13 Inflammatory Foods You Need To Ditch Now, According To A Functional Medicine Expert

Spend any time reading about health and wellness and chances are high that you’ve come across the topic of inflammation. Although inflammation is a natural, protective response from your body, it can quickly spiral out of control due to various inflammatory triggers we face on a daily basis, including toxin exposure, stress, and, of course, our diets. 

The reality is, the food we eat on a daily basis is either feeding inflammation or fighting it. 

Research continues to link chronic, low-grade inflammation to essentially every major health issue and chronic disease we face today, including type 2 diabetes, rheumatoid arthritis, obesity, metabolic syndrome, cardiovascular disease, gastrointestinal issues, autoimmune disease, and neurodegenerative diseases like Alzheimer’s. (1) 

In my telehealth functional medicine clinic, I talk with patients every single day about the impact the food they eat has on their overall health. 

But how exactly does food play a role in inflammation and how do we know what inflammatory foods we should be avoiding? Keep reading for my complete rundown on everything you need to know about eating to quell inflammation, including the top inflammatory foods to watch out for.

How Does Food Influence Inflammation?

Even though it might seem overwhelming at first, it is actually a good thing that food has such control over our inflammation levels. Regardless of our genetics, it puts the power back into our hands when it comes to our health. Studies show that more than 70% of our health is determined by our choices – including the foods we eat and don’t eat. (2) 

Unfortunately, there is no single diet that is healthy for everyone across the board. That’s because the foods that work well for someone else may not work for you and your particular biochemistry. What triggers an inflammatory response in you might be what helps calm inflammation in another person based on factors like genetic variants and underlying gut dysfunctions.

Foods That Cause Inflammation (What To Avoid)

With all that said, after years of consulting patients I’ve found a handful of foods that are generally more inflammatory than others, specifically when eaten on a regular basis in high amounts or for those with underlying health problems. 

Seeing the effect these inflammatory foods have on people’s health firsthand inspired me to write my book The Inflammation Spectrum. In it, I teach you how to recognize that inflammation is manifesting in your body and then walk you through how to discover which foods are causing inflammation for you, and what to do next to feel your best. 

#1. Sugar

If you could only give up one inflammatory food, sugar would be toward the top of the list. Sugar is known to spike insulin, feed harmful gut bacteria, and trigger the release of pro-inflammatory cytokines.

There are endless studies showing that refined sugars including high-fructose corn syrup, white sugar, and brown sugar, cause inflammation in most people and increase your risk for chronic health problems like diabetes, liver disease, depression, and heart disease. (3) For example, a high sugar intake increases your risk of dying from heart disease even if you aren’t overweight. (4)

Read Next: How Inflammation Impacts Weight Gain And Your Health

#2. Gluten-Containing Grains

Gluten is a hot button topic partly because it is found in so many of our beloved foods… pasta, bread, cakes, cookies. But gluten is difficult to digest, and can lead to an inflamed gut lining, leaky gut syndrome (intestinal permeability), and autoimmunity. (5) 

When this happens, undigested food proteins like gluten and lipopolysaccharides, as well as toxins and bacterial byproducts, can pass into the bloodstream where they don’t belong. This creates a cascade of chronic inflammation throughout your entire body.

#3. Gluten-Free Grains

While gluten gets all the attention, there are actually many other kinds of grains, even seemingly healthier seeming whole grains, that can trigger inflammation. In most cases, this is because of: 

• Lectins: These proteins are part of a plant’s defense system and can irritate the gut lining and lead to digestive distress and inflammation. (6) 
• Enzyme inhibitors: Grains contain alpha-amylase and protease inhibitors that can block your body’s natural digestive enzymes, making it harder for your body to break down food. 
• Phytates: These can impair mineral absorption. 

Especially for those with gut dysfunction or autoimmune conditions, these compounds can become problematic. 

#4. Processed Foods

This is a huge one. While some foods are only inflammatory for some people (or even for some people at specific times), ultra-processed foods are inflammatory across the board. That includes packaged snacks, frozen dinners, instant noodles, processed meats (like hot dogs and deli meat), and fast food. 

