Inflammation and diet: Which foods to avoid and what to eat instead

What is chronic inflammation, and why does it matter?

Inflammation is your body’s natural defence mechanism. When you scrape your knee or catch a cold, your immune system triggers inflammation to promote healing, marked by redness, swelling, heat, and pain. This is known as acute inflammation, and it is usually resolved once the injury or threat is gone.

But when inflammation lingers, even without an obvious cause, it becomes chronic. Unlike its acute counterpart, chronic inflammation often flies under the radar. You might feel fatigue, joint stiffness, digestive discomfort, or brain fog. Or you may notice nothing at all.

Inside your body, however, silent damage could be occurring. Low-grade chronic inflammation has been linked to a host of serious conditions, including:

• Heart disease
• Type 2 diabetes
• Alzheimer’s disease
• Rheumatoid arthritis
• Certain cancers
• Inflammatory bowel diseases

Scientists believe this ongoing inflammatory state disrupts normal cellular function and damages tissues over time. It may also impair immune responses and trigger metabolic imbalances. Blood tests like high-sensitivity C-reactive protein (hs-CRP) can detect inflammation, but early stages often go unnoticed without testing.

Understanding this “invisible fire” is the first step in managing it, so let’s look at how to cool it down.

How can you reduce inflammation naturally?

Medications like non-steroidal anti-inflammatory drugs (NSAIDs) can temporarily reduce inflammation and ease pain, but they often come with side effects such as gastrointestinal distress or cardiovascular risks. Fortunately, there's growing evidence that lifestyle changes can play a big role in calming inflammation from within:

• Move your body: Regular physical activity improves immune regulation and reduces markers of inflammation.
• Get restful sleep: Poor sleep increases inflammatory responses and impairs recovery.
• Manage stress: Chronic stress can elevate cortisol and inflammatory cytokines.
• Avoid smoking and excessive alcohol: Both are strongly linked to systemic inflammation.

These combined strategies can significantly lower your risk of chronic disease and improve how you feel on a daily basis. Yet, while they lay the foundation, what you eat plays an even more direct role in fuelling, or fighting, inflammation. Let’s take a closer look at the foods that can quietly fan the flames.

Which foods cause inflammation, and why should you avoid them?

Some of the most common foods in modern diets are also the biggest culprits when it comes to promoting chronic inflammation. These foods may trigger immune responses, disrupt gut health, or lead to metabolic imbalances, all of which fuel low-grade, systemic inflammation over time.

Here are the main offenders to watch out for:

Refined carbohydrates and sugars

Highly processed foods like white bread, pastries, sugary drinks, and sweets spike blood sugar and insulin levels, promoting pro-inflammatory cytokines. Diets high in sugar are also linked to oxidative stress and obesity, both of which exacerbate inflammation.

Processed and red meats

Bacon, sausages, hot dogs, and other processed meats contain compounds that can inflame blood vessels and tissues. Red meat, especially when charred, may produce advanced glycation end products (AGEs), which trigger inflammatory pathways.

Industrial seed oils

Corn, soybean, and sunflower oils are high in omega-6 fatty acids. While omega-6 fats aren’t inherently bad, excessive intake without balancing omega-3s can tilt the body toward inflammation.

Trans fats

Often found in margarine, fried foods, and baked goods, artificial trans fats are known to raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and stimulate inflammation.

Alcohol and additives

Excessive alcohol consumption and foods containing artificial colours, preservatives, and sweeteners may irritate the gut lining, impair liver function, and disrupt immune responses.

Avoiding or minimizing these foods can significantly reduce inflammatory triggers and support overall health, especially when replaced with whole, nutrient-dense alternatives.

What should you eat to fight inflammation?

An anti-inflammatory diet isn't about strict rules, but about making thoughtful choices that support your body's natural defences. The foods you choose can either trigger or calm inflammation, and over time, these daily choices can significantly affect your risk of chronic disease:

• Fruits and vegetables: Especially berries, leafy greens, tomatoes, and cruciferous vegetables like broccoli. These are rich in antioxidants and phytochemicals that neutralize free radicals and suppress inflammatory pathways.
• Healthy fats: Extra virgin olive oil, avocados, nuts, and seeds are rich in monounsaturated fats and omega-3s that help regulate immune function.
• Fatty fish: Salmon, mackerel, sardines, and anchovies provide EPA and DHA, omega-3 fatty acids shown to lower C-reactive protein (CRP) levels.
• Whole grains and legumes: Fibre-rich foods like oats, quinoa, lentils, and chickpeas support gut health and reduce systemic inflammation.
• Herbs and spices: Turmeric (curcumin), ginger, garlic, cinnamon, and rosemary all contain powerful anti-inflammatory compounds.
• Anti-inflammatory drinks: Green tea, herbal teas, and water help hydrate the body and provide flavonoids that support immune health.

Rather than focusing on single “superfoods,” it’s best to follow an overall dietary pattern proven to reduce inflammation. Diets like the Mediterranean, DASH, MIND, and well-planned vegetarian or vegan diets share common features: they emphasize plant-based, whole foods and limit processed ingredients. These diets have been shown to improve outcomes in conditions such as heart disease, type 2 diabetes, Alzheimer’s disease, rheumatoid arthritis, and inflammatory bowel diseases.

How can you add an anti-inflammatory diet to your daily routine?

Making the shift to an anti-inflammatory diet doesn't have to be overwhelming. A few practical adjustments can go a long way in helping you build lasting, health-supportive habits.

Plan your meals

Start by preparing a weekly menu filled with colourful produce, whole grains, and lean proteins. Prepping meals in advance reduces the temptation to reach for processed or fast foods.

Read food labels carefully

Watch out for hidden sugars, trans fats, and highly processed oils. Ingredients like “partially hydrogenated oils” or anything ending in “-ose” (like glucose or fructose) are red flags for inflammation.

Cook smart

Light cooking methods such as steaming, sautéing, or roasting help preserve nutrients. Avoid deep-frying and heavily charring meats, which can produce inflammatory compounds like AGEs.

Shop the perimeter

Grocery store perimeters typically house fresh produce, meats, dairy, and whole grains, whereas the inner aisles tend to contain processed and packaged goods. Stick to the edges and shop with a list to stay focused.

Even small changes, like swapping white bread for whole grains or using olive oil instead of margarine, can make a big difference over time.

Key takeaways

Chronic inflammation is a silent factor in many diseases, including heart disease, diabetes, and arthritis. Though symptoms may not always be obvious, its long-term effects can be serious.

The good news? Your daily choices matter. Limiting processed foods, sugars, and unhealthy fats while focusing on whole, nutrient-rich foods can help lower inflammation naturally.

Evidence-backed diets like the Mediterranean, DASH, and MIND can support better health when paired with regular movement, sleep, and stress management.

It’s not about strict rules, just consistent, informed choices that help your body stay balanced and strong.

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