Foods That May Trigger Inflammation

1. Processed Meats

Processed meats, such as bacon, sausages, hot dogs, and deli meats, are widely consumed but are known to contain compounds that may promote inflammation. Nitrates and nitrites, commonly used as preservatives and color enhancers in these products, can convert into potentially harmful substances in the body. Additionally, processed meats are rich in advanced glycation end products (AGEs), which form during high-temperature cooking and preservation. Research indicates that AGEs can trigger inflammatory responses and oxidative stress, contributing to chronic diseases (NIH study).

In contrast, unprocessed meats, such as fresh beef, pork, or poultry, typically contain lower levels of nitrates and AGEs, especially when cooked with gentler methods like steaming or stewing. Choosing these options reduces your exposure to inflammation-promoting compounds. For those who include processed meats in their diet, moderation is crucial. Limiting portion sizes, opting for nitrate-free varieties, and balancing meals with antioxidant-rich vegetables can help minimize potential risks. The World Health Organization also recommends reducing processed meat intake as part of a healthy, anti-inflammatory diet.

2. Refined Carbohydrates

Refined carbohydrates, including white bread, pastries, and many processed snack foods, are rapidly digested and can cause sharp spikes in blood sugar levels. These high glycemic index foods lead to increased insulin production, which research has linked to heightened inflammatory responses in the body (NIH study). Over time, such fluctuations can contribute to the development of chronic inflammation and related conditions, such as type 2 diabetes and cardiovascular disease.

In contrast, whole grains like brown rice, quinoa, and whole wheat bread contain more fiber and nutrients, resulting in a slower, steadier rise in blood sugar and a reduced inflammatory impact. These unrefined carbohydrates help maintain a healthy gut microbiome and provide essential vitamins and minerals. To make healthier choices, opt for whole grain alternatives when selecting bread, pasta, and cereals. Reading ingredient labels for “whole” or “100% whole grain” can guide smarter purchases. The Harvard T.H. Chan School of Public Health recommends prioritizing whole grains and limiting refined carbs to support lower inflammation and overall better health.

3. Sugar-Sweetened Beverages

Sugar-sweetened beverages, such as regular soda, sweetened teas, and energy drinks, are among the leading sources of added sugar in the modern diet. Consuming these drinks causes rapid spikes in blood glucose and insulin levels, fueling the production of inflammatory markers like C-reactive protein (NIH study). Over time, this response can increase the risk of insulin resistance, obesity, and chronic inflammation-related diseases.

While sodas are often singled out for their high sugar content, many fruit juices sold commercially also contain significant amounts of added sugars or concentrated fruit sugars, which have similar metabolic effects. According to the Centers for Disease Control and Prevention (CDC), both soda and sweetened juice can contribute to excessive sugar intake and inflammation.

To reduce inflammation, it is important to limit or avoid sugar-sweetened beverages. Opting for water, unsweetened tea, or sparkling water with a splash of real fruit offers a healthier alternative. Reading nutrition labels can also help identify hidden sugars in beverages, supporting better choices for long-term health.

4. Fried Foods

Fried foods, such as French fries, fried chicken, and doughnuts, are popular comfort foods but are associated with increased inflammation and health risks. The oils commonly used for frying, especially those rich in omega-6 fatty acids like soybean or corn oil, can contribute to an imbalance in the body’s fatty acid profile, promoting inflammatory processes (NIH study). Moreover, the high temperatures used during frying lead to the formation of acrylamide, a compound linked to inflammation and potentially harmful effects on the nervous system and cancer risk.

In comparison, baked foods generally contain less unhealthy fat and are less likely to produce acrylamide or other harmful byproducts. Baking, roasting, or grilling foods with healthy oils—such as olive or avocado oil—can reduce the inflammatory impact. For healthier alternatives, consider oven-baked sweet potato fries, roasted vegetables, or air-fried options that use minimal oil. According to the National Cancer Institute, limiting fried foods and choosing cooking methods that require lower temperatures is a practical strategy to decrease dietary inflammation and improve overall well-being.

5. Artificial Trans Fats

Artificial trans fats, often found in partially hydrogenated oils, have a well-documented role in promoting inflammation and increasing the risk of heart disease. These fats disrupt the normal function of cell membranes, making them less flexible and impairing cellular signaling. This disruption can activate inflammatory pathways throughout the body (NIH review). Trans fats also elevate levels of LDL (“bad”) cholesterol and suppress HDL (“good”) cholesterol, further contributing to an inflammatory environment.

When comparing margarine to butter, older varieties of margarine were particularly high in artificial trans fats. However, many modern margarines have reduced or eliminated these fats, while some processed spreads and baked goods still contain them. Butter, in moderation, is generally considered less inflammatory than trans-fat-laden margarine, though it remains a source of saturated fat.

To avoid artificial trans fats, it is essential to read nutrition labels and ingredient lists carefully. Look for terms like “partially hydrogenated oil,” which signals the presence of trans fats, even if the nutrition panel lists zero grams (due to labeling loopholes). The U.S. Food and Drug Administration (FDA) strongly recommends minimizing trans fat intake for better inflammatory and cardiovascular health.

6. Excess Alcohol

Consuming alcohol in excess has been shown to negatively impact the body’s inflammatory balance by disrupting gut health and immune function. High alcohol intake increases gut permeability, allowing endotoxins and other harmful substances to pass into the bloodstream, which triggers the immune system’s inflammatory response (NIH study). This phenomenon, often referred to as “leaky gut,” can set off systemic inflammation that affects multiple organs and tissues.

Binge drinking—defined as consuming large quantities of alcohol in a short period—exemplifies these effects. It can rapidly increase inflammatory cytokines, damage the gut lining, and suppress the body’s ability to fight infections. Over time, chronic excessive drinking is linked to liver disease, cardiovascular problems, and increased risk for several cancers, all of which are tied to persistent inflammation.

To mitigate these risks, experts advise drinking in moderation. According to the Centers for Disease Control and Prevention (CDC), this generally means up to one drink per day for women and up to two for men. Choosing alcohol-free days and prioritizing hydration can further support gut and immune health.

7. Red Meat

Red meats such as beef, pork, and lamb are staple protein sources in many diets, but they contain compounds that may promote inflammation when consumed in excess. Two key contributors are saturated fats and heme iron. Saturated fat, abundant in many cuts of red meat, has been associated with elevated inflammatory markers and increased risk of chronic diseases like heart disease (NIH review). Heme iron, while essential for health, can contribute to oxidative stress and inflammation when consumed at high levels, particularly from red meat sources.