These foods contain all kinds of additives, excess sodium, artificial flavors, and harmful fats, all of which contribute to inflammation. Processed foods are also our biggest source of hidden sugars, trans fats, and industrial seed oils, three of the biggest culprits when it comes to chronic inflammation. 

#5. Refined Carbohydrates

Refined carbohydrates like white bread, white rice, pasta, and sugary cereals are stripped of their natural fiber and nutrients, and can cause rapid blood sugar spikes that fuel inflammation. They can also feed the overgrowth of harmful bacteria in the gut. (7) 

I wanted to give refined carbohydrates their own mention here even though we already talked about gluten-containing and other grains. That’s because some (not all) people may be sensitive to gluten specifically or to grains in general, even when they’re whole and produced more naturally—but refined carbohydrates, like processed foods, are problematic across the board. 

#6. Fried Foods

French fries and other fried foods are inflammatory for two main reasons: they’re often cooked in rancid seed oils, and they produce advanced glycation end products (AGEs), harmful compounds that promote inflammation and oxidative stress. 

#7. Alcohol

Alcohol is also inflammatory for two reasons. One, it increases the production of inflammatory endotoxins, and two, it increases intestinal permeability that can lead to chronic inflammation throughout your body. 

Unlike some foods on this list, the inflammatory effect of alcohol isn’t based on bio-individuality. However, how much you can personally handle, can depend on your personal health. You can read more about the relationship between alcohol and inflammation and learn more about the least inflammatory alcohol options in my guide here.

#8. Dairy

If you grew up thinking that dairy was good for you, you aren’t alone. The endless Got Milk? commercials we were exposed to as kids had us believing all the hype. After all, dairy is high in vital nutrients like fat, protein, and calcium. However, there are many aspects of dairy, especially conventional dairy, that can be extremely inflammatory for a lot of people: 

• Lactose: If you are lactose intolerant, you lack the natural digestive enzymes responsible for helping you digest dairy.
• Casein: This milk protein can cause a similar inflammatory reaction as gluten. If you have leaky gut syndrome, prolonged dairy exposure could result in symptoms of digestive distress and autoimmune-inflammatory symptoms like rashes or joint pain.
• Additives: Conventional dairy is pumped full of hormones and antibiotics that could potentially have a negative impact on your health and inflammation levels.

I have found that some of my patients can tolerate sheep, goat, or camel milk even if they don’t do well with cow’s milk. Some people also find that they can tolerate a little bit of grass-fed, organic dairy every once in a while. Again, it is all up to bioindividuality!

#9. Industrialized Seed Oils

Cooking oils like vegetable, canola, soybean, and safflower are high in omega-6 fatty acids and polyunsaturated fats which, in excess, can become highly inflammatory. These oils are unstable, oxidize easily (especially when heated), and can generate inflammatory free radicals that damage your cells. Make the switch to coconut, avocado, ghee, and cold-pressed olive oil instead. 

#10. Nightshades

Nightshades contain compounds called alkaloids that can be inflammatory for those who are sensitive to them. Those diagnosed with arthritis, lupus, IBD, or other autoimmune conditions tend to be most susceptible. (8) Potatoes, tomatoes, and peppers are some of the most popular nightshades.

#11. Eggs

Eggs are a nutrient-dense superfood that a lot of people can eat without any issues. For some people, particularly those with autoimmune conditions or gut permeability, the albumin in egg whites can be inflammatory.

#12. Legumes

Legumes contain lectins and phytic acid that can trigger inflammation by acting as a “danger signal” that ends up activating the NLRP3 inflammasome. (9) In a healthy individual, your immune system has enough antibodies to protect you from lectin’s effects, but some people are more sensitive to them. 

#13. Nuts and Seeds

Nuts and seeds are generally healthy, but for some people with gut issues or inflammatory conditions, their high lectin content can further irritate the intestinal lining. Many commercial nut products are also roasted in inflammatory seed oils. 

Which Foods Fight Inflammation?

Now that we know which foods cause inflammation, how about the best anti-inflammatory foods? With all foods you need to take into account your specific health case, but these superfoods have been shown to have powerful anti-inflammatory effects and health benefits.

