Foods that cause inflammation: What to limit for a healthier body

Whether it's in relation to diet advice or a skincare routine, we've all heard the term 'inflammation.' It tends to be thrown around as a catch-all label for whenever our body reacts negatively to a food or toxin. And, there is some truth to this — the inflammatory response plays a very real role in our body's overall well-being.

But, what is diet-related inflammation, exactly, and could it be the reason behind some of those mysterious symptoms like bloating, skin redness or difficulty losing weight? Read on to learn about the foods that can cause inflammation, and simple tweaks you can make to start feeling more like yourself again.

What is inflammation?

Believe it or not, inflammation is actually a natural and helpful process in the body. When your body is exposed to germs, toxins or damage (such as when you're injured), the body releases chemicals like histamine, prostaglandins and leukotrienes [1]. This triggers the body's immune response, and red blood cells flood to the site — increasing blood flow and permeability to promote healing.

This can manifest in a number of ways, including redness and heat in the inflamed site (think, how your skin reacts to a sunburn!). It can also involve swelling and pain as a signal to protect the injury site.

This healing process is known as acute inflammation, and it typically is isolated to a specific body part, lasting a few days up to a few weeks. However, if the inflammation spreads to various parts of the body and endures for longer, you may be dealing with chronic inflammation [2].

Chronic inflammation is a prolonged, low-level immune response lasting months or years, where the body's defence system keeps sending inflammatory cells. Instead of resolving the issue, it mistakenly attacks healthy tissues and organs. Unlike acute inflammation, it doesn't serve a protective purpose and can, over time, lead to chronic diseases like diabetes, arthritis and cardiovascular diseases [3].

What foods cause inflammation?

Each individual's body is different, and what causes inflammation in one person may not in the next. For example, if you're lactose intolerant, consuming dairy products could create an inflammatory response because you don't have the enzymes to digest them efficiently [4].

However, when it comes to inflammatory foods, these are some of the most common culprits.

Processed and fried foods

Think sausage rolls, chicken nuggets and just about anything you can find from your local chippy! Heavily processed foods tend to be battered, deep-fried and cooked in vegetable oils.

A 2021 randomised controlled trial found that consuming fried meats can lead to changes in gut microbiota associated with increased levels of systemic inflammation [5].

Heavily processed foods also tend to contain lots of additives and compounds like Advanced Glycation End Products (AGEs) from high-heat cooking, which further disrupt the gut microbiome and contribute to inflammation [6].

Refined carbohydrates and added sugars

Typically, white breads, pastas and rice are stripped of their fibre during the bleaching process. As a result, consuming these foods tends to lead to a sharp blood sugar spike, which triggers excess insulin and pro-inflammatory cytokines. [7]. Refined carbs can also be harsh on the gut, which can intensify this inflammatory response.

On a similar note, sugary foods like doughnuts, cereals and packaged foods like museli bars tend to be packed with added sugar. Combined with simple carbs, it's not hard to see how these foods send blood sugar levels through the roof — making them a common inflammation trap.

Red and processed meats

Consuming red meat can be a convenient and easy way to meet your protein targets. But, it's always possible to have too much of a good thing, and animal products are no exception. Red meat, especially fatty or processed cuts, tends to be high in saturated fats. This can trigger inflammation in fat tissue and increase levels of LDL ('bad') cholesterol, which then accumulates and activates inflammatory pathways [8].

Processed meats, such as salami, bacon and hot dogs, can also cause inflammation in a couple of different ways.  They tend to be very high in trans fats and saturated fats.  This can directly trigger inflammation in fat tissues (adipose) and elevate inflammatory markers like C-reactive protein (CRP) [9].

Through the curing process, they can also be packed with chemical additives, which can disrupt the gut microbiome and trigger immune responses.

Trans fats

Many of these foods also fall into the category of trans fats. Trans fatty acids (TFA) are a type of industrially-created fat that are typically added to foods to improve texture and increase their shelf life. They can be found in everything from bacon and margarine to microwaved popcorn and baked goods.

Trans fats trigger inflammation because their distorted structure disrupts cell membranes and activates your body’s inflammatory pathways, making your immune system think there’s damage to fix [10]. They also raise harmful cholesterol particles and block anti-inflammatory fats, creating a consistent pro-inflammatory environment.

Alcohol

There's a good reason we feel worse for wear after a few too many drinks, and it's not just because of the dehydration! When the liver breaks down alcohol, it creates toxic byproducts, including acetaldehyde and Reactive Oxygen Species (ROS) [11]. These damage cells, activate inflammatory pathways (like NF-κB), and signal immune cells to attack

Alcohol can also increase acid in the digestive system, compromising the gut barrier. This allows bacterial components like lipopolysaccharide (LPS) to enter the bloodstream, triggering widespread inflammation.

