In This ArticleView AllIn This ArticleAdded SugarsProcessed MeatsHighly Processed FoodsRefined CarbsOmega-6sTrans FatsAlcoholArtificial Sweeteners
In This ArticleView All
View All
In This Article
Added Sugars
Processed Meats
Highly Processed Foods
Refined Carbs
Omega-6s
Trans Fats
Alcohol
Artificial Sweeteners
Inflammation is a hot topic—and for good reason. A 2024 study inJAMA Network Openlinks cardiometabolic diseases—like heart disease and diabetes—with dementia-related diseases, including Alzheimer’s disease. The connecting link? Chronic inflammation.
And a 2023 article inFrontiers in Immunologylinks inflammation to autoimmune diseases, while a 2024Frontiers in Immunologystudy links inflammation to cancer.
Regarding how to knock down inflammation in the body, most advice seems to focus on thetop anti-inflammatory foods to eat. However, increasing these foods is only one part of the equation. When it comes to reducingchronic inflammation, it’s just as important to reduce food components that may trigger and aggravate existing inflammation.
Here are some top foods that cause inflammation—and how to limit them.
Americans' consumption of excess added sugars is considered a major contributor to inflammation, which in turn increases one’s potential for chronic diseases like obesity, diabetes and heart disease. And it’s become invasive. Added sugar can be snuck into foods you might not expect—like salad dressings, condiments and savory snack foods. What’s even sneakier is thatsugar can be listed under numerous names—like dextran, high-fructose corn syrup and maltose, to name a few.
It’s important to note that added sugars are different from sugars naturally found in whole foods, likefruitsanddairy, which also contain vital nutrients for overall good health and tend to be anti-inflammatory.
How to Limit:TheAmerican Heart Associationrecommends limiting added sugars to no more than 6 teaspoons (25 grams or 100 calories) per day for women and no more than 9 teaspoons (36 grams or 150 calories) for men. Tracking this can be easy since theFood and Drug Administrationrequires all food labels to include added sugars.
Most processed meats like bacon, hot dogs, pepperoni and lunch meats are cured with salt and synthetic nitrates. These meats are also often high in saturated fat. A 2022 study published in theJournal of Nutritionlinked regular intake of processed meats to an increased risk of inflammation, which many speculate may be due to the nitrates and saturated fats.
How to Limit:The science isn’t clear about exactly what the primary threat in processed meat stems from—nitrates, saturated fat or processed meats as a whole—so the best advice is to limit your overall consumption. When you do eat processed meats,opt for “uncured” meats, which should mean that they were treated with only salt rather than cured with nitrates. Nitrate-free meats may use ingredients like celery juice, which is a natural source of nitrates. However, it’s yet to be determined if these are better for you than meats processed with synthetic nitrates.
How to Limit:Healthy can still mean quick if you select minimally processed convenience products. To do this, make the ingredient list the first thing you look at. Typically, the shorter the list, the better. Then, see if you recognize the ingredients. A trick to use when looking at the ingredients list is to ask, “If I were making this at home from a recipe, would most of these ingredients be in it?” If not, keep looking.
Getty / Lisovskaya
Packaged Foods You Can Feel Good about Eating
Eating white pasta, rice, bread and other carb-rich foods that are primarily composed ofrefined flouror grains elicits a quicker and often greater effect on blood sugar. And just as quickly as theblood sugarrises, it can crash, leaving you feeling lethargic and anxious—and can be dangerous if you have diabetes.
But there’s more to it. For example, a 2024 study inNutrientssuggests that individuals with a higher intake of refined carbs and low fiber were at higher risk of inflammation-related heart disease compared to those with a higher intake of fiber-rich carbohydrates.
And a 2022 review inNutrientsfound that low-fiber diets may throw off the balance of beneficial and bad bacteria in our guts, which can increase inflammation and influence numerous conditions, including type 2 diabetes, heart disease, cancer, allergies, asthma, and mood disorders, including depression and anxiety.
How to Limit:Choose whole grains and100% whole-grainproducts whenever possible, and don’t forget that grains aren’t the only place to get complex carbs. You can get them from beans, peas, sweet potatoes and other starchy vegetables that are also high in fiber and nutrients.
Too Many Omega-6s (and Not Enough Omega-3s)
Mono- and polyunsaturated fats are what most of us know as the “healthy” fats. These fats are made up of different proportions of fatty acids—two key ones are omega-6s andomega-3s.
A 2021 study published in theJournal of Lipidssuggests that most Americans are overconsuming omega-6 fatty acids, largely due to the heavy use of vegetable oils like corn, soybean and sunflower in ultra-processed and convenience foods. And it seems that we are underconsuming omega-3 fatty acids, which are anti-inflammatory powerhouses. The overall effect is an imbalance that may contribute to low-grade systemic inflammation.
Also, start looking at the oils you cook with or consume. Oils contain a mix of fatty acids (as opposed to just one type of fatty acid), so the secret is choosing ones that have a higher proportion of omega-3s more often. This includes extra-virgin olive oil, avocado oil, walnut oil, flax oil, peanut oil, corn oil and canola oil.
Is Canola Oil Healthy? Here’s What Dietitians Have to Say
More Than Two Cocktails
According to a 2021 review published inMolecules, a glass of wine contains compounds that can fend off inflammation and oxidative stress, which can help prevent cardiovascular diseases. One of these compounds, resveratrol, is a polyphenol in red wine (and grapes) that’s credited with the anti-inflammatory effects.
It’s important to note, however, that more is not better—and can be harmful. When you ingest too much alcohol, not only are the anti-inflammatory perks lost, but 2022 research published in theInternational Review of Neurobiologyshows that alcohol then triggers further inflammation in the body.
How to Limit:Minimize the use of artificial sweeteners in general, and when you do need to use one, opt for a plant-based sweetener likesteviaorallulose. The research surrounding stevia is primarily positive, with a 2022 review inFood Science & Nutritionsuggesting that stevia may have antihyperglycemic effects—meaning, it doesn’t appear to raise blood sugar.
And a small 2023 study inNutrientssuggests that allulose is safe and does not increase blood glucose or C-reactive protein, a measure of inflammation in the body.
Another option is to use regular sugar or another sweetener likehoneyor pure maple syrup, but less of it than you normally would.
The Bottom Line
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