In contrast, poultry such as chicken and turkey typically contain less saturated fat and lower levels of heme iron, making them a less inflammatory protein option. Swapping red meat for poultry or plant-based proteins several times a week can help reduce inflammation risk.

For those who choose to include red meat in their diet, moderation and portion control are important. The American Heart Association recommends limiting red meat to no more than one to two servings per week and selecting leaner cuts to further minimize inflammatory impact.

8. High-Fructose Corn Syrup

High-fructose corn syrup (HFCS) is a common sweetener in sodas, packaged snacks, and processed foods. Its high concentration of fructose is metabolized differently than glucose, leading to increased fat production in the liver and promoting the release of inflammatory molecules (NIH review). Excessive consumption of HFCS is linked to higher levels of C-reactive protein, a key marker of systemic inflammation, and is associated with a greater risk for obesity, metabolic syndrome, and non-alcoholic fatty liver disease.

Foods and beverages containing HFCS, such as soft drinks, candy, and sweetened cereals, are more likely to cause inflammatory spikes than whole, natural fruits. While fruit also contains fructose, it comes packaged with fiber, vitamins, and antioxidants that slow absorption and protect against inflammation. In contrast, HFCS-laden products deliver large, concentrated doses of sugar without these protective nutrients.

To reduce inflammation risk, it is crucial to read ingredient labels and be aware of products that contain high-fructose corn syrup. The American Heart Association recommends limiting added sugars like HFCS and choosing whole fruits or minimally processed foods to support better metabolic and inflammatory health.

9. Refined Vegetable Oils

Refined vegetable oils, such as soybean, corn, and sunflower oil, are prevalent in processed foods and restaurant cooking. These oils are high in omega-6 polyunsaturated fatty acids, which, when consumed in excess and out of balance with omega-3s, can promote inflammatory processes in the body (NIH review). While omega-6 fatty acids are essential, modern diets often provide far more than needed, contributing to a pro-inflammatory environment, especially when omega-3 intake is low.

Comparing oils, canola oil contains both omega-6 and some omega-3 fatty acids, making it a more balanced option than oils dominated by omega-6s. However, extra virgin olive oil is considered one of the healthiest choices, rich in monounsaturated fats and antioxidants that have been shown to reduce inflammation (Harvard Health).

To support a healthier fatty acid balance, try substituting refined vegetable oils with extra virgin olive oil, avocado oil, or flaxseed oil for dressings and low-heat cooking. Increasing omega-3 intake through fatty fish, walnuts, or chia seeds can also help restore balance and lower inflammation risk.

10. Pastries and Baked Goods

Pastries and commercially baked goods—such as donuts, muffins, cookies, and cakes—often combine high levels of sugar, refined white flour, and unhealthy fats. This trio of ingredients is known to elevate blood sugar rapidly, promote insulin spikes, and trigger inflammatory responses in the body (NIH review). Many of these products also contain artificial trans fats or processed vegetable oils, compounding their negative inflammatory effects.

In contrast, homemade baked goods can be tailored to use whole grain flours, less sugar, and healthier fats like olive oil or avocado oil. These swaps can significantly reduce the impact on blood sugar and lower the risk of inflammation. Using natural sweeteners such as applesauce or mashed bananas adds moisture and nutrients without the inflammatory drawbacks of refined sugar.

Practicing mindful consumption is essential. Enjoying pastries as an occasional treat rather than a daily staple can help reduce inflammation risk. Reading ingredient labels and opting for items with whole ingredients and minimal additives is a smart strategy. The Harvard T.H. Chan School of Public Health offers practical tips for healthier baking at home.

11. Fast Food

Fast food meals are notorious for containing a combination of ingredients that can promote inflammation when consumed frequently. Common features include high levels of refined carbohydrates, saturated and trans fats, processed meats, and excessive sodium. This combination can trigger spikes in blood sugar, raise LDL cholesterol, and elevate inflammatory markers such as C-reactive protein (NIH review). Additionally, fast food is often prepared using refined vegetable oils, further contributing to an imbalance of omega-6 to omega-3 fatty acids and adding to the body’s inflammatory burden.

In contrast, home-cooked meals allow for greater control over ingredients, cooking methods, and portion sizes. By choosing fresh vegetables, lean proteins, whole grains, and healthy fats, it’s possible to create flavorful meals that support lower inflammation and better overall health. Seasoning with herbs and spices rather than excessive salt can also reduce sodium intake.

While fast food may offer convenience, it’s best enjoyed as an occasional indulgence rather than a dietary staple. The Centers for Disease Control and Prevention (CDC) recommends prioritizing home-prepared foods and limiting fast food consumption to help manage inflammation and support long-term wellness.

12. Dairy Products (for Some)

While dairy products such as milk, cheese, and yogurt provide valuable nutrients, they can be problematic for certain individuals. Lactose intolerance occurs when the body lacks the enzyme lactase, leading to difficulty digesting lactose, the sugar found in milk. This can cause bloating, cramps, and gut inflammation. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 68% of the world’s population has some degree of lactose malabsorption.

Additionally, some people may be sensitive or allergic to proteins in dairy, such as casein or whey, which can trigger immune responses and inflammation in the digestive tract. Symptoms can range from mild discomfort to severe allergic reactions. The Food Allergy Research & Education (FARE) organization reports that milk allergy is one of the most common food allergies, especially in young children.

If you experience persistent digestive issues after consuming dairy, it may be wise to consult a healthcare specialist or allergist. They can help diagnose lactose intolerance or dairy protein allergy and recommend suitable dietary adjustments to minimize inflammation and improve quality of life.

13. Gluten-Containing Foods

Gluten is a protein found in wheat, barley, and rye, and for some individuals, it can act as a significant trigger for inflammation. In people with celiac disease, consumption of gluten leads to an autoimmune response that damages the lining of the small intestine and causes chronic inflammation. According to the Celiac Disease Foundation, around 1% of the global population is affected by celiac disease, requiring strict lifelong avoidance of gluten.

Even in those without celiac disease, non-celiac gluten sensitivity can provoke digestive distress, fatigue, joint pain, and low-grade inflammation, although it does not cause the same intestinal damage. Research is ongoing, but a subset of individuals report symptom improvement on a gluten-free diet (NIH review).

For individuals experiencing unexplained gastrointestinal symptoms, headaches, or fatigue, an elimination diet under the guidance of a healthcare provider can help determine if gluten is a culprit. It is crucial to consult a specialist before making significant dietary changes to ensure nutritional adequacy and receive a proper diagnosis for celiac disease or gluten sensitivity.

