Anti-inflammatory Diet: 15 Foods to Avoid on an Anti-inflammatory Diet and Why

If you often feel bloated after a “harmless” snack or your energy sometimes crashes halfway through the day for no good reason, your food might be the culprit. Your food might be firing up inflammation, leading to chronic inflammation and many worrisome health issues.

Preventing chronic inflammation in your body can be super simple when you follow an anti-inflammatory diet. There are groups of foods that cause inflammation, and avoiding those foods is vital for your health and wellness. 

While inflammation is a natural and healthy immune response ( think a slight swelling after a small cut), chronic inflammation is a different story.

Unfortunately, chronic inflammation quietly simmers in your body. It has been linked to a lot of health issues, from joint pain and fatigue to brain fog, acne, and even more serious conditions like heart disease and autoimmune disorders. 

That’s why it is super important to watch what you eat. 

We are going to spotlight 15 everyday foods to avoid on an anti-inflammatory diet. Most of these foods are super popular and probably sitting in your kitchen right now.

First Things First, What Exactly is Inflammation?

Inflammation isn’t always a bad thing. In fact, it is actually built into your body’s defense system. When you accidentally scrape a knee or catch a virus, your body’s immune system responds with inflammation to protect and heal. This is called acute inflammation and is absolutely necessary and a good thing. 

The problem starts when this acute inflammation becomes a chronic thing, when your body doesn’t switch off. 

Chronic inflammation is like a low-grade fire burning in the background. It slowly damages tissues, drains your energy, and often leads to severe long-term health issues. 

Some of the most common symptoms of chronic inflammation include: fatigue, stubborn weight gain, puffiness, joint pain, constant digestive issues, skin breakouts, brain fog, and just feeling “off” in a way you can’t exactly explain.

Why Does Your Diet Play a Huge Role in Chronic Inflammation?

Here’s a simple take: What’s on your plate directly impacts whether your body stays calm or inflamed. 

Foods such as refined sugars, inflammatory oils, artificial sweeteners, and ultra-processed foods typically mess with your gut health, spike your blood sugar, and disrupt immune function, all leading to inflammation. 

You are better off eating foods that fight inflammation, such as fatty fish, such as salmon and tuna, which are high in omega-3, to reduce inflammation. 

Remember, it’s not just about skipping junk food and eating leafy greens. It’s about understanding how certain ingredients influence your body. 

It’s incredible how much better you’ll feel once you start decreasing inflammation-boosting foods. 

Here is a list of 15 foods to avoid on an anti-inflammatory diet and why. 

15 Foods to Avoid on an Anti-Inflammatory Diet and Why

1. Refined Sugar 

Refined sugar causes a rapid spike in blood glucose and insulin levels, which unfortunately activate inflammatory pathways. Additionally, sugar feeds harmful gut bacteria and can also contribute to insulin resistance over time. 

Not to mention, sugar is highly addictive, so when you start eating sugary foods, you’ll crave them more and more. So, it is a definite no, no.

It is common in sodas, pastries, flavored yogurt, salad dressings, energy bars, and sauces.

If you have a sweet tooth, you are better off with natural alternatives like fresh fruits, raw honey, and maple syrup (in moderation).

RELATED: NO-SUGAR DIET FOOD LIST

2. Refined Carbs

Refined carbs like white bread are stripped of fiber and nutrients, causing rapid blood sugar spikes and crashes.

Basically, they are high-glycemic index foods that lead to advanced glycation end (AGE) products. Essentially, the body treats them almost like sugar, same rollercoaster, same inflammation.

Other than white bread, common refined carbs include white pasta, crackers, croissants, muffins, and white rice.

Instead, go for complex carbs foods like oats, brown rice, spelt, or even almond flour when baking. 

RELATED: THE BEST COMPLEX CARBS AND THEIR BENEFITS.

3. Fried Foods

Frying, particularly with reused oil, creates inflammatory compounds called AGEs( advanced glycation end products). These generally contribute to oxidative stress and cellular damage.

It is best to steer clear of fried foods such as French fries, chicken nuggets, fried fish, and packaged chips. You are better off air frying or oven-baking your food. 

4. Processed Meats 

Unfortunately, processed meats such as bacon, sausages, ham, salami, hot dogs, and deli meats are full of preservatives like nitrates and nitrites, which have been linked to increased inflammation and other chronic issues, including some cancers.

Instead of these processed meats, go for freshly cooked poultry and beef.

5. Red Meat

This is where moderation is super important. You don’t necessarily have to completely cut meat from your diet, but you must watch your intake.

Too much red meat can increase inflammatory markers due to saturated fats and iron content.

