Which Foods Cause the Most Inflammation in the Body?

Search terms: inflammatory foods, foods that cause inflammation, what to avoid for pain and fatigue

Chronic inflammation is at the root of nearly every major disease—from arthritis and autoimmune conditions to fatigue, brain fog, and heart disease. While genetics and environment play a role, your diet is one of the most powerful drivers (or reducers) of inflammation.

If you’re dealing with pain, fatigue, digestive issues, or hormonal imbalance, it’s critical to know which foods may be silently fueling the fire.

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🔥 What Is Inflammation—And Why Does It Matter?

Inflammation is your body’s natural defense mechanism. It’s helpful in short bursts (like after an injury), but when it becomes chronic, it starts damaging tissues, triggering immune overactivation, and disrupting your body’s ability to heal.

Chronic low-grade inflammation is linked to:

• Joint pain and stiffness

• Weight gain and insulin resistance

• Autoimmune disease

• Cardiovascular disease

• Gut dysfunction and leaky gut

• Mood swings and anxiety

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🚫 Top Foods That Cause Inflammation

1. Refined Sugar (and High-Fructose Corn Syrup)

Spikes blood sugar, increases insulin resistance, and fuels cytokine production—leading to widespread inflammation.

Studies show sugar intake increases C-reactive protein (CRP), a key marker of inflammation.
(Hu et al., 2006)

2. Refined Grains (White Bread, Pasta, Crackers)

Stripped of fiber and nutrients, these rapidly convert to glucose, promote gut dysbiosis, and worsen blood sugar regulation.

Refined carbohydrates contribute to oxidative stress and inflammation in metabolic syndrome.
(Esmaillzadeh & Azadbakht, 2009)

3. Industrial Seed Oils (Canola, Soybean, Corn, Sunflower)

High in omega-6 fatty acids and easily oxidized—promoting chronic inflammation and tissue damage.

Omega-6 to omega-3 imbalance plays a critical role in inflammatory diseases.
(Simopoulos, 2002)

4. Processed Meats (Bacon, Sausage, Deli Meats)

Contain nitrates, preservatives, and advanced glycation end products (AGEs) that drive oxidative stress and immune reactivity.

5. Dairy (Especially Pasteurized, Non-Organic)

Can trigger inflammation in sensitive individuals due to casein, lactose, or added hormones and antibiotics.

6. Gluten (Wheat, Barley, Rye)

Triggers immune responses and gut permeability in many people—even without celiac disease.

Gluten can increase intestinal permeability and activate inflammation in susceptible individuals.
(Fasano, 2012)

7. Artificial Sweeteners (Aspartame, Sucralose)

Alter gut microbiota, increase insulin resistance, and may provoke inflammatory signaling in the brain.

8. アルコール

Disrupts gut lining, depletes nutrients, and promotes systemic inflammation—especially with chronic use.

9. Ultra-Processed Foods (Snack bars, boxed meals, frozen entrees)

Loaded with preservatives, flavor enhancers, emulsifiers, and additives that irritate the immune and digestive systems.

Ultra-processed food consumption is associated with elevated inflammatory biomarkers.
(Hall et al., 2019)

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🌿 What to Eat Instead: The ASTR Diet

The ASTR Diet removes the most inflammatory foods and replaces them with nutrient-dense, anti-inflammatory alternatives such as:

• Organic vegetables and leafy greens

• Wild-caught fish and clean animal proteins

• Gluten-free whole grains and root vegetables

• Healthy fats like avocados and olive oil

• Natural herbs and spices (turmeric, ginger, garlic)

• Intermittent fasting for cellular repair

This approach is detailed in the Eat to Heal book—a practical guide to reversing pain and inflammation through nutrition.

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✅ Quick List: Foods That Cause Inflammation

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Final Thoughts

The food you eat every day either fuels inflammation or fights it. If you’re struggling with fatigue, chronic pain, autoimmune symptoms, or digestive issues, removing inflammatory foods is one of the most powerful steps you can take.

The ASTR Diet makes this simple, sustainable, and effective—giving your body the nourishment it needs to heal and thrive. Learn how in the Eat to Heal book.

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📚 References

• Hu, F. B., et al. (2006). Sugar-sweetened beverages and risk of obesity and type 2 diabetes. American Journal of Clinical Nutrition, 84(2), 274–288.

• Esmaillzadeh, A., & Azadbakht, L. (2009). Food intake patterns may explain the high prevalence of cardiovascular risk factors among Iranian women. Journal of Nutrition, 139(7), 1341–1347.

• Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and inflammatory conditions. Experimental Biology and Medicine, 226(6), 674–688.

• Fasano, A. (2012). Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiological Reviews, 91(1), 151–175.

• Hall, K. D., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial. Cell Metabolism, 30(1), 67–77.e3.