Yes, it may all sound a little scary — but it's only really a problem if you're drinking regularly. Just another reason it's best to limit your booze consumption to one or two a week!

Why do these foods cause inflammation?

There are a few different reasons these foods can promote inflammation. Firstly, when foods are particularly processed, our bodies can interpret them as foreign and essentially 'reject' them. In other words, it can be a sign that we've strayed too far from nature.

When you eat foods high in refined sugars or unstable fats (like trans fats or repeatedly heated oils), your cells basically get hit with a wave of biochemical stress [12]. Spikes in blood sugar create oxidative stress — tiny bursts of 'rusting' inside your cells — and damaged fats get built into cell membranes, making them stiff and dysfunctional. Your body reads that as strain, so it switches on inflammatory pathways to stabilise things

Foods that are high in added sugars, unhealthy fats, refined grains and additives can also disrupt the sensitive gut microbiome. When the balance between helpful and disruptive bacteria shifts, this can weaken the gut barrier — letting tiny particles leak into the bloodstream (a mild 'leaky gut' effect). Your immune system notices anything slipping through that shouldn’t be there and responds with inflammation to keep you safe.

How to adjust your diet to reduce inflammation

It's important to note that diet isn't the only cause of inflammation. Certain medications, viruses and exposure to chemicals can also increase inflammation in the body, too. Then, there are lifestyle factors such as chronic stress, poor sleep and lack of exercise.

Chronic inflammation can also be a sign of other underlying health issues such as autoimmune disorders, metabolic dysfunction and gut problems such as Crohn's disease [13]. If you sense that something isn't quite right in your body, it's always best to see your doctor so you can rule out anything serious.

That said, if you're looking to reduce inflammation in your body, your diet is often the best place to start. Here are some simple swaps for everyday meals.

• Swap canola oil or margarine for extra virgin olive oil or avocado oil
• Swap red meat for fatty fish (like salmon) or poultry with the fat removed
• Swap processed meats with other charcuterie staples like anchovies, olives or smoked salmon
• Swap soft drink for soda water sweetened with fruit
• Swap white rice for brown rice or quinoa
• Swap packaged crisps for a handful of nuts
• Swap white bread for sourdough

The best anti-inflammatory foods to add instead

An anti-inflammatory diet isn't just about carefully reading food labels and eliminating certain foods. It can also be about using food as medicine to lower inflammation in the body. Some of the best, antioxidant-rich foods to add to your plate include [14]:

• Berries such as strawberries, blueberries, raspberries and blackberries
• Leafy greens such as spinach, kale, swiss chard and rocket
• Cruciferous veggies such as broccoli, cauliflower and cabbage
• Fatty fish such as salmon, mackerel, sardine and trout
• Nuts such as walnuts, almonds, chia seeds, flaxseeds

Generally, the more colourful your meals are, the more anti-inflammatory they are likely to be.

Inflammation and weight loss — what's the connection?

When it comes to inflammation and weight loss, it can be a bit of a 'chicken or the egg' situation. Being overweight or obese increases the risk of chronic, low-grade inflammation because excess fat tissue can release pro-inflammatory chemicals [15]. Carrying excess weight can also put pressure on the joints, which can cause further inflammation.

At the same time, inflammation in the body can also make it more difficult to lose weight [16]. It can disrupt the hormones that control appetite (such as leptin and ghrelin), causing insulin resistance that promotes fat storage. It can also slow down the metabolism, increase cravings for unhealthy foods and make exercise more painful or challenging.

This can create a cycle where losing weight can feel almost impossible. The good news is, this doesn't have to be the case. The Juniper Programme tackles biological barriers to weight loss — like chronic inflammation — from the inside out. By combining proven medication with structured coaching and education, you can lose up to 23% of your body fat in a year — and actually keep it off.

You can learn more about the program and check your eligibility here.

Longevity, biomarkers and inflammation

Chronic inflammation is increasingly recognised as a key driver of biological ageing and reduced longevity. Elevated inflammatory biomarkers can be associated with higher risk of cardiovascular disease, type 2 diabetes, cognitive decline and early mortality.

From a longevity and biohacking perspective, reducing dietary inflammation helps preserve metabolic flexibility, insulin sensitivity, and mitochondrial function. Diets linked to longevity, such as the Mediterranean and Blue Zone patterns, naturally limit inflammatory foods while prioritising omega 3 fats, polyphenols, fibre, and micronutrients that lower oxidative stress.

By supporting healthier biomarkers through nutrition, you are not just reducing symptoims like bloating or fatigue, but actively slowing processes associated with biological ageing and long term disease risk.

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