10 Foods Tied to Chronic Inflammation, According to Nutritionists

It’ll satisfy your sweet tooth, that’s for sure, but gummies and chocolate bars and other sweets are also inflammatory sugar bombs. The science is strong here: Added sugars trigger inflammation in the body, so the more often you enjoy a sugary treat such as candy, the more likely for that inflammation to become chronic.

Your favorite fast food fries taste good, but they’re not so great when it comes to spiking inflammation in the body. Fried foods contain trans fats, an inflammation trigger, and a new study in Environmental Sciences suggests that consuming a lot of these types of foods may produce inflammation in the brain that could cause anxiety and depression. Many fast food options are also considered processed foods, another category of eats that research has tied to inflammation.

You've been hearing it for years, but we're breaking it down: The worst meats for your diet includes hot dogs, ham, bacon, sausage and other meats that have undergone salting, curing, or smoking. "These meats are a five-alarm fire when it comes to inflammation," shares Kirshner in The Whole Body Cure. In addition to spiking inflammation when consumed regularly over time, these foods have also been linked to an increased risk of several types of cancer.

Sugary cereals and other sugar-packed treats can raise blood glucose levels, which can lead to an inflammatory response in the body if it occurs regularly. "The effect is more pronounced in people who have any form of glucose intolerance," Kirshner explains. Choose whole foods that are free from added sugar, such as whole apples instead of flavored applesauce.

Uncured red meat — such as steak or burgers — is less harmful to your health than processed meat, especially if you purchase certain varieties than skip out on additional preservations or sneaky additions, Kirshner adds. He recommends choosing grass-fed, organic varieties, which contain fewer pesticides, fertilizers, and other chemicals.

In addition to raising inflammation, frequent consumption of alcohol can disrupt gut bacteria, change brain structure and function, raise blood pressure, and increase risk of stroke, heart disease, and type 2 diabetes, writes Kirshner in The Whole Body Cure. Brand-new research is challenging previously prescribed advice for liquor consumption; new recommendations to the 2020 Dietary Guidelines of America suggest men should cut down their daily alcohol consumption to just one beverage, in line with guidance for women. One serving equals a 5-ounce glass of wine, 2-ounce glass of beer, or 1.5-ounce shot of 80 proof spirits.

Refined carbohydrates — including the white flour that forms the base of white bread and white pasta — have been stripped of their nutrients and fiber. Foods made with white flour are usually also high in sugar. Instead, look for high-fiber, 100% whole-grain options, especially those that have not been processed in production.

There are many foods containing elevated amounts of trans fats, especially when consumed regularly — think margarine, frozen pie crusts, fried foods, frostings, and convenient snacks options like chips. Sassos explains that trans fats, which are formed when manufacturers process their food items, raise LDL cholesterol and impact levels of "good" HDL cholesterol. Always look for partially hydrogenated oil on your ingredients' list, which indicates a source of trans fat. "If the item has .5g of trans fat or less, manufacturers can skip mentioning 'trans fats' on the label itself," Sassos explains. "If you're routinely having more than one serving, even if it's only .3g per serving, it adds up quickly."

Frying breaded items (which are now covered in refined carbs) can lead to a rather high saturated fat count, and deep-fried items tend to be highly caloric overall, Sassos explains. Eating fried foods every day can cause an inflamed digestive tract quite quickly, which leads to other conditions as well. "These are irritants to the body, and can cause issues like indigestion, acid reflux, or even irritable bowel syndrome over time," if fried foods are a prominent fixture in your diet, Sassos says.

Sugar-sweetened beverages offer a double whammy: Sugar coupled with sodium benzoate, a preservative that may impair motor function and increase anxiety. Diet soft drinks are no better, as artificial sweeteners such as saccharine and sucralose may raise risk for Crohn's disease and ulcerative colitis, says Kirshner.