Top Foods That Cause Inflammation In The Body

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Mar 10

Inflammation is the body's natural response to injury or infection. It is a protective mechanism that allows the body to heal and defend itself against harmful stimuli. However, chronic inflammation that persists can be detrimental to overall health. What we eat plays a major role in determining the levels of inflammation in our body. An anti-inflammatory diet full of whole, unprocessed foods can help keep inflammation under control. Here are some of the top foods that can contribute to increased inflammation:

Refined Carbohydrates

Refined carbohydrates like white bread, pasta, rice, and cereals break down quickly into sugar, leading to spikes in blood sugar and insulin levels. This stimulates inflammatory pathways in the body. Opt for whole grain versions of carbohydrates as the fiber helps slow down sugar absorption, preventing inflammatory spikes.

Sugar

Added sugars and high fructose corn syrup directly increase inflammation and damage immune function. They also feed harmful gut bacteria that release inflammatory signals. Limit sweets, soda, and ultra-processed foods with added sugars. Focus on getting natural sugars from fruits, vegetables, and dairy.

Vegetable and Seed Oils

Vegetable and seed oils like soybean, corn, and canola oil are very high in omega-6 fatty acids that promote inflammation when consumed in excess. Omega-3 fats have anti-inflammatory effects, but our diets are often overly high in omega-6s. Minimize intake of processed foods cooked in vegetable oils. Use extra virgin olive oil and ghee (clarified butter) for cooking instead.

Excessive Alcohol

Drinking too much alcohol regularly can increase inflammation through various pathways. It damages the gut lining, promotes unhealthy gut bacteria growth, interferes with immune function, and leads to oxidative stress. Enjoy alcoholic drinks in moderation, or avoid them completely if you have autoimmune issues.

Trans Fats

Trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. This creates a man-made fat that has disastrous health effects, including increased systemic inflammation. Check food labels and avoid anything that contains “partially hydrogenated oil.”

Processed Meat

Processed meats like bacon, sausage, hot dogs, salami, and deli meats are high in inflammatory advanced glycation end products (AGEs). Nitrates used as preservatives can also trigger inflammation. Limit consumption and choose organic, uncured versions when possible. Lean cuts of unprocessed red meat a few times a week are a healthier option.

Gluten

Gluten, particularly in genetically susceptible individuals, can lead to systemic inflammation triggering autoimmune diseases like celiac. It increases intestinal permeability (“leaky gut”) allowing substances to pass into the bloodstream, promoting inflammation. Evaluate symptoms and remove gluten completely if reacting negatively. Choose naturally gluten-free grains instead.

An anti-inflammatory diet full of nutrient-dense whole foods is key to controlling chronic inflammation. This includes lots of organic vegetables and fruits, grass-fed meats, wild-caught fish, healthy fats, nuts/seeds, legumes, herbs/spices and minimal amounts of gluten-free whole grains. Hydration, exercise, stress management and sleep also impact inflammation. Following an anti-inflammatory lifestyle can help lower your risk of developing chronic diseases.

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