7 Foods That Cause Inflammation — and Simple Swaps to Try Instead

Inflammation is how your body responds to an injury, allergen, or infection. It’s why a sprained ankle doubles in size, and why you run a fever when your body is fighting a virus. But in today’s world, your body is constantly exposed to things that turn on your body’s inflammation response — even when it’s not needed. And in the U.S., many of the common foods in our diet are sources of inflammation.

It’s impossible to avoid inflammatory foods entirely. But eating inflammatory foods regularly can increase your risk of several conditions, including heart disease and diabetes. To protect your long-term health, it helps to know which foods are more likely to lead to an inflammation response.

Here are seven of the top foods that cause inflammation.

1. Refined grains

Refined grains go through a process that removes much of the fiber, vitamins, and minerals that would otherwise help make them anti-inflammatory.

Examples of foods that contain refined grains include:

• White bread

• White rice

• Traditional pasta

• Cereals

• White flour 

Refined grains contribute to inflammation in a couple of ways. First, since they are carbohydrates that break down quickly, they spike blood sugar levels. This blood sugar spike leads to an inflammatory response. Second, refined grains are a highly processed food (more on this in a minute), which is another way they can lead to inflammation.

2. Refined sugar

Eating foods that contain refined sugar is linked to diabetes and weight gain. In the U.S.,  sugary beverages are a major source of added sugar. It’s possible that refined sugars increase inflammation, while naturally occurring sugars, like those found in fruit and milk, don’t.

3. Sodium

Eating foods high in sodium (salt) affects your body in a number of ways. You may have heard that sodium increases blood pressure. But it can also increase inflammation. And high blood pressure and body-wide inflammation can both increase your risk for stroke, heart disease, and kidney disease.

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4. Red and processed meat

Red meat like beef and pork is high in saturated fat, which can raise your “bad” LDL (low-density lipoprotein) cholesterol. The evidence is mixed on whether it can cause inflammation.

But there’s more convincing evidence regarding processed red meats. Not only do they cause inflammation, but they’re usually high in salt, too. Examples of processed red meats include:

• Jerky

• Hot dogs

• Cold cuts

• Bacon 

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5. Trans fats

Trans fats are a type of fat used to make foods more shelf-stable. So they’re generally found in packaged foods. Trans fats are considered the most harmful type of fat for your health. They cause inflammation by raising LDL cholesterol without increasing “good” HDL (high-density lipoprotein) cholesterol that removes excess cholesterol from the blood. If you’re looking at food labels, try to avoid fats labeled “hydrogenated” or “partially hydrogenated.”

6. Ultra-processed foods

Eating ultra-processed foods can lead to inflammation because most contain added sugars, trans fats, and/or refined grains. Ultra-processed foods also contain preservatives and other additives that prolong shelf life but may contribute to chronic inflammation.

7. Alcoholic beverages

Researchers are learning more about the link between alcohol and chronic inflammation. We know that alcohol can lead to inflammation of the brain, gut, liver, and pancreas. The popular belief that alcohol is anti-inflammatory continues to be debunked by evidence of its negative effects on your body.

Common misconceptions about inflammatory foods

Many people consider common food allergens — like dairy and gluten — to be inflammatory. But even though some people have allergies or sensitivities to these foods, they aren’t necessarily inflammatory for everyone. Let’s take a look at some of these common misconceptions.

Does dairy cause inflammation?

Dairy foods, like cheese and milk, can cause an inflammatory response in people with milk allergies or lactose intolerance. But research hasn’t shown that dairy products cause inflammation in people who don’t have a dairy sensitivity. 

Does gluten cause inflammation?

Most research seems to indicate that consuming gluten may lead to inflammation in people with a gluten sensitivity or certain health conditions, like celiac disease. But eating foods with gluten hasn’t been linked to inflammation in people who don’t have a sensitivity. 

Gluten is found in many whole grains, which are rich in nutrients. But gluten is also found in refined carbohydrates and processed foods — such as white bread, bagels, tortillas, and pasta — which can be sources of inflammation. 

Do eggs cause inflammation?

Eggs aren’t usually considered an inflammatory food. They do contain some substances — like omega-6 fatty acids — that have been linked to inflammation if consumed in excess. But eggs also contain other nutrients — like vitamin D — that can help lower inflammation.

One review of several studies looked at whether eggs increased inflammatory substances in the blood. Researchers didn’t find any evidence that eggs increased these markers of inflammation. 

Does chicken cause inflammation? 

Chicken isn’t considered an inflammatory food. One study looked at inflammatory markers in women with a body mass index (BMI) of over 30. It found that those who ate a diet high in chicken had lower markers of inflammation. 

Chicken may also be better for you than other meats — like red or processed meat. That’s because it’s lower in saturated fat.

Does sunflower oil cause inflammation? 

The research here is mixed.

