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Doctors say these 9 common foods are linked to chronic inflammation
Let's be honest: You are what you eat, and certain eating habits can be more problematic than others. For instance, research suggests that a diet high in ultra-processed foods could contribute to low-grade, chronic inflammation over time. Although some inflammation is part of your body's natural immune response to help fight infection and recover, chronic inflammation can cause a whole host of health issues.
You don't need to make drastic lifestyle changes in order to feel better. However, Gregg Silverman, MD, Lupus Research Alliance-funded researcher, NYU Grossman School of Medicine, says that regularly consuming certain foods can keep your body's natural defense system "running on a low burn."
"Over time, doctors call this chronic inflammation, and it can quietly stress out our blood vessels, joints, and organs," Dr. Silverman tells us.
Chronic inflammation has been linked to cardiovascular disease, type-2 diabetes, fatty liver disease, chronic kidney disease, and certain forms of cancer, adds Dr. Edmundo Rodriguez-Frias, MD, a double-board-certified physician specializing in gastroenterology, geriatric medicine, and hospital medicine and a Medical Contributor at The Retreat of Broward. Dr. Rodriguez-Frias is also a dedicated researcher in the field of gastroenterology, with publications in Clinical Gastroenterology and Hepatology and Digestive Diseases in Science.
"In blood vessels, it contributes to cardiovascular events. For instance, inflammation is involved in the development and progression of atherosclerosis through immune activity in the circulation and within the vessel wall. Chronic low-grade inflammation can also contribute to insulin resistance, while metabolic dysfunction can further promote inflammatory signaling," says Dr. Rodriguez-Frias.
There are certain healthy habits you can develop in your lifestyle in order to combat or prevent inflammation. A great place to start? Your diet. To help you out, experts reveal nine inflammatory foods to avoid.
"Evidence is steadily accumulating that higher intake of many nutrient-poor ultra-processed foods is associated with inflammatory markers and poorer cardiometabolic health. These foods are examples of that broader dietary pattern; they are not each proven to cause chronic inflammation on their own," Dr. Rodriguez-Frias tells us.
Keep in mind that long-term health depends on overall patterns—not just one meal.
According to Dr. Silverman, "Global health data shows that a vast number of early deaths are connected to what people miss out on like whole grains, fruit, nuts, and fiber versus just the "bad" things they eat. Salt is the main exception that actively causes harm when overdone. In my experience, fatigue, depressed mood, and arthritis can all improve substantially with dietary changes."
If you're game to reassess your eating habits, here are nine inflammatory foods to consider swapping out for healthier alternatives.
I never do this.
Sipping your favorite soda with a meal may feel like a treat, but Dr. Rodriguez-Frias cautions to limit this liquid sugar beverage. According to a 2018 study published in The Journal of Nutrition, soda consumption was linked to increased CRP, a biomarker of cardiovascular and inflammation risk—especially among premenopausal women.
"Without fiber to slow it down, a rush of sugar goes straight to your liver, which ends up turning into fat. Drink water, herbal teas, or plain coffee," Dr. Silverman says.
I'm not giving up my limited amounts of guilty pleasure I get from these.
Processed meat includes any meat that has gone through salting, fermentation, curing, or other processes to enhance preservation or flavor, the World Health Organization (WHO) reports. Common examples include sausage, ham, hot dogs, beef jerky, canned meat, and charcuterie and deli meats.
"Filled with curing chemicals and added salt, these foods such as ham and bacon can cause irritation [in] the gut," Dr. Silverman explains.
Some research suggests that consuming ultra-processed meat has been associated with colorectal cancer; however, the WHO says evidence is still limited. In addition, according to the Physicians Committee for Responsible Medicine, the compounds contained in processed meat that increase cancer risk can lead to chronic inflammation. This can contribute to the development of heart disease.
Dr. Silverman recommends eating fresh fish, chicken, or plant-based proteins such as beans.
Only dark chocolate and if we could get an EXACT PROTOCOL, that would help.
If you have a sweet tooth, limiting your favorite chocolate bars and gummies may seem like a punishment, but you'd be doing your overall health a solid. Hackensack Meridian Health notes that consuming excess sugar can cause inflammation in the body, potentially leading to fatigue, joint pain, and other health concerns.
Maybe once a month.
Grabbing a box of cinnamon rolls, crumb buns, or chocolate croissants from the bakery aisle is always tempting, but packaged pastries are typically loaded with refined flour, sugar, and saturated fat, Dr. Rodriguez-Frias says. Some research suggests that regular consumption of saturated fats could support inflammation in the body, which could lead to the development of a chronic disease.
Never, we did a have a sugar bowl, so you could scrape up the sugar sludge from the bottom at the end.
Sweetened cereals usually contain refined grains and sugar. According to the Mayo Clinic, this breakfast treat can release inflammatory messengers that leave you more susceptible to developing chronic inflammation. Needless to say, if you want to reduce inflammation—or potentially avoid it altogether—cutting back on certain breakfast cereals is a wise move.
The only white bread I've had in decades was in the egg salad sandwiches I just had in Japan, both 7-11 and Family Mart.
Dr. Rodriguez-Frias calls out white bread due to its refined starch and low fiber content. One 2025 study published in Springer suggested that the refined grains found in white bread can fuel systemic inflammation, which can speed up muscle loss. Older adults should be especially mindful of this when bread shopping, as muscle mass declines at a rate of 3% to 8% per decade after 30—and it speeds up after age 60.
Very seldom, don't eat at fast food burger places.
French fries serve as a tasty side to a burger, but they also deliver the perfect recipe for inflammation due to their fat, sodium, and starch contents. A 2017 study published in the American Journal of Clinical Nutrition discovered that eating French fries more than two times per week could more than double your risk of death.
Dr. Silverman says to be cautious of fried foods in general, noting, "When cooked at very high and dry heat, certain compounds are created on these foods, [causing] the immune system to see them as irritants. Better choices include baking, roasting, steaming, and air-frying."
Barely any since college.
Frozen pizza can be an incredibly convenient and enjoyable weeknight meal, but it's typically packed with saturated fat, refined flour, and sodium, Dr. Rodriguez-Frias points out. The majority of commercial frozen pizzas are considered ultra-processed foods (UPFs). A 2024 review published in the BMJ linked UPFs to 32 health concerns, including chronic inflammation and cardiometabolic diseases.
Dr. Silverman recommends reading food labels, as many processed meals have synthetic additives which can thin the protective mucus lining that keeps your gut happy and healthy. He also notes to choose foods that have simpler and shorter ingredient lists.
Don't recall ever having this.
Fast-food chicken is a seamless drive-through option to grab on a busy workday or when running errands, but beware, as it involves high-temperature frying and is loaded with sodium and fat. A 2026 study published in PubMed examined more than 6,300 adults and discovered that fast food consumption is directly associated with increased levels of high-sensitivity C-reactive protein, a marker of systemic inflammation.
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