The main dietary culprits behind lifestyle-induced inflammation are artificial sugars, artificial trans fats, refined carbohydrates, excessive alcohol and processed meat. Eaten over long periods, they drive chronic low-grade inflammation. That inflammation triggers diabetes, heart disease and obesity.
Inflammation is not entirely a bad thing. But when it goes on for long periods, it can trigger diseases such as diabetes, heart disease, and obesity. A number of foods we eat have been linked to chronic low-grade inflammation. Knowing these foods and cutting them from your diet can help improve your health and prevent disease.
Here are 5 foods that can trigger inflammation.
1. Artificial Sugars
There are two main types of artificial sugars: table sugar (sucrose) and high-fructose corn syrup (HFCS). Sugar is 50% glucose and 50% fructose. High-fructose corn syrup is about 45% glucose and 55% fructose. One reason artificial sugars are harmful is that they can increase inflammation, which can lead to disease.
In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs. This was in part due to the inflammatory response to sugar. In another study, the anti-inflammatory effect of omega-3 fatty acids was weakened in mice fed a high-sugar diet.
In yet another study, people were given regular soda, diet soda, milk, or water. Only those in the regular soda group had higher levels of uric acid. Uric acid causes inflammation and insulin resistance.
The small amounts of fructose in fruits and vegetables are fine. But getting large amounts from added sugars is a bad idea.
Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Foods high in artificial sugar include candy, soft drinks, cakes, sweet pastries, and certain cereals.
2. Artificial Trans Fats
Artificial trans fats are made by adding hydrogen to unsaturated fats, which are liquid, to make them solid. In this state, they last longer on the shelf. So manufacturers often use trans fats to extend the shelf life of processed foods. These include french fries and other fried fast food, margarine and vegetable shortening, packaged cakes and cookies, and pastries. They also include all processed food with “partially hydrogenated” oils in the ingredients.
Artificial trans fats have been shown to cause chronic low-grade inflammation. They lower “good” HDL cholesterol levels. They may also cause damage to endothelial cells (the cells lining the arteries), which is a risk factor for heart disease.
3. Refined Carbohydrates
Carbohydrates are the source of energy for our cells. However, refined carbohydrates have most of their fiber removed, and they may cause inflammation. They do this by creating an environment where inflammatory microbiota (gut bacteria that promote inflammation) can grow. They may also cause leptin resistance and obesity.
Fiber is essential for feeling full and for better blood sugar control. Refined carbs have a higher glycemic index (GI) than unrefined carbs. Foods with a high glycemic index elevate blood sugar rapidly.
White bread is an example of refined carbohydrates. In one study, subjects who ate 50 grams of white bread had higher blood sugar levels and a spike in inflammatory markers.
Refined carbohydrates are found in white bread, pasta, white rice, carbonated drinks and cakes. They are also in all processed food that contains added sugar or white flour.
4. Excessive Alcohol
Moderate drinking of alcohol has been associated with cardiovascular benefits. However, excessive drinking is likely to cause inflammation and trigger disease. Heavy drinking can also trigger leaky gut syndrome. This is a precursor for inflammation and organ damage. Moderate drinking should not exceed two standard bottles for men and one standard bottle for women.
5. Processed Meat
Processed meats have added compounds such as advanced glycation end products, which are harmful to the body. They have been linked with heart disease, diabetes, stomach cancer, and colon cancer. Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky. Advanced glycation products form when meats are exposed to high temperatures during cooking. These products are known to increase oxidant stress and inflammation. Processed meat is also strongly linked to colon and rectal cancer. Processed meat causes inflammation in other ways as well. As a result, it is wise to eat as little processed meat as you can.
Can changing your diet lower inflammation and disease risk?
Chronic low-grade inflammation is linked to a number of chronic diseases, including cancer, obesity, heart disease, and diabetes. These conditions further contribute to inflammation, which makes it a vicious cycle. It is also clear that lifestyle contributes to this kind of toxic inflammation. By changing diet and making a few lifestyle changes, one can greatly lower their chances of getting these diseases. It is not enough to just drop these unhealthy foods. You need to replace them with healthier choices. Here is an article about foods that reduce inflammation: how to manage inflammation with the right diet.
What if you have already been diagnosed with an inflammation-related disease? Do not panic, because hope is not lost. By changing your diet, you can claim your health back. Foods that promote insulin sensitivity can help to reverse diabetes and cure obesity. You can also read our article on how to reverse diabetes with diet.
Are you at high risk for lifestyle-related disease? Then there is no shortcut to health and long life. You just have to take drastic steps to change your diet and lifestyle. A good place to start is by cutting these toxic foods from your diet.
Frequently asked questions
What are the five worst inflammatory foods?
Artificial sugars, artificial trans fats, refined carbohydrates, excessive alcohol and processed meat. Artificial sugars here means table sugar and high-fructose corn syrup. Eaten over long periods, all five drive the chronic low-grade inflammation that triggers diabetes, heart disease and obesity. Dropping them is the first step. Replacing them with healthier foods is the second, because cutting the bad food alone is not enough.
What foods are extremely inflammatory?
The everyday offenders are candy, soft drinks, cakes and sweet pastries. They also include french fries and other fried fast food, margarine, shortening and anything made with “partially hydrogenated” oil. Add white bread, pasta and white rice, plus sausage, bacon, ham, smoked meat and beef jerky. Heavy drinking belongs on the list too, because it can trigger leaky gut. Leaky gut is a precursor to inflammation and organ damage.
How do you flush inflammation out of your body?
Start with what you eat. Lifestyle feeds chronic low-grade inflammation. So eliminating the five culprit foods removes the fuel, and replacing them with healthier choices keeps it from coming back. There is no shortcut: people at high risk have to change diet and lifestyle decisively. Even after a diagnosis of an inflammation-related disease, changing your diet lets you claim your health back.
References
1. NCBI (2010): The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19890624
2. NCBI (2015): Differences and similarities in hepatic lipogenesis, gluconeogenesis and oxidative imbalance in mice fed diets rich in fructose or sucrose. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25905791
3. NCBI (2014): Trans fatty acids: are its cardiovascular risks fully appreciated? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24636816
4. NCBI (2005): Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15735094
5. NCBI (2008): High-glycemic index carbohydrate increases nuclear factor-kappaB activation in mononuclear cells of young, lean healthy subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18469238
Related reading
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP
Interventional pain physician, addiction medicine specialist and obesity medicine diplomate.
Licensed in Missouri and Illinois.
Last reviewed June 18, 2026