14. Salty Snacks

Salty snacks such as potato chips, pretzels, and flavored crackers are not only high in sodium but often contain unhealthy fats and refined carbohydrates. Excessive sodium intake has been shown to affect immune cell function, promoting the activity of pro-inflammatory cells and increasing the risk of chronic inflammation (NIH review). High sodium levels are also a leading contributor to elevated blood pressure, further straining blood vessels and promoting inflammatory processes throughout the cardiovascular system.

Comparatively, unsalted nuts provide healthy fats, fiber, and antioxidants without the harmful effects of added salt. They support heart health and deliver anti-inflammatory nutrients such as vitamin E and magnesium. Choosing unsalted or lightly salted versions of snacks is a simple way to reduce sodium intake.

To cut back on salt, try flavoring snacks with herbs, spices, or citrus zest instead of reaching for processed salty foods. The Centers for Disease Control and Prevention (CDC) recommends reading nutrition labels, preparing snacks at home, and gradually reducing salt to help adjust your palate over time. These strategies can help support a healthier immune response and lower inflammation risk.

15. Candy and Sweets

Candy and sugary sweets, including gummies, chocolates, hard candies, and licorice, are notorious for delivering concentrated doses of simple sugars. These sugars are rapidly absorbed by the body, leading to quick spikes in blood glucose and insulin levels—responses that can fuel the production of inflammatory cytokines (NIH review). Repeated surges in blood sugar and insulin, especially when candy is consumed frequently, have been linked to a higher risk of chronic low-grade inflammation and metabolic disorders.

Halloween and other holidays provide real-world examples of the impact of candy consumption. During these events, children and adults often consume large quantities of sweets in a short period, leading to noticeable sugar highs followed by crashes and potential inflammatory effects. While occasional treats are a part of many cultures, habitual indulgence can elevate long-term health risks.

As a healthier swap, try opting for whole fruit, which provides natural sweetness along with fiber, vitamins, and antioxidants that slow sugar absorption and protect against inflammation. The Harvard T.H. Chan School of Public Health recommends limiting added sugar intake and choosing fruit as a satisfying, nutrient-rich alternative to highly processed sweets.

16. Instant Noodles

Instant noodles are a popular convenience food, but their formulation often includes a range of preservatives, flavor enhancers, and excessive sodium. Common additives such as monosodium glutamate (MSG), tertiary-butyl hydroquinone (TBHQ), and artificial flavors are used to extend shelf life and enhance taste. High sodium content, frequently exceeding recommended daily limits in a single serving, can contribute to high blood pressure and promote inflammation in the cardiovascular system (NIH review).

In comparison, homemade noodle dishes allow for healthier ingredient choices and reduced sodium. Using whole grain noodles, fresh vegetables, lean proteins, and herbs ensures a more balanced meal with fewer inflammatory additives. Homemade broths and sauces can be seasoned with natural spices instead of relying on the sodium-laden seasoning packets found in instant varieties.

When choosing packaged noodles, label reading is essential. Look for lower-sodium options and check for preservatives and artificial additives. The American Heart Association recommends prioritizing products with less salt and fewer processed ingredients to support heart and overall health. Simple swaps and mindful choices can greatly reduce dietary inflammation from instant meals.

17. Energy Drinks

Energy drinks are marketed for their ability to boost alertness and physical performance, but their high sugar and caffeine content can have inflammatory effects on the body. The large amounts of added sugar in many energy drinks cause rapid blood sugar spikes, which can lead to increased production of inflammatory cytokines and oxidative stress (NIH review). Excessive caffeine intake has also been linked to heightened stress hormone levels, further fueling systemic inflammation and potentially affecting heart health.

When compared to coffee, which contains caffeine but little to no sugar and is rich in beneficial antioxidants, energy drinks generally pose a higher risk of inflammation, especially if consumed in large quantities or by individuals sensitive to caffeine. Coffee, when enjoyed in moderation, may even have anti-inflammatory properties (Harvard Health).

To minimize inflammation risk, it’s advisable to limit or avoid energy drinks, particularly those with high sugar content. Instead, opt for plain coffee, herbal tea, or naturally flavored water as energizing alternatives. Always check labels for sugar and caffeine levels, and be mindful of total daily intake to support better long-term health.

18. Flavored Yogurts

Flavored yogurts are often marketed as healthy snacks, but many contain high levels of added sugar that can counteract their potential benefits. Research shows that some flavored yogurts can contain as much as 20 grams of sugar per serving, driving rapid blood sugar spikes and increasing the risk of inflammation (NIH review). In contrast, plain yogurt—especially unsweetened Greek yogurt—contains little to no added sugar and retains beneficial probiotics that support gut health and may help modulate inflammation.

A case study published by the BMJ evaluated over 900 yogurt products in UK supermarkets and found that the vast majority of children’s and flavored yogurts far exceeded the recommended daily sugar intake for children in a single serving. This underscores the importance of scrutinizing nutrition labels and ingredient lists, as many products marketed as “low-fat” or “healthy” may still be loaded with sugar.

For a healthier alternative, choose plain yogurt and add your own fresh fruit or a sprinkle of cinnamon for sweetness. This approach provides more control over sugar intake and maximizes the anti-inflammatory potential of yogurt’s live cultures and nutrients.

19. Barbecue and Grilled Meats

Barbecuing and grilling meats, especially at high temperatures, often leads to the formation of potentially inflammatory compounds such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These substances are produced when the fat and juices from meat drip onto an open flame, causing smoke and charring that can adhere to the food. Studies have shown that HCAs and PAHs can trigger inflammatory pathways in the body and are associated with an increased risk of certain cancers (National Cancer Institute).

Oven-baked or slow-cooked meats, in contrast, are less likely to develop these harmful compounds because they are cooked at lower, more controlled temperatures. Baking, steaming, or poaching meats can significantly reduce exposure to HCAs and PAHs, supporting a lower-inflammatory diet.

For those who enjoy grilling, safety tips can help reduce risks: marinate meats beforehand to lower HCA formation, avoid direct exposure to open flames, and trim excess fat to minimize drippings. Flipping meat frequently and removing charred portions before eating are also recommended by the American Cancer Society for safer, healthier grilling.

20. Flavored Coffee Creamers

Flavored coffee creamers are popular for adding sweetness and richness to coffee, but many contain ingredients that can promote inflammation. These products often include artificial trans fats (partially hydrogenated oils) and high amounts of added sugars. Trans fats are known to disrupt cell membrane function and activate inflammatory pathways, while added sugars can drive rapid blood sugar spikes and increase the body’s inflammatory response (NIH review).

