If you’ve ever cleaned up your eating or switched to an anti-inflammatory diet and suddenly felt less bloated, stiff, or simply lighter, you’ve already experienced how food affects inflammation in your body. 

Researchers widely agree that what we eat shapes immune responses in ways we feel daily (including our energy levels, digestion, joint comfort, and mood), not just long-term disease risk. 

Chronic, low-grade inflammation plays a role in conditions like metabolic syndrome, insulin resistance, cardiovascular disease, and even mood disorders. A 2024 study found a relationship between inflammation and metabolic disorders, suggesting that inflammation can worsen metabolic health, and poor metabolic health can worsen inflammation.

And the tricky part? Some of the biggest offenders are foods that most people eat every day.

Below are 7 everyday foods that cause inflammation, plus what to eat instead to enjoy meals that taste good and support your long-term health.

What Are Inflammatory Foods?

Inflammatory foods are everyday ingredients that push the body’s immune system into a state of low-grade, ongoing activation. 

While inflammation is meant to protect you during injury or infection, certain foods overstimulate this process by spiking blood sugar, disrupting the gut microbiome, damaging cells, or creating oxidative stress. 

Over time, this constant immune “background noise” contributes to issues like joint stiffness, fatigue, metabolic imbalance, and a higher risk of chronic conditions such as heart disease or type 2 diabetes. 

These foods often appear harmless because they’re woven into daily eating habits: things like sugary drinks, refined carbohydrates, processed meats, fried foods, ultra-processed snacks, and excess alcohol. 

Research over the past decade shows that diets high in these items tend to elevate inflammatory markers, whereas diets rich in whole foods, fiber, omega-3 fats, and antioxidants help calm them. 

Cutting down on inflammatory foods is especially important during menopause because fluctuating estrogen levels naturally increase inflammation, making symptoms like joint pain, fatigue, and weight gain more intense. 

Reducing these foods by eating an anti-inflammatory diet during menopause will help stabilize blood sugar, support hormonal balance, and ease the overall inflammatory load on the body.

7 Common Inflammatory Foods (and What to Swap Them For) 

Inflammation itself isn’t the enemy. It’s the body’s way of repairing itself after an injury or workout. But eating too many foods that overstimulate this response can keep your system on high alert. That low-grade inflammation makes everything feel harder: digestion, sleep, workouts, and even maintaining a stable mood.

1. Added Sugars

It’s not news that sugar isn’t great for us, but the extent of its impact often surprises people. Added sugars spike blood glucose and insulin, driving inflammatory cytokines, and a healthier portion is keeping sweetened foods to occasional treats and choosing whole fruit for daily sweetness.

Every day sources of added sugar include:

• Flavored yogurts

• Sweetened cereals

• Granola bars

• Muffins, pastries, doughnuts

• Cookies, brownies, cakes

• Candy and chocolate bars

• Soda and sweetened iced teas

• Coffee drinks with syrups

• Store-bought smoothies

• Sweetened nut milks

• Fruit punch and energy drinks

What to eat instead

• Whole fruit: Whole fruit contains fiber and antioxidants, which slow sugar absorption and help reduce the blood sugar spikes that trigger inflammatory pathways.

• Plain yogurt with berries: Plain yogurt supports the gut microbiome (a major regulator of inflammation), while berries add polyphenols shown to lower oxidative stress.

• Dark chocolate (70%+): Higher-cocoa chocolate provides flavonoids that may combat inflammation, without the large sugar load found in regular chocolate or desserts.

If you’re reducing sugar for the first time, expect a surprisingly quick shift. Many people report improved focus and fewer energy crashes within days.

2. Refined Carbohydrates

Refined carbs digest rapidly, sending blood sugar soaring. Without fiber to slow digestion and support gut bacteria, these foods are linked to higher inflammation and increased body fat. A diet high in refined carbs has been associated with metabolic disruptions that push the body into chronic inflammatory mode.

Examples include:

• White bread and rolls

• White pasta

• White rice

• Crackers and pretzels

• Flour tortillas

• Instant noodles

• Pizza crust

• Sugary breakfast cereals

• Pancakes, waffles, biscuits

• Pastries made with enriched flour

What to eat instead

Swap refined options for whole grain versions that stabilize blood sugar and feed your gut:

• Brown rice, quinoa, whole oats: Whole grains retain their fiber and nutrients, which steady blood sugar and feed beneficial gut bacteria linked to lower inflammation.

• Whole-grain bread or sourdough: The fiber and natural fermentation help improve glucose control, which reduces the inflammatory cascade triggered by blood sugar swings.

