Refined Carbs
- White bread, white rice, and pasta.
- Pastries, muffins, and baked goods.
- Highly processed snack foods (chips, crackers).
Switching to whole grains and fiber-rich foods can help keep blood sugar steady and lower inflammation linked to these foods that cause inflammation.
3. Processed Meats
Why It Causes Inflammation
Processed meats are packed with saturated fats, preservatives, and artificial additives that fuel inflammation. Many of these meats are cured, smoked, or treated with chemicals, which creates harmful compounds linked to chronic disease.
The way they’re cooked also matters. High-heat cooking, like grilling or frying, creates advanced glycation end products (AGEs), which trigger inflammation and oxidative stress. Studies have linked regular consumption of processed meats to higher risks of heart disease and certain cancers.
Common Types of Processed Meats
- Bacon, sausages, and hot dogs.
- Deli meats (ham, turkey, salami).
- Beef jerky and canned meats.
Reducing processed meats in your diet can help lower inflammatory markers and decrease health risks associated with foods that cause inflammation.
4. Fried Foods
Why It Causes Inflammation
Fried foods may be tasty, but they come with a cost. When food is deep-fried, it soaks up unhealthy fats, increasing calorie intake and oxidative stress. This stress damages cells and triggers an inflammatory response that can build up over time.
Most fried foods are cooked in oils high in omega-6 fatty acids, which the body does need in small amounts. But when there’s too much omega-6 and not enough omega-3, inflammation levels rise. Studies show that regular consumption of fried foods can also alter gut bacteria, leading to even more inflammation.
Common Fried Foods to Avoid
- French fries, potato chips, and onion rings.
- Fried chicken, battered fish, and tempura.
- Fast food items (burgers, deep-fried snacks).
Choosing grilled, roasted, or air-fried alternatives can help reduce inflammation linked to these foods that cause inflammation.
5. Artificial Trans Fats
Why It Causes Inflammation
Trans fats are some of the worst fats you can eat. They’re man-made and created by adding hydrogen to vegetable oils, making foods more shelf-stable but incredibly harmful. These fats increase bad cholesterol (LDL) while lowering good cholesterol (HDL), leading to inflammation and a higher risk of heart disease.
Research shows that trans fats raise levels of C-reactive protein (CRP), one of the body’s key inflammatory markers. They’re also linked to obesity and metabolic syndrome, making them a major concern when it comes to chronic disease.
Foods That Contain Trans Fats
- Margarine and vegetable shortening.
- Packaged baked goods (cakes, cookies, pies).
- Microwave popcorn and processed snacks.
Reading labels and avoiding anything with “partially hydrogenated oils” can help cut down on these harmful foods that cause inflammation.
6. Excess Alcohol
Why It Causes Inflammation
Alcohol can do more than just cause a hangover. Too much drinking damages gut health, allowing harmful bacteria to leak into the bloodstream and trigger inflammation. This puts stress on the immune system and can lead to long-term health issues.
Another problem? Alcohol overworks the liver, making it harder to process toxins. When the liver struggles, inflammatory markers rise, increasing the risk of heart disease, liver damage, and metabolic issues.
How Much Alcohol is Too Much?
- More than 2 drinks per day for men.
- More than 1 drink per day for women.
- Binge drinking patterns (4+ drinks in one sitting).
Cutting back on alcohol can help support gut health, liver function, and overall inflammation levels—reducing the effects of foods that cause inflammation.
Final Thoughts on Foods That Cause Inflammation
Some foods do more harm than good, especially when it comes to inflammation. Sugary drinks, refined carbs, processed meats, fried foods, trans fats, and excess alcohol can all keep your body in a constant state of stress. Over time, this can lead to serious health problems like heart disease, diabetes, and chronic pain.
Switching to whole, unprocessed foods is one of the best ways to lower inflammation. Fresh vegetables, lean proteins, healthy fats, and whole grains help support your immune system and keep your body balanced. Small changes, like replacing sugary drinks with water or swapping processed snacks for nuts and fruit, can make a big difference.
Making better food choices doesn’t have to be overwhelming. Cutting back on foods that cause inflammation step by step can help you feel better, have more energy, and improve long-term health without feeling deprived.