In contrast, traditional milk or unsweetened plant-based milks (such as almond, oat, or soy) provide creaminess without the harmful fats and excess sugar found in many flavored creamers. These simpler options are less likely to contribute to inflammation and often contain beneficial nutrients such as calcium and vitamin D.

For a healthier cup of coffee, opt for a splash of plain milk or a naturally flavored, unsweetened plant-based alternative. Another option is to add a sprinkle of cinnamon or a drop of pure vanilla extract for flavor without extra sugar or unhealthy fats. The American Heart Association recommends reading ingredient lists carefully and choosing products with minimal added sugars and no partially hydrogenated oils to minimize inflammation risk.

21. Sweet Breakfast Cereals

Many popular breakfast cereals are made from refined grains and loaded with added sugars, creating a combination that can rapidly elevate blood glucose and insulin levels. This swift metabolic response has been associated with increased production of inflammatory markers, raising the risk for chronic inflammation and related health conditions (NIH review). Despite being marketed as healthy or fortified with vitamins, sweetened cereals often lack fiber and offer little nutritional value beyond empty calories.

In contrast, oatmeal—especially when made with whole rolled oats or steel-cut oats—provides complex carbohydrates, soluble fiber, and a slower release of energy, all of which help maintain stable blood sugar levels and support lower inflammation. Oatmeal can also be customized with fruit, nuts, and spices for added nutrients and flavor without excessive sugar.

For a healthier breakfast, the Harvard T.H. Chan School of Public Health recommends choosing cereals with whole grains as the first ingredient, aiming for less than 6 grams of sugar per serving, and adding your own natural toppings. Preparing overnight oats or homemade granola are also smart ways to start the day with anti-inflammatory benefits.

22. Crackers and Savory Biscuits

Many crackers and savory biscuits are made primarily with refined white flour, salt, and sometimes added fats, creating a combination that can contribute to inflammation. Refined flour causes rapid increases in blood sugar, which may stimulate inflammatory pathways, while high salt content can further affect immune cell activity and raise blood pressure (NIH review). Commercially produced crackers often also contain preservatives and artificial flavorings, adding to their inflammatory profile.

Whole grain crackers, on the other hand, provide more fiber, vitamins, and minerals, which help slow the absorption of carbohydrates and support a healthier gut. Fiber-rich snacks have been shown to reduce inflammation by promoting beneficial gut bacteria and stabilizing blood sugar (Harvard T.H. Chan School of Public Health).

For healthier snacking, swap out traditional crackers for whole grain or seed-based varieties, and pair them with hummus, avocado, or fresh vegetables for added nutrients and flavor. Making your own crackers at home using whole grains, seeds, and herbs allows for greater control over ingredients and helps minimize inflammation-promoting additives and excess salt.

23. Pizza

Pizza is a beloved comfort food, but traditional versions often combine several ingredients known to promote inflammation. Processed cheeses are high in saturated fats and sodium, while popular toppings like pepperoni, sausage, and other processed meats add nitrates, additional sodium, and advanced glycation end products (AGEs), all linked to increased inflammatory responses (NIH review). The classic white pizza dough, made from refined flour, can cause rapid blood sugar spikes, compounding the inflammatory potential of the meal.

In contrast, pizzas loaded with a variety of fresh vegetables and made on a whole grain or cauliflower crust offer more fiber, antioxidants, and vitamins, which help to counteract inflammation. Choosing fresh mozzarella or a moderate amount of cheese, along with lean proteins like grilled chicken, can further reduce the inflammatory load.

When ordering pizza, opt for extra vegetable toppings, thin whole grain crusts, and limit processed meat choices. Many pizzerias offer customization options, making it easier to create a more nutrient-dense, anti-inflammatory meal. The American Heart Association provides tips for making pizza night healthier, such as controlling portion sizes and balancing with a side salad.

24. Ice Cream

Ice cream is a classic dessert enjoyed especially during warmer months, but its high sugar and saturated fat content can contribute to systemic inflammation. Many commercial ice creams contain significant amounts of added sugar—sometimes over 20 grams per serving—which can cause rapid spikes in blood glucose and insulin levels, increasing inflammatory markers in the body (NIH review). Additionally, the saturated fats from cream and whole milk further elevate the risk of inflammation, particularly when consumed frequently or in large portions.

Summer is a season when ice cream consumption typically increases, with treats like cones and sundaes becoming regular indulgences. While enjoying these foods occasionally is unlikely to cause harm, habitual overconsumption may raise the risk of chronic inflammation and metabolic disorders.

To reduce potential inflammatory effects, practice portion control by choosing smaller servings or sharing desserts. Consider alternatives such as frozen yogurt, sorbet, or homemade banana “nice cream,” which often have lower sugar and fat content. The Harvard T.H. Chan School of Public Health suggests savoring sweets mindfully and balancing treats with nutrient-rich foods to support overall health.

25. Canned Soup

Canned soups are a convenient meal option, but many varieties are laden with sodium and preservatives that can contribute to inflammation. A single serving often contains more than 700 milligrams of sodium, and some cans have multiple servings, quickly exceeding daily recommended limits. High sodium intake is associated with elevated blood pressure and activation of inflammatory pathways within the cardiovascular system (NIH review). Additionally, canned soups may contain additives such as monosodium glutamate (MSG) and other preservatives, which can trigger adverse reactions in sensitive individuals.

Homemade soups offer the advantage of controlling sodium levels and using fresh, whole ingredients. By preparing soup at home, you can include anti-inflammatory foods like leafy greens, beans, lean proteins, and a variety of herbs and spices for flavor without excess salt or chemicals. Homemade options also allow for creative customization to suit dietary needs.

When buying canned soup, read labels carefully. Look for options labeled “low sodium” or “reduced sodium,” and check ingredient lists for preservatives or artificial additives. The American Heart Association recommends aiming for less than 2,300 mg of sodium per day to help reduce inflammation and support heart health.

26. Flavored Rice Mixes

Flavored rice mixes, such as packaged pilaf or seasoned rice blends, are designed for convenience but often contain high levels of sodium, artificial flavors, preservatives, and other additives. These ingredients can contribute to increased blood pressure and inflammation within the body, especially when consumed frequently (NIH review). Many products also include monosodium glutamate (MSG) and colorings that may cause sensitivities or adverse reactions in some individuals.

In comparison, plain rice—especially brown or wild varieties—provides a wholesome base with fiber, vitamins, and minerals and contains none of the inflammatory additives found in many prepackaged versions. Cooking rice from scratch also allows for greater control over sodium and nutrient content.

