Foods to avoid that Increase the risk of developing Inflammation

Research shows there has been a significant contribution to chronic inflammation which comes from what we eat, and many foods which have inflammatory properties increasing the risk of developing inflammation. When you eat inflammatory foods daily without realising; you will constantly be turning on your body’s alarm system.

This will lead to inflammation increasing and the foods in the body causing inflammatory responses that are uncomfortable to the way the body is functioning i.e. joint pain gets worse, weight gain, a host of diseases and many other inflammation factors.

That is why it is important to watch your diet and avoid eating inflammation causing foods and make sure you maintain a balanced diet. Inflammation causing foods include the following in this article.


This includes sugary foods such as sweeties, soda/fizzy drinks, chocolates and many others. When we eat too much glucose containing sugar, the excess glucose in our body can’t process quickly enough and can increase the levels of pro-inflammatory messengers called cytokines (cell signalling molecules that aid cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma.). Sugar also suppresses effectiveness of our white blood cells germ killing ability, weakening our immune system and making us more prone to infectious diseases. Try to avoid eating this if you suffer from inflammation related diseases to reduce your risk it developing worse or if you don’t have inflammation try your best to not eat this too often.

sugar foods and drinks inflammation

Fried Foods

This includes fried foods such as french fries, fried chicken, onion rings, and many others. These foods are high in fat and may contain high levels of inflammatory advanced glycation end products, compounds that form when products are cooked at high temperatures, pasteurized, dried, smoked, fried or grilled. Try to avoid eating this if you suffer from inflammation related diseases to reduce your risk it developing worse or if you don’t have inflammation try your best to avoid eating this too often.

fried foods inflammation

Saturated Fats

This includes foods high in saturated fats such as burgers, hot dogs, pizza, fatty fried chips and many others. Research suggests that saturated fats have not only been linked to heart disease but also fat tissue inflammation. The fat tissue inflammation is a white tissue which stores energy, rather than burns energy like brown fat cells do. As your fat cells get bigger with greater intakes of saturated fats, they release pro-inflammatory agents that promote systemic inflammation.

saturated fats inflammation

Trans Fat Foods

This includes margarine, baked goods such as doughnuts, cookies, muffins, and many others. Due to the fact that manmade partially hydrogenated oils, also known as trans fats, do not occur naturally in foods, our body doesn’t possess an adequate mechanism to break them down. When our body senses an unknown, foreign object, it can stimulate an inflammatory response.

trans fat foods inflammation

Processed Meats

Processed meats would involve foods such as ham, sausages, salami, pepperoni, scotch eggs and many others. Red meats would involve beef, chicken, pork, mincemeat and many others. Processed meats are the worst of both worlds. They’re typically made from red meats high in saturated fats, and they contain high levels of advanced glycation end products (AGEs), inflammatory compounds that are created when these processed meats are dried, smoked, pasteurized, and cooked at high temperatures.

Red Meats

Red meats would involve beef, chicken, pork, mincemeat and many others. Red meats have higher inflammatory saturated fats, with greater levels of omega-6s from the corn and soy diet, and our body thinks it’s in a constant state of attack due to ingesting leftover levels of antibiotics and hormones. Even worse, when we grill meat at high temperatures, it creates inflammatory carcinogens. Besides limiting red meat to less than three days a week, make sure you pick up lean cuts of grass-fed beef for your protein. This healthy source provides healthier saturated and trans fats as well as inflammation-fighting omega-3s. You can also add a bit of lemon juice to your meats—the acid acts as an antioxidant, protecting you from the harmful carcinogens producing during grilling.

processed meat inflammation red meat inflammation

Artificial Colours and Flavours

This includes icing, ice cream, and breakfast cereals with artificial colouring such as fruit loops, lucky charms, ice lollies and many others. These are very bad for you and it means they are not naturally found in nature; so your body doesn’t have a way to process it. When our bodies are unable to metabolise glucose properly, it can lead to a greater release of inflammatory cytokines.

artificial foods inflammation

To find out about anti-inflammatory foods read our blog for foods to eat that help prevent inflammation/reduce your risk of developing inflammation.