7 everyday foods that could be fueling your inflammation

Have you ever come across sudden pain, swelling, or redness in your body, and you can’t pinpoint a reason behind them? Chances are, you might be suffering from inflammation. Now, the question arises – what is inflammation?

Inflammation is a natural bodily response to injury or infection, a crucial part of the immune system's defense mechanism. It involves the release of chemicals that trigger an immune response, aiming to fight off pathogens or heal damaged tissue. While essential for survival, chronic or inappropriate inflammation can lead to various health problems.

While inflammation is usually beneficial for healing, it can cause pain, swelling, redness, and heat at the affected site. If inflammation becomes chronic, it can contribute to further tissue injury and disease. Chronic inflammation is linked to various conditions like heart disease, diabetes, and even some cancers.

What triggers inflammation?

Several everyday habits can contribute to inflammation in the body. Apart from a lack of physical activity, chronic stress, poor sleep, excessive alcohol consumption, smoking, and exposure to pollutants, consuming certain everyday foods, like processed foods, refined carbohydrates, and unhealthy fats, can contribute to this condition.

Here's a breakdown of 7 common culprits and how they may be affecting your health:


Refined carbohydrates (White bread, pasta, pastries)


Refined carbohydrates like white bread, pasta, and pastries can contribute to inflammation due to their high glycemic index, which causes rapid blood sugar spikes and subsequent drops. This rapid fluctuation triggers a pro-inflammatory response in the body. Additionally, refined carbs lack the fiber and nutrients found in whole grains, further exacerbating the inflammatory process.


Added sugar (Sodas, sweets, sugary cereals)


Excessive added sugar intake, particularly from sources like sodas, sweets, and sugary cereals, can contribute to inflammation, according to multiple studies. This happens because high sugar levels can impair immune function, disrupt the gut microbiome, and trigger the release of inflammatory factors.

A 2024 study suggests a bidirectional relationship between inflammation and metabolic disorders. Conditions like obesity or insulin resistance may also contribute to inflammation, reinforcing the cycle.


Processed meats (Bacon, sausages, hot dogs)


Processed meats like bacon, sausage, and hot dogs can contribute to inflammation due to their high saturated fat content and the presence of added preservatives, nitrates, and sodium. These ingredients can trigger inflammation and contribute to chronic diseases.

While previous studies suggest that compounds produced when cooking meats at high temperatures lead to inflammation, a cross-sectional study found that the link between consuming processed meats and inflammation may be due to excess body weight.


Trans fats (Partially hydrogenated oils, margarine)


Trans fats, particularly those found in partially hydrogenated oils and margarine, contribute to inflammation through various mechanisms, primarily by increasing LDL (bad) cholesterol and reducing HDL (good) cholesterol, leading to artery constriction and inflammation. As studies suggest, they also disrupt cellular processes, such as inhibiting enzymes that convert arachidonic acid to anti-inflammatory compounds, and can activate inflammatory pathways like NF-κB, further promoting inflammation.


Fried foods (French fries, fried chicken, donuts)


Fried foods like French fries, fried chicken, and donuts can trigger inflammation due to their high fat content, including omega-6 fatty acids and trans fats, and the high temperatures used in frying. Frying can also increase calorie content and lead to changes in the gut microbiome, further contributing to inflammation.

A 2021 randomized controlled trial found that consuming fried meats can lead to changes in gut microbiota associated with increased levels of systemic inflammation.


Omega-6-rich vegetable oils (Corn, soybean, sunflower)


Although Omega-6 fatty acids are essential, and research from 2021 indicates that omega-6 fats may have a protective effect when consumed in moderation, overconsumption of them, especially when unbalanced with omega-3 fatty acids, can lead to inflammation.

Some studies suggest that an excess of omega-6 fatty acids, found in oils like corn, soybean, and sunflower, can contribute to inflammation. This is because the body converts linoleic acid (a common omega-6) into arachidonic acid, which then becomes a building block for molecules that promote inflammation.


MSG (Monosodium glutamate)


MSG is a flavor-enhancing food additive most commonly found in prepared Asian food and soy sauce, but it can also be added to fast foods, prepared soups and soup mixes, salad dressings, and deli meats. Studies suggest MSG can contribute to inflammation by increasing pro-inflammatory cytokines like IL-6 and TNF-α. Specifically, high doses of MSG in animal studies have been shown to elevate these inflammatory markers. This can lead to a range of health problems, including liver damage and metabolic issues.