Foods that cause inflammation generally include those high in added sugars, refined carbohydrates, unhealthy fats, and certain processed or red meats. Specifically, common inflammatory foods are:
- Sugar-sweetened foods and beverages: such as sodas, candy, ice cream, pastries, and sweetened fruit or coffee drinks. These trigger inflammatory messengers and gut imbalances
- Refined carbohydrates: like white bread, white rice, pasta, and many breakfast cereals. These lack fiber, digest quickly, and can promote excess body fat and inflammation
- Red and processed meats: including bacon, hot dogs, lunch meats, and cured meats. These increase inflammatory proteins and compounds linked to chronic inflammation and heart disease
- Fried foods: such as French fries, fried chicken, and other deep-fried snacks. They contain advanced glycation end products (AGEs) that contribute to inflammation and oxidative stress
- Trans fats: found in fast foods, processed snacks, baked goods, and margarine with partially hydrogenated oils. These fats trigger systemic inflammation
- Excess omega-6 fatty acids: present in oils like corn, safflower, and sunflower oil, which can promote pro-inflammatory chemicals when consumed in excess
- High salt intake: often from processed and fast foods, increasing pro-inflammatory proteins and potentially worsening inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease
- Artificial sweeteners: such as aspartame and sucralose, which may disrupt gut bacteria and promote inflammation in the digestive tract
- Alcohol: excessive consumption damages tissues and triggers free radicals, leading to inflammation and increased pro-inflammatory proteins
Overall, diets rich in ultra-processed foods, sugary drinks, refined grains, red and processed meats, fried foods, and unhealthy fats contribute to chronic inflammation, which is linked to various diseases including heart disease, arthritis, and metabolic disorders
