Anti-inflammatory diets are everywhere these days, and for good reason. Inflammation in your body, while sometimes a natural immune response to infection or injury, can also become chronic and potentially lead to tissue damage and organ malfunction. Chronic inflammation is also associated with health issues like heart disease, cancer, diabetes, and autoimmune disorders. And people trying to reduce their inflammation are coming to realize that it’s not just about what you put in your body — it’s also what you don’t. That is, figuring out what foods cause inflammation and learning how to limit or cut them out altogether.
Your diet has a lot to do with inflammation, both causing and reducing it. There are certain foods, drinks, and nutrients that trigger inflammation for everyone, Mary Sabat, MS, RDN, tells SheKnows. Others may only lead to inflammation in people that are particularly susceptible. “The health of one’s gut will also determine which foods might be inflammatory,” she adds.
So what foods should you be avoiding if you want to lower your chances of dealing with chronic inflammation? SheKnows talked to two experts to find out what inflammation-causing foods you may want to limit, if not totally remove from your diet (because we’re being realistic here), plus a few other lifestyle changes you can make to help reduce inflammation.
Processed Foods and Sugary Drinks
Unfortunately, “there are a lot of common foods that cause or increase inflammation,” registered dietitian Catherine Gervacio of Living.Fit tells SheKnows. This includes processed foods like baked goods, sugary beverages (think: soda, fruit juice, energy drinks), convenience store foods, and fast food.
The issue? Trans and saturated fat content, as well as added sugars. “Saturated fat and trans fat cause inflammation by increasing the bad (LDL) cholesterol,” Gervacio explains. “This will lead to an imbalance of lipid levels causing stress inside the body.” The added sugars, meanwhile, can lead to blood sugar issues, which “may cause inflammation as the body tries to regulate insulin to achieve normal blood sugar levels.”
Refined Carbohydrates
Refined carbs refer to foods that are made from white flour, such as white bread, pasta, and pastries. These carbs “can cause rapid spikes in blood sugar levels,” Mary Sabat, MS, RDN, tells SheKnows. “This can lead to insulin resistance and inflammation over time.”
Gluten
If your body is sensitive to gluten or you have a gluten intolerance, your body may react to the protein with inflammation. “This can show up as gastrointestinal distress or joint pain,” Sabat says.
Dairy
Similarly, products like yogurt, cheese, and milk may cause inflammation in people that are sensitive to the proteins or lactose in dairy. Sabat says this sensitivity can also manifest as gastrointestinal discomfort or joint pain.
Nightshade Vegetables
“Certain individuals may be sensitive to nightshade vegetables like tomatoes, peppers, and eggplants,” Sabat notes. “These foods contain compounds called alkaloids, which can trigger inflammation in some people.”
Processed Meat
Processed meats like sausages, bacon, and deli meats often preservatives and high salt content. They’re also packed with nitrates and nitrites, Sabat explains, which “can promote inflammation and increase the risk of certain health conditions.”
Artificial Additives
“Some food additives, such as monosodium glutamate (MSG) and artificial food colorings, have been linked to increased inflammation and adverse reactions in sensitive individuals,” Sabat says.
High Omega-6 Fats
Omega-6 fats are essential, but an imbalance between omega-6 and omega-3 fatty acids can lead to inflammation, Sabat says. “Foods high in omega-6 fats include many vegetable oils, such as soybean, corn, and sunflower oils.”
Alcohol
There’s a reason you feel bloated after a night of drinking. Drinking a lot of alcohol “can damage the liver and disrupt the balance of gut bacteria,” Sabat explains, “leading to inflammation in the digestive system and other organs.”
Foods and Lifestyle Tips to Reduce Inflammation
If you’re looking to truly reduce your inflammation, your best bet is to eliminate or limit your intake of these foods and drinks, Gervacio says. And if you do eat them, do it strategically: mix them with anti-inflammatory foods, “like fresh fruits and vegetables, lean proteins, and healthy fats.” For example, Gervacio says, eat some grilled chicken breast with a small serving of baked goods, or eat half a serving of fast food and pair it with “with a handful of berries and leafy greens.” Whole grains, healthy fats (like olive oil, avocados, salmon, and flaxseed), lean protein sources (like chicken, tofu, and beans), and fatty fish are also good foods to cut down on inflammation.
Gervacio also recommends staying hydrated and incorporating regular exercise, which can “help regulate inflammation and support overall well-being.” Quality sleep is important too.
Reducing inflammation, it turns out, isn’t just about the foods and drinks you put in your body — it’s also about how you treat it overall. Your diet, though, is a good place to start, which means being mindful of what you do (and don’t) eat and drink.
Before you go, read more about the beverages we recommend to up your water intake:
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