For healthier and more flavorful rice dishes, consider seasoning plain rice with fresh herbs such as cilantro, parsley, or basil, as well as spices like turmeric, cumin, or paprika. Adding vegetables or a squeeze of citrus can enhance taste without increasing sodium or inflammatory additives. The Harvard T.H. Chan School of Public Health recommends using herbs and spices to create vibrant, nutritious rice meals while minimizing processed ingredients and excess salt.

27. Granola Bars

Granola bars are often marketed as a healthy snack, but many commercially available varieties contain high levels of added sugars, syrups, and unhealthy fats. These ingredients are used to bind the bars and enhance flavor, but they can also cause rapid blood sugar spikes and contribute to systemic inflammation (NIH review). Some bars also include artificial preservatives and flavorings, which add to their inflammatory potential.

In contrast, homemade granola bars allow for greater control over ingredients. By using whole rolled oats, nuts, seeds, and dried fruit, you can create bars that offer fiber, healthy fats, and antioxidants without excess sugar or processed oils. Natural binders like mashed bananas or a small amount of honey can provide sweetness and texture while reducing the inflammatory load.

When choosing or making granola bars, aim for those with minimal added sugar (less than 6 grams per serving) and healthy fat sources like nuts or seeds rather than palm oil. The Harvard T.H. Chan School of Public Health suggests pairing a small homemade bar with fresh fruit or yogurt for a more balanced, anti-inflammatory snack that sustains energy and supports overall health.

28. Packaged Muffins

Packaged muffins, frequently found in grocery stores and coffee shops, are typically made with refined white flour and high amounts of added sugar. This combination leads to rapid spikes in blood sugar and insulin, fueling inflammatory responses in the body (NIH review). Many commercial muffins are also large in size and contain unhealthy fats or preservatives, further increasing their potential to promote inflammation and contribute to metabolic disorders.

Homemade muffins, on the other hand, can be crafted with whole grain flours, natural sweeteners, and healthy oils like olive or avocado oil. Adding ingredients such as nuts, seeds, grated vegetables, or fruit not only boosts nutrient content but also provides fiber and antioxidants that help lower inflammation. Portion control is easier to manage as well, allowing for more mindful consumption.

The Harvard T.H. Chan School of Public Health recommends enjoying baked goods like muffins in moderation and making healthier swaps whenever possible. When purchasing packaged muffins, check ingredient lists for whole grains and minimal added sugars, and consider making smaller homemade batches as a more nutritious alternative.

29. Flavored Nut Butters

Flavored nut butters, such as chocolate hazelnut spreads or honey-roasted peanut and almond butters, often contain significant amounts of added sugars and processed oils. These additives can contribute to inflammation by promoting rapid blood sugar spikes and increasing intake of unhealthy fats (NIH review). Some flavored nut butters may also include artificial flavors, emulsifiers, and preservatives, further increasing their inflammatory potential.

In contrast, plain nut butters made solely from nuts (and perhaps a pinch of salt) offer healthy monounsaturated and polyunsaturated fats, protein, fiber, and micronutrients like magnesium and vitamin E. These nutrients support heart health and help reduce inflammation when consumed in moderation. Natural nut butters are less likely to contain unhealthy trans fats or hidden sugars.

When choosing nut butters, always read ingredient labels carefully. The Harvard T.H. Chan School of Public Health recommends selecting products with just nuts and salt, avoiding those with added sugars or hydrogenated oils. For extra flavor, consider stirring in your own cinnamon, vanilla, or a touch of unsweetened cocoa powder at home to keep your spread nutritious and anti-inflammatory.

30. Sweetened Nut Milks

Sweetened nut milks, such as almond, cashew, or oat milk, are popular dairy alternatives, but many commercial varieties contain added sugars to enhance flavor. These sugars can lead to rapid rises in blood glucose and insulin, triggering inflammatory responses in the body (NIH review). Regular consumption of sweetened beverages, even those perceived as healthy, can contribute to chronic low-grade inflammation and increase the risk for metabolic conditions such as obesity and type 2 diabetes.

Unsweetened nut milks, on the other hand, provide a lower-calorie option free from added sugars and are less likely to promote inflammation. They can still offer nutrients like vitamin E and calcium (if fortified), making them a healthier choice for those seeking milk alternatives. Some unsweetened versions may also be organic or free from artificial thickeners and preservatives.

When shopping for nut milks, it’s important to read ingredient lists and nutrition labels carefully. The Harvard T.H. Chan School of Public Health recommends choosing unsweetened varieties and being mindful of added flavors or gums. For added flavor at home, blend nut milk with fresh fruit or a dash of cinnamon for a naturally sweet, anti-inflammatory beverage.

31. Sports Drinks

Sports drinks are widely advertised for hydration and electrolyte replacement, but many contain high levels of added sugars and artificial colorants. A single bottle may contain as much as 20-30 grams of sugar, which can lead to rapid increases in blood glucose and insulin, promoting inflammation in the body (NIH review). Additionally, artificial food dyes, such as Red 40 and Yellow 5, have been linked in some studies to inflammatory reactions and behavioral changes, particularly in sensitive individuals (NIH article).

In most situations, plain water is the best choice for hydration, as it contains no sugar or additives and effectively replenishes fluids lost through sweat or daily activities. For those who exercise intensely or in hot conditions, water combined with a balanced diet is usually sufficient to restore electrolyte levels without the added inflammatory burden of sugar and dyes.

Alternatives to sugar-laden sports drinks include naturally flavored water, coconut water (in moderation), or homemade electrolyte solutions using water, a pinch of salt, and a splash of citrus. The Harvard T.H. Chan School of Public Health recommends limiting sugary beverages and focusing on water as the primary hydration source for most people.

32. Restaurant Fried Appetizers

Restaurant fried appetizers, such as onion rings, mozzarella sticks, and fried calamari, are often deep-fried in oils high in omega-6 fatty acids and coated with refined flour-based breading. Deep-frying at high temperatures promotes the formation of advanced glycation end products (AGEs) and trans fats, both of which are linked to increased inflammation and oxidative stress in the body (NIH review). The breading adds refined carbohydrates that can rapidly elevate blood sugar, compounding inflammatory effects.

Onion rings, a classic example, are double-battered, fried in industrial oils, and often served with high-sugar sauces. This combination delivers a significant load of unhealthy fats, sodium, and simple carbs—all factors that promote an inflammatory response, especially when consumed regularly.

For a healthier dining experience, opt for grilled, roasted, or steamed appetizers such as grilled shrimp, vegetable kebabs, or edamame. These alternatives are lower in unhealthy fats and carbs while providing beneficial nutrients. The American Heart Association suggests reviewing menus in advance and choosing appetizers that are baked or grilled, helping to reduce exposure to inflammation-promoting ingredients.

