Certain foods are known to trigger or exacerbate inflammation in the body, particularly when consumed regularly or in large quantities. Processed foods, such as refined carbohydrates (white bread, pastries, sugary cereals), deep-fried items, and packaged snacks, often contain trans fats, added sugars, and refined oils that promote inflammatory responses. Sugar-sweetened beverages like soda and energy drinks spike blood sugar and insulin levels, which can lead to increased levels of inflammatory markers like C-reactive protein (CRP). Additionally, red and processed meats—such as bacon, sausage, and deli meats—contain compounds like advanced glycation end products (AGEs) and nitrates that are associated with chronic inflammation.
Diets high in omega-6 fatty acids, commonly found in corn, soybean, and sunflower oils, can also promote inflammation when not balanced with anti-inflammatory omega-3s. Alcohol, when consumed excessively, disrupts gut health and liver function, both of which are closely linked to systemic inflammation. Artificial additives, including certain food colorings and preservatives, may also provoke inflammatory responses in sensitive individuals. Overall, a pattern of eating centered around highly processed, sugar-laden, or chemically altered foods can contribute to chronic low-grade inflammation, which is associated with conditions such as heart disease, type 2 diabetes, arthritis, and even some cancers.
There are additional foods that can contribute to inflammation, especially when eaten frequently or in excess. Dairy products, particularly full-fat varieties like whole milk, cheese, and butter, can be inflammatory for some individuals—especially those who are lactose intolerant or sensitive to casein, the main protein in dairy. Gluten-containing grains, such as wheat, barley, and rye, may trigger inflammation in people with celiac disease or non-celiac gluten sensitivity. Even in individuals without these conditions, highly refined flour products made from these grains can spike blood sugar and contribute to inflammation.
Excessive salt intake, often from fast food, canned soups, and salty snacks, has been shown to alter immune function and promote inflammation in certain studies. Nightshade vegetables like tomatoes, eggplants, and peppers may cause joint inflammation in some people with sensitivities, though this is not common across the general population. Artificial sweeteners such as aspartame and sucralose have also been implicated in altering gut microbiota and potentially increasing inflammation in susceptible individuals. Lastly, high-fructose corn syrup, found in many sweetened beverages and processed snacks, is a major driver of metabolic dysfunction and systemic inflammation.