On the one hand, sunflower oil contains omega-6 fats. Omega-6 fats provide multiple health benefits for your body. For example, they may reduce your risk of heart disease, stroke, and diabetes. But a few studies suggest that eating a lot of omega-6 fatty acids may increase inflammation in your body. Other research suggests that you can balance out this risk by eating more foods high in omega-3 fatty acids, like fish, beans, and avocados.

If you’re concerned, consider choosing oils with a higher omega-3 content, or those that have lots of monounsaturated fatty acids — such as olive oil or avocado oil. 

Are there any anti-inflammatory diets?

Diets that consist of whole, unprocessed foods can help fight inflammation. Common anti-inflammatory nutrients include: 

• Omega-3 fatty acids, found in fatty fish, nuts, and plant oils 

• Antioxidants, found in leafy green vegetables and berries

• Fiber, found in plant-based foods like whole grains, beans, and fruits

• Spices like turmeric, ginger, and cinnamon

Below are some eating patterns that include anti-inflammatory foods.

Mediterranean diet

The Mediterranean diet is a way of eating that focuses on whole foods that contain healthy fats and proteins. It’s rich in:

• Fruits

• Vegetables

• Legumes

• Lean protein

• Nuts

• Whole grains

• Olive oil

Dairy, fish, and red wine are also included in this diet, but they’re consumed in moderation. Red and processed meats are rarely consumed.

DASH diet

The DASH diet is short for Dietary Approaches to Stop Hypertension. It focuses on limiting salt, a common contributor to inflammation.

The DASH diet focuses on heart-healthy foods, such as:

• Fruits

• Vegetables

• Fish 

• Whole grains

• Nuts

• Seeds 

• Lean protein

Nordic diet

The Nordic diet emphasizes foods that are common in Northern Europe. This means it’s rich in fruits, vegetables, and cold-water seafood. This diet is also low in common inflammatory foods like added sugar, processed meat, and alcohol.

Washoku diet

The Washoku diet comes from Japan. It encourages seasonal plant-based foods, including seaweed, soy, and green tea. It also incorporates fish. It’s low in sugar, animal proteins, and fats.

How do inflammatory foods affect the body in the long run?

It’s hard to avoid inflammatory foods all the time. And there’s no problem with eating packaged foods every now and then, or enjoying an occasional meal at your local diner. No single meal will lead to chronic inflammation — especially if you generally have a balanced diet and active lifestyle.

But a diet that consistently includes inflammatory foods can eventually harm your body’s cells and organs.

Chronic inflammation can contribute to:

• Insulin resistance and diabetes

• Increased body fat

• High blood pressure

• High cholesterol

• Heart disease 

• Crohn’s disease

• Certain types of cancer

• Parkinson’s disease

Simple dietary swaps to help lower chronic inflammation

Just as certain foods can increase inflammation in your body, other foods can help lower inflammation. And you don’t have to overhaul your diet. Small changes and swaps can make a difference. Here are five tips you can try.

1. Choose more nutritious whole grains

In place of refined grains like white rice or white pasta, try adding whole grains like:

• Oatmeal

• Brown rice

• Whole-grain tortillas, bread, and pasta

• Millet

• Couscous

• Farro

2. Lean into lean proteins

Look for opportunities to incorporate proteins that are less likely to be inflammatory, such as:

• Ground turkey or lentils in place of ground beef

• Eggs instead of traditional breakfast meats

• Beans and legumes

• Nuts and seeds

• Cold-water fish, like salmon and trout

As you can see, lean doesn’t necessarily mean low-fat. For example, fish and nuts often have a higher fat content. But they contain nutritious, heart-healthy fats.

3. Have a cup of tea

Tea contains antioxidants and polyphenols that help reduce inflammation. In particular, unsweetened green tea is thought to help lower inflammation, boost immunity, and promote heart health. 

4. Incorporate veggies where you can

Vegetables contain fiber, which helps decrease the body’s insulin response. This can help lower inflammation. 

Look for opportunities to add veggies to your meal by:

• Turning your meal into a salad: Taco salads are a fun and hearty option.

• Choosing fiber-rich options instead of flour: Try swapping pasta and rice with zucchini noodles and cauliflower rice.

• Adding vegetables to dishes like casseroles and quiches: Chop up some of your favorites and mix them in.

• Eating vegetables with your favorite sauces and dips: When you eat hummus, use carrots, cucumbers, or bell pepper slices instead of crackers. Or try drizzling buffalo sauce on roasted cauliflower pieces.

5. Dish up desserts

Consider taking a smaller portion size of your favorite dessert and pairing it with fruit. That way, you get to enjoy your sweets while adding fiber and other nutrients to your diet. If you’re baking, try swapping out regular sugar for natural sweeteners like:

• Coconut sugar

• Dates

• Bananas

• Honey

• Maple syrup 

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Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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