• Legume-based pastas: Beans and lentils offer protein and resistant starch, both of which support gut health and reduce chronic inflammation.

3. Processed and Red Meats

You may ask whether certain inflammatory ingredients matter more than others. The answer is yes, and processed meats are near the top of that list.

These meats are high in saturated fat and often contain preservatives that may increase oxidative stress. Studies have shown that compounds produced during high-heat cooking (grilling, frying) of high-fat meats can elevate inflammatory markers. A cross-sectional study also found, however, that the inflammation often linked to processed meats may be partially due to being of a higher body weight. This means more research is needed to confirm whether processed meat alone raises this risk for all populations, or if it is more directly linked to a diagnosis of obesity..

Examples:

• Bacon

• Sausages and hot dogs

• Salami, pepperoni, chorizo

• Deli turkey and ham

• Beef jerky

• Burgers

• Steak and fatty beef cuts

• Ribs and brisket

• Cured meats (corned beef, pastrami)

• Meat-heavy fast-food sandwiches

What to eat instead

You don’t have to give up meat entirely. Choose leaner or less processed sources of meat and protein:

• Poultry: Lean cuts of chicken or turkey contain less saturated fat, reducing the metabolic stress that can elevate inflammatory markers.

• Fish: Fatty fish like salmon and sardines provide omega-3 fats, which have well-documented anti-inflammatory effects.

• Beans and lentils: Plant proteins deliver fiber and minerals without the additives or cooking by-products that contribute to inflammation in processed meats.

• Tofu and tempeh: Soy-based proteins offer a gentle, low-fat option that supports metabolic health and reduces exposure to high-heat inflammatory compounds found in fried meats.

4. Fried Foods

Fried foods combine multiple inflammation triggers at once: excess calories, heat-damaged oils, and, in some cases, harmful compounds and potential carcinogens like acrylamide.

A 2021 randomized controlled trial linked consumption of fried meat to microbiome changes associated with systemic inflammation, suggesting the gut plays a major role in overall health.

Common examples:

• French fries

• Onion rings

• Fried chicken or chicken nuggets

• Fish and chips

• Tempura

• Mozzarella sticks

• Egg rolls and fried dumplings

• Fried shrimp or calamari

• Doughnuts and funnel cakes

• Battered appetizers

What to eat instead

Opt for similar textures with lower inflammatory impact:

• Air-fried vegetables: Air-frying uses far less oil, reducing the amount of heat-damaged fats that promote inflammation.

• Baked sweet potato fries: Baking doesn’t produce the inflammatory by-products associated with deep-frying, and sweet potatoes offer antioxidants like beta-carotene.

• Grilled or oven-baked proteins: Cooking at lower temperatures decreases the formation of inflammatory compounds while preserving nutrients that support muscle and metabolic health.

5. Alcohol

People often wonder: is alcohol an inflammatory substance? Research indicates that it is, especially when consumed in high amounts. Alcohol can damage cells, disrupt immune responses, and raise inflammatory markers.

The U.S. Dietary Guidelines note that no level of alcohol is “recommended,” but if you choose to drink, limiting your intake is key.

What to drink instead

• Sparkling water with citrus: Hydration supports detoxification, digestion, and immune balance, helping your body recover instead of adding inflammatory stress.

• Herbal tonics that fight inflammation: Ingredients like ginger, turmeric, or chamomile contain natural anti-inflammatory compounds that soothe rather than irritate tissues.

• Alcohol-free spirits or wine: These let you maintain rituals without the immune disruption and oxidative stress caused by alcohol itself.

There are other benefits too. Even small reductions in alcohol can lead to clearer skin, better sleep, and reduced digestive inflammation.

6. Highly Processed Snacks and Packaged Foods

Many packaged foods combine several problem ingredients — refined carbs, excess sodium, seed oils used at high temperatures, additives — into one ultra-convenient, ultra-inflammatory product.

These foods can overwhelm the gut microbiome, which research shows may be linked to chronic inflammation, impaired mental health, and metabolic balance.

Examples:

• Chips and cheese puffs

• Microwave popcorn (especially flavored)

• Packaged muffins and snack cakes

• Toaster pastries

• Instant mac and cheese

• Frozen pizza rolls

• Rice cakes with added flavors

• Protein bars high in added sugar 

• Crackers made with refined starches

• Vending-machine snacks

What to eat instead

Choose snacks built around whole-food ingredients:

• Nuts and seeds: They provide healthy fats and antioxidants that help regulate inflammation and support stable blood sugar.

