Why It Causes Inflammation

Excess sugar triggers insulin spikes, promotes the production of inflammatory cytokines, and feeds pathogenic gut bacteria. High-fructose corn syrup is particularly problematic — it’s metabolized in the liver and can promote non-alcoholic fatty liver disease, a condition characterized by systemic inflammation.

Common Sources to Avoid

• Soda and sweetened beverages
• Candy, pastries, and baked goods made with refined flour and sugar
• Breakfast cereals with more than 6g of sugar per serving
• Flavored yogurts (often 20-30g of sugar per serving)
• Condiments: ketchup, BBQ sauce, most commercial salad dressings
• Energy drinks and sweetened coffees

Eat Instead

Whole fruit (fiber slows sugar absorption), raw honey in small amounts, medjool dates for sweetness, plain Greek yogurt with fresh berries, homemade dressings with olive oil and lemon.

Why It Causes Inflammation

Refined carbohydrates have been stripped of fiber and nutrients. They digest rapidly, causing blood sugar spikes that trigger inflammatory responses. The glycemic impact of white bread is nearly identical to eating pure sugar.

Common Sources to Avoid

• White bread, white pasta, white rice
• Most commercial crackers and chips
• Bagels, muffins, and most commercial breakfast pastries
• Instant oatmeal with added flavor packets

Eat Instead

Brown rice, quinoa, whole oats, whole grain bread (look for whole wheat as the first ingredient), sweet potatoes, legumes, and cauliflower rice.

Why It Causes Inflammation

Refined seed oils — soybean, corn, sunflower, safflower — are extremely high in omega-6 fatty acids. While omega-6 is essential, the modern diet contains omega-6 to omega-3 ratios of 15:1 to 20:1 (the ideal ratio is 4:1 or lower). This imbalance promotes systemic inflammation.

Common Sources to Avoid

• Soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil
• Vegetable oil (usually soybean-based)
• Most restaurant fried food (cooked in high-volume refined oils)
• Packaged snacks, crackers, chips (check ingredient lists)
• Most commercial mayonnaise and salad dressings

Eat Instead

Extra virgin olive oil, avocado oil, and coconut oil for high-heat cooking. These oils have better omega-6 to omega-3 ratios and are more stable at cooking temperatures.

Why It Causes Inflammation

Artificial trans fats increase LDL (bad) cholesterol, decrease HDL (good) cholesterol, and are directly linked to increased inflammatory markers including C-reactive protein and interleukin-6. They were banned in the US in 2018, but may still appear in small amounts or in foods imported from countries that haven’t banned them.

Common Sources

• Some margarine and shortening
• Commercially fried foods
• Some packaged baked goods (check for “partially hydrogenated” on labels)
• Some non-dairy coffee creamers

Eat Instead

Real butter in moderation, avocado, olive oil, or nut butters for spreads.

Why It Causes Inflammation

Processed meats contain nitrates/nitrites, advanced glycation end products (AGEs), and high levels of saturated fat. The World Health Organization classifies processed meat as a Group 1 carcinogen. Regular consumption is associated with higher levels of C-reactive protein (a key inflammatory marker).

Common Sources to Limit

• Hot dogs, sausages, bacon (unless from high-quality sources)
• Deli meats: ham, salami, pepperoni, bologna
• Spam and canned meat products
• Jerky with added sugars and preservatives

Eat Instead

Fresh, unprocessed proteins: wild-caught salmon, sardines, chicken thighs, eggs, lentils, and beans. If you enjoy cured meats, seek out nitrate-free versions from quality producers.

Why It Causes Inflammation

Excessive alcohol disrupts the gut microbiome, increases intestinal permeability (“leaky gut”), and promotes liver inflammation. It also impairs sleep quality, which independently raises inflammatory markers. Note: moderate red wine consumption (1 glass/day) may have modest anti-inflammatory effects from resveratrol, but this benefit disappears with higher consumption.

Eat/Drink Instead

Sparkling water with lemon and herbs, kombucha, tart cherry juice, herbal teas (especially ginger and turmeric), or the occasional glass of red wine.

Why It Causes Inflammation

Certain artificial additives — particularly emulsifiers like carrageenan and polysorbate 80 — have been shown to disrupt the gut microbiome and promote intestinal inflammation in research models. Artificial food dyes have been linked to inflammatory responses in sensitive individuals, particularly those with existing gut issues.

Common Sources

• Ultra-processed snacks and packaged foods
• Non-dairy milks with carrageenan (check labels)
• Artificially colored candy and beverages
• Low-fat “diet” products (often replace fat with sugar and additives)

Eat Instead

Whole, minimally processed foods. A useful rule: if you can’t picture what it looked like before it was processed, eat it infrequently.

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