33. Pre-Made Salad Dressings

Pre-made salad dressings, especially those that are creamy or labeled as “light,” often contain a combination of added sugars, excess salt, artificial flavors, and emulsifiers designed to improve texture and shelf life. These ingredients can contribute to inflammation by causing blood sugar spikes, raising sodium intake, and introducing potentially inflammatory additives like xanthan gum or carrageenan (NIH review). Some bottled dressings may also include unhealthy oils high in omega-6 fatty acids, further skewing the body’s fatty acid balance toward a pro-inflammatory state.

In contrast, a homemade vinaigrette made with extra virgin olive oil, vinegar or lemon juice, and herbs offers anti-inflammatory benefits and allows full control over ingredients. Olive oil is rich in monounsaturated fats and polyphenols, which have been shown to reduce inflammation (Harvard Health).

For easy, healthy salad dressings, mix three parts olive oil with one part vinegar or lemon juice, then add fresh or dried herbs, garlic, and a dash of pepper. The Harvard T.H. Chan School of Public Health provides simple recipes and encourages experimenting with flavors to keep salads nutritious and delicious without the inflammatory drawbacks of commercial dressings.

34. Meat Jerky

Meat jerky, including beef, turkey, and pork varieties, is a convenient high-protein snack, especially popular among hikers and those seeking portable nutrition. However, most commercial jerky products are heavily processed and contain high levels of sodium and preservatives such as sodium nitrite, which are added to prolong shelf life and enhance flavor. Excess sodium intake is linked to elevated blood pressure and the activation of inflammatory pathways in the body (NIH review).

Additionally, some jerkies include added sugars and artificial flavorings, further increasing their inflammatory potential. The combination of preservatives and high salt content, especially when consumed regularly or in large quantities, can contribute to chronic inflammation and increased cardiovascular risk.

For example, while jerky is a favorite snack for hiking due to its durability and portability, it’s important to balance convenience with health considerations. When choosing jerky, opt for lower-sodium and preservative-free options whenever possible. The American Heart Association recommends keeping sodium intake under 2,300 mg per day and checking labels for added sugars and artificial ingredients to help minimize inflammation risk and support overall wellness.

35. Fruit Snacks and Gummies

Fruit snacks and gummies, often marketed toward children, are typically made with high amounts of added sugars and artificial colorings. These products may appear healthy due to their fruit-inspired branding, but they usually contain little to no real fruit and are essentially candy in disguise. The rapid blood sugar spikes caused by concentrated sugars can trigger inflammatory responses, while artificial dyes such as Red 40 and Yellow 5 have been linked to potential inflammatory and behavioral effects in sensitive individuals (NIH article).

In contrast, real fruit provides natural sweetness along with dietary fiber, vitamins, antioxidants, and phytonutrients that help reduce inflammation and support overall health. Whole fruits like berries, apple slices, or orange segments are more satisfying and deliver a broader range of nutrients than processed fruit-flavored snacks.

For healthier swaps, offer children and adults fresh or dried fruit with no added sugar, or make homemade fruit leather using pureed fruit and a dehydrator or oven. The Harvard T.H. Chan School of Public Health recommends eating a variety of whole fruits daily and minimizing processed fruit snacks to reduce inflammation and ensure optimal nutrition.

36. Commercially Baked Pies

Commercially baked pies, whether fruit-filled or creamy, are often loaded with processed fats such as hydrogenated oils and margarine, as well as high amounts of added sugars. These ingredients not only increase calorie content but also contribute to systemic inflammation by raising blood sugar and introducing trans fats, which are particularly harmful for cardiovascular and metabolic health (NIH review). Preservatives and artificial flavors are also commonly added to extend shelf life and enhance taste, further increasing their inflammatory potential.

Homemade pies allow for greater control over the ingredients, making it possible to use whole grain crusts, natural sweeteners, and healthy fats like butter or coconut oil in moderation. Fresh fruit fillings provide antioxidants and fiber, which can help counteract some of the inflammatory effects of sugar and fat. You can also adjust serving sizes and sweetness to suit personal health needs.

For mindful indulgence, savor small portions of pie on special occasions and pair them with a serving of fresh fruit or yogurt for added nutrition. The Harvard T.H. Chan School of Public Health suggests limiting processed desserts and enjoying homemade treats in moderation for better inflammatory balance and overall health.

37. Milkshakes

Milkshakes, especially those from fast food chains, are typically made with a combination of ice cream, whole milk, and flavored syrups, resulting in exceptionally high sugar and saturated fat content. A single large milkshake can contain upwards of 50 grams of sugar and significant amounts of saturated fat, both of which have been linked to increased inflammation and a higher risk of metabolic diseases (NIH review). The combination of rapidly absorbed sugars and unhealthy fats can cause blood sugar spikes and stimulate the release of inflammatory cytokines in the body.

Fast food milkshakes often include additional artificial flavors, stabilizers, and colorings, further compounding their inflammatory potential. Regular consumption of such high-calorie, low-nutrient beverages can contribute to weight gain, insulin resistance, and other chronic health issues.

For a healthier alternative, try homemade smoothies using unsweetened nut milk, fresh or frozen fruit, leafy greens, and a small amount of seeds or nut butter for creaminess and nutrients. The Harvard T.H. Chan School of Public Health recommends smoothies made with whole foods and no added sugars as a way to enjoy a creamy, satisfying drink while supporting lower inflammation and better health.

38. Flavored Instant Oatmeal

Flavored instant oatmeal packets are a convenient breakfast option, but many varieties contain high levels of added sugars and artificial flavors. These added sugars can quickly elevate blood glucose and insulin, fueling inflammation and increasing the risk for metabolic diseases (NIH review). Artificial flavors, sweeteners, and preservatives commonly found in these products can also contribute to inflammatory responses, especially in sensitive individuals.

In contrast, plain rolled or steel-cut oats provide a wholesome, fiber-rich base that supports stable blood sugar levels and gut health. They are naturally low in sugar and free from artificial ingredients, making them a superior choice for those concerned about inflammation. Oats contain beta-glucan, a type of soluble fiber shown to have anti-inflammatory and cholesterol-lowering benefits.

To enjoy a flavorful and nutritious bowl of oatmeal without the inflammatory drawbacks, customize plain oats at home. Add fresh or dried fruit, a spoonful of nut butter, cinnamon, or a sprinkle of seeds for natural sweetness and texture. The Harvard T.H. Chan School of Public Health recommends using plain oats as a base and personalizing with healthy toppings for a balanced, anti-inflammatory start to your day.

