5 Everyday Foods That Cause Inflammation, According to Health Experts

Chronic inflammation is a serious health concern, and what you eat can either make it better or worse. While no single food is inherently “bad,” some everyday items can contribute to inflammation, disrupt gut health, and throw your body out of balance. We consulted with naturopath and author Yohan Mannone and other health experts to identify five of the most common culprits.

1. Modern Wheat and Gluten

Gluten, a protein found in wheat, barley, and rye, has changed dramatically due to intensive crossbreeding. Modern wheat is now harder for humans to digest, and when improperly broken down, it can cause gut issues and inflammation. It can even lead to “leaky gut” by loosening intestinal tight junctions.

Expert Tip: You don’t have to eliminate gluten entirely. Instead, opt for more digestible ancient grains like einkorn and sourdough, where the fermentation process makes gluten easier to break down.

2. Low-Quality Dairy Products

Many people struggle to process lactose, a sugar in dairy, which can lead to inflammation and digestive issues. Beyond lactose, some forms of casein (the main protein in dairy) can also trigger inflammatory responses. The quality of the milk is also crucial. Milk from grass-fed cows is richer in anti-inflammatory omega-3s, while industrially farmed milk from grain-fed cows is high in inflammatory omega-6s.

Expert Tip: Choose organic dairy from grass-fed goats or sheep, or opt for fermented products like yogurt and cheese, which contain beneficial bacteria. You can also use raw butter or ghee, which are free from both lactose and casein.

3. Processed and Red Meats

Salami, bacon, and sausages are often high in saturated fats and additives that can activate inflammatory pathways in the body. The nitrates and nitrites used to preserve processed meats can also cause oxidative stress.

Expert Tip: While moderation is key, you don’t have to give up red meat entirely. Opt for high-quality, lean cuts and consider swapping red and processed meats for chicken, fish, or plant-based proteins.

4. Refined Sugars and Sweets

Refined sugars cause rapid spikes and crashes in blood glucose, leading to insulin resistance and low-grade chronic inflammation. They also feed harmful gut bacteria and disrupt hormone balance.

Expert Tip: Avoid processed foods, sugary drinks, and pastries. Instead, opt for natural sugars from whole fruits, which contain fiber that helps slow absorption. Be sure to check labels for hidden sugars, which often end in “-ose” or are listed as syrups.

5. Fried Foods

Fried foods are often cooked in refined oils at high temperatures, which creates harmful compounds like trans fats and oxidized oils. Regular consumption can cause inflammation and oxidative stress, and may even disrupt hormone balance.

Expert Tip: When frying at home, use high-quality oils like olive or avocado. For a healthier lifestyle, experts recommend following a Mediterranean diet filled with whole, unprocessed foods.