Foods That Cause Inflammation

Before we start with the list of foods that cause inflammation, we need to understand what is inflammation and what are the leading cause of it.

What Is Inflammation?

When the body releases chemicals from white blood cells into the blood or affected tissues, inflammation occurs. The body does so to protect itself from foreign bacteria, viruses etc.
As a result of this release of chemicals, blood flow to the area of injury / infection increases.
This, in turn, may cause redness, warmth and pain to touch in the area.
However,  in case of autoimmune diseases, this process takes place even in the absence of any foreign pathogen with which to fight.

Arthritis is one such example.

How Do I Identify Inflammation?

Simply look for any /some of the following symptoms.

  •  joint pain
  • stiffness of the joint
  • swollen joint ,warming to the touch
  • redness
  • headaches
  • fatigue
  • chills
  • fever
  • loss of appetite
  • muscle stiffness

What Are The Factors Leading To Inflammation?

Some of the leading causes are:

  • smoking
  • sedentary lifestyle
  • lack of proper sleep
  • pollution
  • obesity
  • stress
  • loneliness
  • last but not the least, Improper Diet

What Is The Role Of Diet In Inflammation ?

Diet plays a big role in  increasing or reducing the inflammation. It works either way. It all depends on what type of foods we often consume.
Making it a habit to avoid certain foods will contribute significantly to reducing inflammation in the body.

How Will I Remember The Foods I Have To Avoid To Reduce  Inflammation?

The best way is to make a list of the foods we need to avoid. Here is one.

Artificial Trans Fats

Add hydrogen to unsaturated fats and you have Artificial Trans Fats.
The following foods fall in this category :

  • fast foods
  • cookies
  • stick margarines
  • donuts
  • fried products
  • crackers
  • processed snack foods
  • frozen breakfast products

Saturated Fats

As with artificial trans fats, Saturated Fats also contribute largely to causing and increasing inflammation in the body. A few examples are :Foods That Cause Inflammation

  • pizza
  • cheese
  • red meat
  • full fat dairy products
  • pasta dishes
  • grain-based desserts

Refined (Simple) Carbohydrates

Eating carbs without their fiber content causes / increases inflammation, leading to many diseases. The following foods belong to this group :Refined Simple Carbohydrates

  • white bread
  • potatoes
  • white flour
  • and white rice
  • instant mashed potatoes
  • french fries
  • breakfast cereals
  • crackers
  • rolls


Processed sugars trigger the release of inflammatory messengers, cytokines. Consuming sugars veiled in words ending in”ose”,like glucose, sucrose, fructose on ingredient labels, may cause /increase inflammation. Avoiding the following will contribute to reducing cause inflammation sugars

  • desserts
  • pastries
  • chocolate bars
  • sodas
  • fruit juices

Processed Meats

Consuming processed meats  regularly is linked with higher risk of diabetes, heart diseases, stomach and colon cancer.
Some of the common types of processed meats are :food cause inflammation processed meats

  • sausages
  • ham
  • beef jerky
  • bacon
  • smoked meat


Consuming excessive quantities of alcohol causes a ” leaky gut ” which drives inflammation in the whole body. Limiting consumption to the minimum is a way of avoiding inflammation in the body.


A protein in grains like wheat, red, barley may lead to inflammation in some person . Avoiding gluten becomes a necessity for them.

Bottom Line

There is no wonder diet to eliminate body inflammation and pain by its own , but there sure is a choice to avoid inflammatory foods to reduce the inflammation in the body. Saying” No” to these foods may make the difference.


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