• Fruit with nut butter: This combo pairs natural sweetness with healthy fats and fiber, helping prevent the glucose spikes triggered by processed snacks.

• Whole-grain crackers with hummus: Both components offer fiber and plant-based nutrients that nourish the gut microbiome and reduce inflammatory signaling.

7. Artificial Trans Fats (Now Rare, But Still Present in Some Foods)

Most countries have limited industrial trans fats, but they still appear in certain processed foods. Trans fats contribute to systemic inflammation, impair HDL (“good”) cholesterol, and increase cardiovascular risk.

Examples:

• Store-bought pies and pastries

• Shelf-stable cookies

• Boxed crackers

• Frosting tubs

• Non-dairy creamers

• Some margarines

• Microwaveable biscuits

• Certain fast-food fried items

• Packaged dough or baked goods

• Anything with “partially hydrogenated oils” on the label

What to eat instead

• Foods using olive oil or avocado oil: These oils contain monounsaturated fats that support heart health and help reduce systemic inflammation.

• Nuts, seeds, and natural nut butters: These foods contain anti-inflammatory compounds and healthier fats that improve cholesterol balance without the harmful effects of trans fats.

• Products labeled “zero trans fats” and “no partially hydrogenated oils”: Avoiding these ingredients removes one of the strongest dietary drivers of inflammation and supports healthier blood lipid (e.g., circulating fats such as cholesterol and triglyceride) profiles.

What to Eat Instead: The Anti-Inflammatory Basics

There is no cut-and-dry, once-size-fits-all anti-inflammatory meal plan to follow (although the Mediterranean Diet and plant-based diets hit all of the anti-inflammatory targets you might be looking for). In general, anti-inflammatory eating emphasizes:

• Whole fruits and vegetables

• Whole grains

• Fatty fish

• Olive oil

• Legumes

• Nuts and seeds

• Herbs and spices (ginger, turmeric, cinnamon)

You don’t have to overhaul your diet overnight. For many people (especially those stepping into a healthier lifestyle for the first time), starting with one swap per meal is enough to feel a difference.

Do I Have to Cut Out Inflammatory Foods Entirely?

​​Short answer: no. You don’t need to eliminate every inflammatory or “less healthy” food to support your overall well-being.

Trying to be perfect almost always backfires, especially if you’re just starting to change your eating habits. What matters most is your overall pattern, not the occasional pastry, pizza night, or glass of wine. Your body can absolutely handle pleasure foods—it just struggles when those foods dominate your routine.

A helpful guideline is the 80/20 rule: aim for about 80% of your meals and snacks to be whole, fiber-rich, minimally processed foods, and leave 20% for enjoyment, convenience, or treats. This approach keeps your diet flexible and realistic while still meaningfully reducing inflammation.

FAQs About Inflammatory Foods

1. Can I still eat my favorite foods if they’re considered inflammatory?

Yes, you don’t have to give them up completely. What matters is how often you eat them. Enjoying these foods occasionally is fine; keeping them as everyday staples is what tends to drive inflammation.

2. How long does it take to feel a difference after reducing inflammatory foods?

Most people notice small shifts (like less bloating, steadier energy, or clearer thinking) within one to two weeks. Bigger metabolic changes, like improved blood sugar or reduced joint stiffness, may take a few months of consistent habits.

3. Are all processed foods inflammatory?

Not necessarily. “Processed” simply means altered from the original form. Even sliced fruit is technically processed. The inflammatory ones tend to be ultra-processedfoods that are high in added sugar, sodium, saturated fat, and refined flour.

4. Is it possible to overdo “healthy swaps”?

Yes, you can overdo a good thing. While eating mostly whole, minimally processed foods is ideal, you still need balance and flexibility. That means enough protein, healthy fats, carbs, and convenience on busy days. Over-restricting or cutting entire food groups can be stressful for your body and counterproductive, so be flexible with yourself when you really need it.

5. Do anti-inflammatory diets help with weight loss?

They can by default. This is not because they have “diet rules,” butthey naturally include foods that keep you full longer, stabilize blood sugar, and reduce cravings. That combination makes it easier to eat in a way that supports gradual, sustainable weight loss.

Bottom Line

Chronic inflammation, fueled by everyday foods like refined carbs, processed meats, fried foods, and alcohol, can interfere with how you feel day to day and increase long-term health risks.

Fortunately, small diet changes go a long way. Swapping a few high-inflammatory foods each week can lift your energy, calm your digestion, and make movement and sleep feel easier. Stick with it, and those tiny choices start to add up in the steady, meaningful improvements you feel throughout your day.