5 inflammatory foods to avoid

We experience two types of inflammation: short-term, acute inflammation, for example after exercise and to help us heal after an injury, and chronic low-grade inflammation, that has been linked to various health conditions including cancer, heart disease, kidney disease, diabetes, dementia and arthritis. There can be many causes of chronic inflammation, including stress and exposure to pollutants, but the one we have the most control over is what we eat. Here are five foods that can contribute to chronic inflammation:

Red meat

Numerous studies have now shown that eating processed meat, for example burgers, sausages and bacon, may result in increased inflammation. The link is so clear that even research funded by pro-beef organisations have confirmed it. This systematic review (funded by Beef Checkoff) found that a higher total red meat intake led to higher levels of inflammation markers across 18 randomised control trials, and recommended people to “limit or avoid consuming processed red meat.” Data from the UK Biobank, analysing inflammatory markers in over 400,000 men and women, also found that “higher meat consumption, particularly of processed meat, was positively associated with inflammatory markers.” Although the association was not as strong after adjusting for adiposity (excess body fat), it was still statistically significant.

While studies focusing on inflammatory markers don’t find as strong a link with unprocessed red meat, that’s not to say unprocessed red meat is without its risks. For example, unprocessed red meat is associated with an increased risk of diverticulitis in healthy men, and a 2023 systematic review and meta-analysis concluded that both unprocessed and processed red meat are associated with a higher risk of cardiovascular disease, stroke and type 2 diabetes. A 2025 study examined data from over 450,000 adults and confirmed the link between processed and unprocessed red meat consumption and colorectal cancer (CRC). The researchers stated:

“Evidence indicates that diets high in cholesterol and saturated fats, such as those typical of a meat-rich diet, can promote CRC by elevating the production of reactive oxygen species in the bowel, exacerbating inflammation, and enhancing mutagenesis.”

Fried foods (especially meat)

It’s not just the food that can cause inflammation, but also how you cook it. This is a double-whammy if you’re deep frying or grilling already-inflammatory foods such as processed meat. When we cook food under high heat and/or for a long period of time, it can become unhealthy and inflammatory for a number of reasons, including deterioration of the cooking oil (oxidation and hydrogenation), loss of healthy unsaturated fats, and the production of dietary advanced glycation end products (AGEs).

AGEs promote oxidative stress and inflammation and, according to a 2022 article, “fatty meats, full-fat dairy products, and highly processed foods” are the richest sources. Fried meats have also been shown to increase systemic inflammation by negatively impacting the bacteria that live in our gut microbiome.

Refined carbohydrates

Carbohydrates get a bad rap and that’s mainly due to the unhealthy impacts of refined carbohydrates, such as white bread, white pasta, pastries, cakes and other baked goods. Refined carbs are stripped of most of their fibre and phytochemicals, which have anti-inflammatory properties. According to a 2021 article: “Western-type dietary patterns, including ultra-processed foods, foods high in fats, refined carbohydrates (…) can influence normal physiology and can, therefore, affect health by promoting weight gain, with pathological changes in lipids and energy metabolism, evoking a state of chronic metabolic inflammation.”

A 2024 study, investigating the link between refined carbohydrates and cardiovascular disease concluded that a high-carb, low-fibre diet (ie a diet based around refined carbohydrates) ‘triggers’ the inflammation process. This emphasises the need to choose our carbohydrates carefully, favouring healthy, complex carbs such as vegetables, whole grains and fruits over pro-inflammatory refined carbs, no matter how perfectly tempting a pastry may be.

Sugary snacks and drinks

If removing the fibre and phytochemicals from a carbohydrate wasn’t bad enough, now imagine adding even more sugar. It should come as no surprise that food and drink with added sugars are not good for our health. A 2022 review surmised that chronic, low-grade inflammation caused by the excessive consumption of sugar may be an important contributing factor of chronic disease and that “with the increasing consumption of these dietary sugars and their beverage mixes, more people around the world are suffering from systemic inflammation.”

There is certainly no shortage of studies showing a link between added sugars and inflammation. A 2011 randomised controlled trial showed that consuming added sugar can have deleterious effects on the health of healthy young participants, including increased inflammation, within just three weeks.

Alcohol

The idea that low to moderate alcohol consumption offers health benefits has been put to the test in a number of studies and this 2023 systematic review and meta-analysis suggested that low alcohol consumption offered no benefit when compared to non-drinkers. Furthermore, there was an increased risk of mortality for women drinking over 25 grams (3.1 units) a day, and for men drinking over 45 grams (5.6 units) a day suggesting that any amount of alcohol carries some health risk and that risks grow with higher intake.

Alcohol can damage cells by creating reactive oxygen species (ROS) that trigger inflammation, which over time may harm organs. According to a 2024 paper, “alcohol causes injuries to various tissues, which can reach up to cellular levels (…) Alcohol-induced uncontrolled inflammation is one of the main reasons for several chronic inflammatory diseases.” Alcohol can disrupt how your body handles fats and sugars, sparking oxidative stress and inflammation via boosted proinflammatory cytokines – a normal immune defence against threats, but one that may become harmful with repeated drinking, raising disease risk.

So, while some studies have suggested potential cardiovascular benefits from light intake with meals – linked to polyphenols in red wine, for example – these results are inconsistent and public health advice favours abstinence over assuming benefits from starting drinking. What’s more, there are plenty of ways to get polyphenols from healthy foods with absolutely no risk.

But it’s not all bad news. As there are foods that cause inflammation, there are even more that can fight it. So, now you know what to avoid, tune in next time to find out the best foods to beat inflammation.