39. Syrups and Pancake Toppings

Many commercial pancake syrups and dessert toppings are made primarily with high-fructose corn syrup (HFCS) and artificial flavors. HFCS is metabolized in the liver and has been linked to increased fat production, oxidative stress, and the release of inflammatory markers in the body (NIH review). Consuming these syrups regularly can contribute to systemic inflammation, insulin resistance, and greater risk for metabolic diseases. Artificial colors and flavors further add to the inflammatory potential of these products.

In contrast, pure maple syrup is a more natural alternative, containing small amounts of minerals and antioxidants. While still a source of sugar, it lacks the artificial ingredients and HFCS found in many commercial toppings. However, it is important to remember that even pure maple syrup should be used sparingly, as excessive sugar intake of any kind can fuel inflammation.

For a healthier breakfast, drizzle a modest amount of pure maple syrup or top pancakes with fresh fruit, nut butter, or a dollop of plain yogurt. The Harvard T.H. Chan School of Public Health recommends limiting all added sugars and focusing on nutrient-dense toppings to reduce inflammation and improve overall wellness.

40. Canned Fruit in Syrup

Canned fruit packed in syrup is a convenient way to enjoy fruit year-round, but these products often contain significant amounts of added sugars. The syrup, especially “heavy syrup,” is essentially sugar water, which can lead to rapid spikes in blood glucose and increase inflammatory markers in the body (NIH review). Regular consumption of high-sugar canned fruit may contribute to obesity, insulin resistance, and other inflammation-related health issues.

Fresh fruit, by contrast, contains only natural sugars along with fiber, vitamins, and antioxidants that help slow sugar absorption and support anti-inflammatory processes. Even canned fruit packed in 100% juice is a better option, as it has less added sugar and retains more of the fruit’s nutritional benefits.

If canned fruit in syrup is the only available choice, draining and rinsing the fruit under water can help remove some of the excess sugar. The Harvard T.H. Chan School of Public Health recommends choosing fresh or frozen fruit whenever possible and checking labels for added sugars to minimize inflammation and maximize health benefits.

41. Deli Meats

Deli meats, including ham, turkey, salami, and bologna, are a staple in many sandwiches but often contain high levels of sodium and preservatives such as nitrates and nitrites. These additives are used to enhance shelf life and flavor, yet they have been linked to increased inflammation, oxidative stress, and a higher risk of chronic diseases (NIH review). The sodium content in deli meats can quickly exceed daily recommended limits, contributing to elevated blood pressure and inflammation.

In contrast, rotisserie chicken or freshly cooked meats provide protein without the excess sodium and preservatives found in most deli slices. By preparing your own meat, you can control seasoning and avoid potentially inflammatory additives.

For a healthier sandwich, use sliced rotisserie chicken, grilled turkey, or leftover roasted meat as the filling. Pair with whole grain bread, leafy greens, and fresh vegetables to boost fiber and nutrient intake while minimizing inflammation. The American Heart Association recommends limiting processed meats and focusing on freshly prepared proteins to support overall health and reduce inflammatory risk in your daily meals.

42. Frozen Meals

Frozen meals, including TV dinners and microwaveable entrees, are prized for their convenience but often come with a nutritional downside. Many of these meals are high in sodium, added sugars, and preservatives such as monosodium glutamate (MSG) and artificial stabilizers. Excessive sodium intake is particularly concerning, as it can raise blood pressure and promote inflammatory activity in the body (NIH review). Additionally, processed additives and low-fiber content in many frozen options further increase their inflammatory potential.

Home-cooked meals, on the other hand, allow for greater control over ingredients, portion sizes, and seasoning. Preparing meals from scratch means you can use fresh vegetables, whole grains, lean proteins, and healthy fats, all of which are linked to reduced inflammation and better overall health.

When shopping for frozen meals, look for products labeled “low sodium,” “no added sugar,” or “preservative-free.” Check the nutrition label for sodium content—ideally less than 600 mg per serving—and aim for meals with whole food ingredients and at least 3-5 grams of fiber. The Harvard T.H. Chan School of Public Health suggests balancing convenience with nutrition by supplementing frozen meals with fresh vegetables or a side salad whenever possible.

43. Flavored Potato Chips

Flavored potato chips are a popular snack, but they often contain excessive sodium and artificial flavor enhancers such as monosodium glutamate (MSG), artificial cheese powders, and colorings. High sodium intake can promote water retention, elevated blood pressure, and the activation of inflammatory pathways in the body (NIH review). Artificial flavors and preservatives further increase the risk of adverse inflammatory and metabolic effects, particularly with frequent consumption.

Baked chips or plain potato chips made with minimal ingredients—just potatoes, a small amount of oil, and a pinch of salt—can be a better choice, as they tend to contain less fat and fewer additives. However, even baked chips should be enjoyed in moderation, as they are still a source of refined carbohydrates and can be easy to overeat.

To reduce inflammatory risk, practice portion control by serving chips in a small bowl and pairing them with nutrient-dense foods such as fresh salsa or guacamole. The Harvard T.H. Chan School of Public Health recommends choosing snacks with simple, whole ingredients and being mindful of serving sizes to help limit sodium and additive intake and support better health.

44. White Rice

White rice is a staple in many cuisines, but its high glycemic index means it is rapidly digested and absorbed, causing quick spikes in blood sugar and insulin levels. These fluctuations can trigger the release of inflammatory cytokines and, over time, may contribute to chronic inflammation and increased risk for conditions such as type 2 diabetes and heart disease (NIH review). White rice is processed to remove the bran and germ, stripping away most of its fiber, vitamins, and minerals.

Brown rice, in contrast, retains its bran and germ, providing more fiber, antioxidants, and nutrients that help slow carbohydrate absorption and reduce inflammatory responses. The fiber in brown rice also supports gut health and helps maintain stable blood sugar levels, making it a better choice for those seeking to manage inflammation.

When including rice in your diet, consider serving sizes and frequency. The Harvard T.H. Chan School of Public Health recommends choosing brown or wild rice over white rice whenever possible and keeping portions moderate—about half a cup cooked per serving—to help control blood sugar and reduce inflammation risk.

45. Flavored Popcorn

Flavored microwave popcorn, particularly varieties labeled “buttery” or “cheese-flavored,” often contains artificial butter flavorings, excess salt, and added fats. Some artificial butter flavorings, such as diacetyl, have been associated with respiratory issues in factory workers and may cause inflammation when inhaled or ingested (NIH review). High sodium content and processed oils used in these products can also promote elevated blood pressure and stimulate inflammatory pathways in the body.

