8 Foods That Cause Inflammation and 8 Foods That Fight It

May 6, 2026

Brian Strump

4 min read

Inflammation often gets a bad reputation, but at its core, it’s simply the body’s built-in defense system. When you twist an ankle, catch a cold, or deal with high stress, your immune system jumps into action to protect and repair. That swelling you see after an injury? That’s inflammation doing its job.

But inflammation isn’t always obvious. It can also happen quietly throughout the body, affecting internal organs and tissues without any visible signs.

The real trouble begins when inflammation stops being short-term and turns into a constant, low-grade issue. Chronic inflammation is linked to conditions like heart disease, diabetes, Alzheimer’s, autoimmune disorders, and even cancer.

Unfortunately, many everyday habits fuel this long-term inflammation—think poor sleep, a sedentary lifestyle, stress, pollution, smoking, digestive issues, and especially diet. These factors don’t just create inflammation; they speed up aging as well.

The good news? You CAN influence many of these triggers, starting with the foods you eat.

Below is a breakdown of the top inflammation-provoking foods to limit or avoid:

Top 8 Foods That Promote Inflammation

1. Sugar and Refined Starches

Simple carbs—like sugary cereals, desserts, white bread, and white rice—spike blood sugar and insulin levels. Each spike triggers an inflammatory response. Eat them regularly and inflammation becomes the norm, not the exception.

2. Vegetable Oils

Many common vegetable oils are overloaded with omega-6 fatty acids. While omega-6 isn’t inherently bad, it becomes a problem when it greatly outweighs omega-3 intake. The average American ratio is wildly out of balance, creating the perfect environment for inflammation. Try cooking with coconut oil or ghee instead.

3. Dairy

Dairy products contain high levels of casein and lactose—proteins and sugars that many people struggle to digest. When the body can’t process them well, it treats them as threats and produces an inflammatory response.

4. Gluten

Found in wheat, barley, and rye, gluten is a common trigger for immune reactions. Roughly 18 million Americans have a sensitivity—most don’t realize it. When your body sees gluten as an irritant, inflammation follows.

5. Trans Fats

Hydrogenated oils and trans fats (often found in processed and packaged foods) increase harmful LDL particles in the bloodstream. These particles drive inflammatory processes throughout the body.

6. Processed Corn Products

Corn derivatives like corn oil, corn starch, and high-fructose corn syrup show up everywhere. In their refined form, they spike blood sugar and insulin—another direct route to inflammation.

7. Peanuts

Peanuts commonly contain natural molds and are a top food allergen. Even if you’re not severely allergic, your body may still perceive them as invaders, triggering inflammation.

8. Artificial Additives

If you can’t pronounce an ingredient, your body probably can’t make sense of it either. Preservatives, dyes, flavor enhancers, and other synthetic chemicals often lead to an immune reaction because the body doesn’t recognize them as food.

Foods That Help Fight Inflammation

Just as certain foods stoke inflammation, others calm it down and help the body heal. Here are the top anti-inflammatory foods worth keeping in rotation:

1. Leafy Greens

Spinach, kale, collards, and broccoli are loaded with vitamin E—a nutrient shown to help protect against inflammatory molecules.

2. Turmeric

This golden spice contains curcumin, a compound known for its powerful anti-inflammatory effects. It helps “turn off” pathways in the body that spark inflammation.

3. Wild-Caught Salmon

Rich in omega-3 fatty acids, wild salmon helps lower inflammation and supports brain health. Choose wild over farmed, as farmed fish lack the same nutritional benefits.

4. Flaxseeds & Chia Seeds

Both are excellent plant-based sources of omega-3s. Add them to smoothies, oatmeal, or salads for an easy anti-inflammatory boost.

5. Berries

Berries pack antioxidants and anthocyanins—the compounds that give them their vibrant color and anti-inflammatory power.

6. Walnuts

A handful of walnuts adds healthy fats, fiber, antioxidants, and minerals like magnesium—all essential for managing inflammation.

7. Garlic

Garlic works similarly to some anti-inflammatory medications by blocking pathways that lead to pain and swelling. Plus, it’s great for immunity.

8. Avocados

Full of carotenoids, vitamins C and E, healthy fats, and minerals, avocados soothe inflammation and support joint health.

If you made it this far, here’s my gift for you to help with inflammation;

Anti-Inflammatory Smoothie Recipe