When possible, always go for grass-fed meat options since they are healthier. And balance your red meat with Omega-3 rich proteins like salmon, sardines, or vegetarian meals.

6. Artificial Sweeteners 

Sure, most of these artificial sweeteners are marketed as low-calorie or calorie-free, but you pay a higher price. Certain artificial sweeteners, such as aspartame and sucralose, have been linked to disrupted gut bacteria and even glucose intolerance in some studies.

In other words, your zero-carb sweetener is causing major inflammation in your body. 

If you have a sweet tooth, go for natural options. A little honey, stevia, or monk fruit.

7. Vegetable Oils 

Most vegetable oils are corn, soybean, or sunflower oil, which are very high in omega-6 and very low in Omega-3.

Unfortunately, while our bodies need omega-6, they have to be in the right balance with Omega-3; otherwise, an imbalance occurs, which triggers inflammation at the cellular level.

Please avoid using vegetable oil and switch to oils that support your health, such as extra virgin olive oil, avocado oil, or flaxseed oil. 

Some packaged snacks, dressings, or restaurants may use vegetable oil. Watch out for that as well.

8. Dairy (for some)

For some, dairy products such as yogurt, milk, ice cream, and cheese are totally fine. But if your body doesn’t vibe with lactose or casein (proteins in milk), dairy could trigger inflammation that shows up as bloating, acne, joint stiffness, or even sinus congestion.

Dairy sensitivity is among the most common food sensitivities linked to low-grade inflammation. 

If you are sensitive to dairy, test how you feel about dairy alternatives like almond, oat, coconut milk, or based cheeses. 

9. Alcohol 

I am sorry to be the bearer of this bad news. You have to cut out alcohol. While an occasional glass of wine is unlikely to wreck your health, consistent and excessive alcohol leads to gut permeability ( leaky gut) in addition to triggering liver inflammation. Add sugar, which is super common in cocktails and mixers, and you have a perfect storm of inflammation. 

Go for Mocktails, kombucha, or even herbal teas if you want to sip on something.

10. Fast Foods 

Yes, fast food is super convenient. However, behind that drive-thru convenience is a cocktail of trans fats, sodium, sugar, and preservatives. All of which trigger major inflammation. 

Foods such as fries, nuggets, burgers, milkshakes, pizzas, trigger inflammation almost instantly since they are made with low-quality oils and ultra-processed ingredients.

If you are just craving the fast food vibes, make them at home. Baked sweet potato fries or lettuce-wrapped burgers are super healthy.

11. Trans Fats

Trans fats are currently banned in most places. And for good reason. Unfortunately, small amounts still sneak into processed foods such as cheap baked goods, margarine, and some shelf-stable snacks. 

Trans fats typically increase LDL (bad cholesterol), lower HDL( good cholesterol), and are strongly linked to systemic inflammation. 

12. Canned Soups and Packaged Sauces 

Unfortunately, many shelf-stable soups and sauces are full of sodium, preservatives, and MSG, all of which can trigger and promote inflammation. Watch out when you buy canned pasta sauces, gravy packets, and bouillon cubes.

My take: Whenever possible, go for homemade versions.

13. Flavored Yogurts

Yogurt might seem healthy, and naturally enough, however most flavored options are full of sugar. Combine that with artificial flavoring and low-quality dairy, and you have a recipe for disaster quietly sabotaging your anti-inflammation efforts.

Just go for plain Greek yogurt and add your own fruits, chia seeds, and honey for sweetness. 

14. Soda and Sugary Drinks

Sugary drinks are the ultimate sugar delivery system. These drinks spike blood sugar, promote insulin resistance, and fuel systemic inflammation – all without giving your body any nutrients. 

Remember, sugary drinks extend beyond sodas. Watch out when buying energy drinks, sweetened iced teas, fruit punches, and even some store-bought smoothies. 

If you want healthier alternatives, try herbal teas, fruit-infused water, or even coconut water. 

15. Peanuts

Peanuts are one of the most common food allergens out there, so it should be no surprise that they made this list. 

While peanuts are not inherently bad, they can harbor mold toxins( aflatoxins), which some tentative research links to inflammatory responses. This is particularly true for sensitive individuals.

Final Thoughts on Foods to Avoid on an Anti-Inflammatory Diet

You don’t necessarily need to eliminate all these things. In fact, cutting all these foods overnight is completely unrealistic. 

The most important thing to keep in mind is moderation. Moderation is the key to a healthier life. Even just swapping out a few of these inflammation-boosting foods will help you be more in tune with your body. 

In short, just avoiding these foods when you can will reduce overall inflammation and make you feel better all around.

And if you’re wondering what you should actually be eating for less inflammation, check out our blog on “Anti-inflammatory foods you should be eating.”