Air-popped popcorn, on the other hand, is a whole grain snack that provides fiber and antioxidants without the need for added fats or artificial flavors. When prepared with minimal salt and healthy seasonings, air-popped popcorn can be a satisfying, anti-inflammatory snack option.

For healthier popcorn, use an air popper or stovetop method with a small amount of olive or avocado oil. Enhance flavor naturally by adding spices like paprika, nutritional yeast, black pepper, or a sprinkle of cinnamon. The Harvard T.H. Chan School of Public Health recommends limiting commercial flavored popcorn and experimenting with homemade seasonings to create a nutritious, inflammation-friendly snack.

46. Bottled Smoothies

Bottled smoothies are often marketed as convenient, healthy beverages, but many contain significant amounts of added sugars, fruit juice concentrates, and even syrups. These added sugars can drive up the calorie content and cause rapid blood sugar spikes, fueling inflammation and increasing the risk for metabolic diseases (NIH review). Additionally, some bottled smoothies may use minimal whole fruit and rely instead on concentrates or purees, which lack the fiber and nutrients of fresh produce.

Homemade smoothies offer far more control over ingredients, allowing you to use whole fruits and vegetables, plain yogurt, unsweetened nut milks, and seeds to boost fiber, antioxidants, and anti-inflammatory compounds. By avoiding added sugars and processed concentrates, homemade versions support stable blood sugar levels and better overall health.

For optimal nutrition, blend a base of leafy greens or frozen vegetables with low-sugar fruits like berries, a source of healthy fat (such as avocado or flaxseed), and a protein source like Greek yogurt or nut butter. The Harvard T.H. Chan School of Public Health recommends choosing whole foods for smoothies and being mindful of portion sizes to minimize inflammation and energy overload.

47. Condensed Milk

Condensed milk is made by removing much of the water from cow’s milk and adding large quantities of sugar to create a thick, sweet product. The result is a highly concentrated source of added sugars, with just two tablespoons containing over 20 grams of sugar. Consuming foods high in added sugars, such as condensed milk, can rapidly increase blood glucose and insulin levels, fueling inflammation and raising the risk for metabolic disorders (NIH review).

Condensed milk is frequently used in dessert recipes like flan, tres leches cake, and fudge, all of which can contribute to excessive sugar intake if eaten regularly. The high sugar content, combined with the creamy texture, makes it easy to consume large amounts without realizing the potential inflammatory effects.

To reduce inflammation risk, use condensed milk sparingly and reserve it for special occasions or small dessert portions. Consider lighter alternatives in recipes, such as evaporated milk with a touch of natural sweetener. The Harvard T.H. Chan School of Public Health advises minimizing added sugars across the diet and being mindful of hidden sources like condensed milk to support long-term health.

48. Chocolate Spreads

Chocolate spreads, such as popular hazelnut or chocolate-flavored spreads, are a common choice for toast, pancakes, and desserts. These products often contain high amounts of added sugars and saturated fats, frequently sourced from palm oil. A typical serving can deliver over 20 grams of sugar and several grams of unhealthy fat, both of which are linked to increased inflammation and a higher risk of metabolic syndrome (NIH review). The combination of sugar and processed fat can spike blood glucose and promote inflammatory processes in the body, especially when eaten regularly.

In contrast, plain nut butters made from peanuts, almonds, or other nuts provide healthy fats, protein, and micronutrients with little or no added sugar. Nut butters support satiety and offer anti-inflammatory benefits when consumed in moderation, especially if free from hydrogenated oils and artificial additives.

For a healthier spread, limit chocolate spreads to occasional treats and choose versions with lower sugar and no hydrogenated oils when possible. The Harvard T.H. Chan School of Public Health suggests using plain nut butter or making your own chocolate nut spread at home with cocoa powder and minimal sweetener, helping control both sugar and fat content.

49. Sweetened Canned Beans

Sweetened canned beans, such as baked beans and some barbecue-style varieties, are often prepared with added sugars and syrups to enhance flavor. A single serving can contain several grams of added sugar, which can cause blood glucose spikes and contribute to systemic inflammation when consumed regularly (NIH review). In addition to sugar, these products may contain other additives and preservatives that further increase their inflammatory potential.

Plain canned beans—such as black beans, kidney beans, or chickpeas—offer a much healthier alternative. They are high in fiber, plant-based protein, and micronutrients, all of which support lower inflammation and improved gut health. Legumes are naturally low in fat and sugar, making them an excellent base for a variety of savory dishes.

If sweetened canned beans are the only option, rinsing and draining the beans under water can help reduce excess sugar and sodium. The Harvard T.H. Chan School of Public Health recommends choosing plain beans whenever possible and adding your own herbs and spices for flavor, supporting a more anti-inflammatory and nutrient-rich diet.

50. Restaurant Sauces and Gravies

Restaurant sauces and gravies, from creamy Alfredo to tangy barbecue sauce, often contain hidden sources of added sugars, unhealthy fats, and preservatives. These ingredients are used to enhance flavor, texture, and shelf life, but they can promote inflammation when consumed regularly. Many sauces are thickened with refined flour or cornstarch and enriched with processed oils and artificial flavors. Added sugars—commonly found in ketchup, sweet and sour sauce, and dressings—raise blood sugar levels, while trans fats and high sodium content can further contribute to inflammatory processes (NIH review).

In contrast, homemade sauces and gravies can be prepared using fresh ingredients, healthy oils, herbs, and spices, allowing for greater control over sugar, fat, and salt content. For example, a simple tomato sauce made with olive oil, garlic, and fresh basil contains antioxidants and healthy fats without the inflammatory risks of many commercial options.

When dining out, ask for sauces and gravies on the side so you can control how much you use, and inquire about ingredient lists when possible. The American Heart Association recommends choosing grilled or steamed dishes and limiting rich sauces to reduce your intake of hidden inflammatory ingredients and better support your long-term health.

Conclusion

Understanding which foods may trigger inflammation is crucial for maintaining long-term health and preventing chronic conditions. By making proactive dietary choices—such as opting for whole, minimally processed foods and limiting those high in added sugars, unhealthy fats, and preservatives—you can help reduce your body’s inflammatory burden. Regular health screenings and consultations with your healthcare provider are important, especially if you have risk factors for inflammation-related diseases such as heart disease or diabetes. Staying informed and vigilant empowers you to make beneficial changes and supports overall wellness. For more on inflammation and health, visit resources like the CDC and Harvard T.H. Chan School of Public Health.

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