Worst Foods That Cause Inflammation
An unhealthy diet prevents your body from absorbing essential nutrients and increases the risk of obesity. However, those poor food choices may also cause inflammation, worsening existing conditions and triggering new ones. In fact, diabetes, cardiovascular disease, and stroke are all linked to harmful eating habits.
It’s not always possible to prevent such conditions, but it is recommended to reduce the risks. Eating meals consisting of whole grains, fruits, veggies, lean meats, and low-fat dairy products is vital. Your doctor or nutritionist can help you choose a meal plan to match your physical needs and taste preferences. Knowing what to avoid is also essential to making healthy choices, which we’ll discuss below.

Foods Causing Inflammation
Eating healthy ensures your body gets the vitamins, minerals, and nutrients it needs to function properly. When lacking these essentials, all areas of the body suffer, including the bones, muscles, and organs. Various health conditions are linked to poor food choices, including inflammation, which reduces function and mobility. Depending on where it occurs, it could also decrease life expectancy, so learning what foods to avoid is crucial.
Fried foods
Seed oils, such as canola, corn, grapeseed, peanut, and soybean, are commonly used when frying or deep-frying foods. Though the seeds are initially healthy, processing them into oil strips them of antioxidants, nutrients, and other beneficial properties.
Seed oils and many processed foods cooked in those oils also contain omega-6 fats. In moderation, omega-6 fats do minimal damage. However, combining them with pre-packaged foods or eating out too often may cause inflammation. Frequent consumption also contributes to chronic inflammatory conditions, including arthritis, type 2 diabetes, and heart disease.
Saturated fats foods
Saturated fats are prominent in items like butter, lard, red meat, palm oil, and ice cream. Occasionally consuming these foods isn’t harmful, but high amounts may cause heart disease, obesity, and inflammation.
Saturated fats induce inflammation by disrupting the function of immune system inflammatory cells called macrophages. These cells fight disease, repair tissue, and empty fat-storing cells. Excess saturated fats alter macrophage genes, blocking the proteins that detect those fats. They also trigger inflammatory signals, causing painful swelling while those fats accumulate.
Sugary foods
According to studies, consuming high levels of dietary sugars is linked to low-grade chronic inflammation. Excess sugar causes increased inflammatory factors in the body, resulting in insulin resistance and inflammation.
When we think of sugary foods causing inflammation, sweet beverages, candy, and pastries are at the top of the list. But high levels of sugar are present in items you may not expect. These include ketchup, barbecue sauce, salad dressing, breakfast cereals, canned fruit, nut butter, bread, soups, and dairy products. Check the labels carefully to reduce your sugar intake.
Other inflammatory foods
Experts believe eating foods high in sodium may cause inflammation. Too much salt increases fluid retention, resulting in inflammation. The swelling also narrows blood vessels and increases blood pressure, leading to hypertension. The inflammation then causes more sodium retention, worsening the condition.
Though having a drink now and then is fine, excessive alcohol consumption is linked to inflammation. It injures tissue, breaking down cell walls in various areas of the body. The damage triggers the immune system to increase blood flow and repair the area, resulting in inflammation.
Resources:
- Cleveland Clinic, Oct. 4, 2023, Seed Oils: Are They Actually Toxic?
https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic - MedlinePlus, Facts about saturated fats
https://medlineplus.gov/ency/patientinstructions/000838.htm - UCSF, March 10, 2016, Saturated Fat “Short-Circuits” Immune Cells To Trigger Inflammation
https://www.ucsf.edu/news/2016/03/401906/saturated-fat-short-circuits-immune-cells-trigger-inflammation - PubMed Central, Aug. 31, 2022, Excessive intake of sugar: An accomplice of inflammation
https://pmc.ncbi.nlm.nih.gov/articles/PMC9471313/ - CDC, Spotting Hidden Sugars in Everyday Foods
https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html#:~:text=Condiments%20and%20sauces%3A%20Ketchup%2C%20jarred,high%20amounts%20of%20added%20sugars - Augusta University Medical Partnership, Oct. 10, 2016, Scientists explore if a little less sodium in the diet translates to less inflammation, oxidative
https://medicalpartnership.usg.edu/scientists-explore-if-a-little-less-sodium-in-the-diet-translates-to-less-inflammation-oxidatative/ - PubMed Central, March 25, 2025, Impact of Alcohol on Inflammation, Immunity, Infections, and Extracellular Vesicles in Pathogenesis
https://pmc.ncbi.nlm.nih.gov/articles/PMC11043057/
This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.
Leave A Comment