• Turmeric: a powerful anti-inflammatory spice shown to reduce joint pain and oxidative stress (10) (Turmeric contains the anti-inflammatory compound curcumin, one of my go-to supplements). 
• Wild-caught seafood and fatty fish (like salmon, sardines, and mackerel): rich in omega-3s
• Green tea: high in EGCG, a compound with potent anti-inflammatory properties
• Blueberries and dark leafy greens like spinach and kale: loaded with antioxidants that combat free radicals
• Olives and olive oil: packed with polyphenols that support heart and brain health 

Healthy eating is not just about individual foods, it’s about food patterns. A whole foods, nutrient-dense, largely plant-based way of eating is a great starting point. There’s been a lot of talk for years about the Mediterranean diet being the go-to anti-inflammatory healthy diet—there are a lot of great aspects of this way of eating, but in a lot of cases I would recommend going a bit further by cutting out grains and dairy. 

Additional Tips To Reduce Inflammation

Food is foundational for supporting healthy inflammation levels, but there are many lifestyle tools that you can incorporate into your daily life to help further drive down inflammation and improve inflammatory disease.

Try Intermittent Fasting

Taking breaks from eating allows your gut to rest and regenerate. I’ve seen it help patients with everything from IBS to autoimmune flares. 

READ MORE: The Evidence-Based Benefits of Intermittent Fasting

Find a Stress Relieving Practice That Works For You

Our bodies were not built for the chronic stress that our modern society is so accustomed to. In fact, the more stress our bodies go through the higher are inflammation levels typically are. Whether you like to meditate, go on daily walks, journal, or something else, finding a practice that you can sustainably incorporate into your life is key for long-term stress relief.

Get Physical

While exercise does absolutely have its anti-inflammatory benefits, I’m also talking about physical touch like cuddling and sex. Research shows that physical touch releases the hormone oxytocin, which lowers pro-inflammatory cytokines and boosts inflammation-fighting T-regulatory cells. (11) 

For a full guide to overcoming chronic inflammation, check out my article here.

READ NEXT: How Chronic Inflammation Wrecks Your Health + What To Do About It

Seeking Help From a Functional Medicine Doctor

Remember, inflammation is something that you have control over! By focusing on eating an anti-inflammatory diet, you can reclaim your health. If you think you are struggling with inflammation and don’t know where to start with your healing journey, schedule a telehealth consultation today to learn more about how we can help you with functional medicine. Together, we can help you identify the areas of your life that are contributing to chronic inflammation, and come up with personalized recommendations for your specific health case.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

Sources

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• O’Connor, L., Imamura, F., Brage, S., Griffin, S. J., Wareham, N. J., & Forouhi, N. G. (2018). Intakes and sources of dietary sugars and their association with metabolic and inflammatory markers. Clinical Nutrition, 37(4), 1313-1322.
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• Freed, D. L. (1999). Do dietary lectins cause disease?: The evidence is suggestive—and raises interesting possibilities for treatment. Bmj, 318(7190), 1023-1024.
• Seo, Y. S., Lee, H. B., Kim, Y., & Park, H. Y. (2020). Dietary carbohydrate constituents related to gut dysbiosis and health. Microorganisms, 8(3), 427.
• Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. 2017). Alcohol and gut-derived inflammation. Alcohol research: current reviews, 38(2), 163.
• Kuang, R., Levinthal, D. J., Ghaffari, A. A., Del Aguila de Rivers, C. R., Tansel, A., & Binion, D. G. (2023). Nightshade vegetables: a dietary trigger for worsening inflammatory bowel disease and irritable bowel syndrome?. Digestive Diseases and Sciences, 68(7), 2853-2860.
• Gong, T., Wang, X., Yang, Y., Yan, Y., Yu, C., Zhou, R., & Jiang, W. (2017). Plant lectins activate the NLRP3 inflammasome to promote inflammatory disorders. The Journal of Immunology, 198(5), 2082-2092.
• Paultre, K., Cade, W., Hernandez, D., Reynolds, J., Greif, D., & Best, T. M. (2021). Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ open sport & exercise medicine, 7(1), e000935.
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