10 Foods to Avoid That Cause Inflammation

Are you experiencing inflammation? It might be time to make a few dietary changes. Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish" lifestyle on her YouTube channel. In a popular video, she unveils a bunch of foods that cause inflammation. “In this video, we take a look at the top foods that cause inflammation and what to look for instead,” she writes about the viral video. “We've been hearing for the past several years about inflammation, how it's the cause of a lot of pain and discomfort, and how it's actually part of the root of so many illnesses and diseases. While inflammation can be a good thing, since it's your body's natural response to trying to protect itself, the bottom line is inflammation and bloating can be very uncomfortable, especially if you're not injured or sick, and it can keep you from enjoying a happy, healthy lifestyle,” she explains. “So today I'm gonna share with you 10 types of foods that can actually cause inflammation within your body so that you can avoid those and don't risk having those triggered within your diet.”

Table Sugar

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First up? Table sugar, “also called sucrose and high fructose corn syrups” are very highly associated with causing inflammation in your body, “which can ultimately lead to disease,” she says. “So sugar is made up of 50% glucose and 50% fructose. And high fructose corn syrup is made up of 60% fructose and 40% glucose. The reason why we're paying attention to this is because fructose and excess levels of fructose in your body have been linked to a lot of issues like fatty liver disease, diabetes, insulin resistance, weight gain, obesity, cancer, chronic kidney disease, heart disease, and many more. So to avoid foods that are high in fructose, you're gonna wanna avoid things like candy sodas, pastries cakes, cookies, donuts, and a lot of breakfast cereals. And if you wanna check out my video on sneaky hidden sugars, there's a lot of examples on more types of specific brands that you wanna be looking out for.”

Trans Fats

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“Trans fats are some of the unhealthiest foods that you can eat,” she says. “Unlike naturally occurring fats that come from plants and foods, trans fats are artificially created and essentially your body does not like them. Studies have actually shown that increased levels of trans fats in your diet cause inflammation within your adipose tissue, which is your fat tissues. So that's gonna cause a lot of issues for heart disease and arthritis is gonna really flare up that inflammation” Why do people put them in food? They help extend the shelf life of pastries and baked goods. “Foods to avoid that are high in trans fats are things like french fries, margarine, pretty much any pre packaged like cakes and muffins and cookies and donuts, and anything that says partially hydrogenated oils on the label is gonna have a trans fat in there.”

Refined Carbohydrates

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Refined carbohydrates “take a nutrient rich food and strips it of all of its nutrients, and then takes that other piece that's been stripped and gives that to you,” she says. “So you're basically getting a food that's been stripped of all minerals and vitamins and fiber and all of the good stuff that food is supposed to provide to you.” They also have a higher glycemic index score, “so that means that refined foods are gonna cause your blood sugar levels to increase more than other foods, and with higher glycemic index foods, you're gonna have increased inflammation.” Foods that are high in refined carbs are breads, pastas, chips, pizza, candy, breakfast cereals, cookies, sodas, “and other foods that contain a lot of processed sugar or processed flour.” Instead, she recommends foods that have whole grains that aren't processed.

Processed Meats

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“Processed meats are highly associated with heart disease, obesity, and cancers like in your stomach and in your colon because of how they're processed and how these foods are cooked at higher temperatures, they definitely cause inflammation in our bodies,” she says. “Foods that are in this category would include bacon, sausage, smoked meats, deli meats, ham and jerky. But not all of those are bad for you. So you wanna look for foods that contain no nitrates or nitrites and avoid foods that are smoked.”

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MSG

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“Monosodium glutamate, also known as MSG, is a flavor enhancing additive that is added to food. It basically is a food additive that easily triggers two different types of inflammation and can cause issues in your liver,” she claims. “Foods that are high in MSG include prepackaged soups, salad dressings, fast food, and deli meats. So oftentimes when you're dining out, you kind of have to ask or look for signs that show you that no MSG is added. And you can also always take a look at the labels to avoid foods that contain added MSG.”

Gluten

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Next up, gluten, “something that is particularly difficult for people who are sensitive to joint pain,” she says. “It can also set off an autoimmune response for people with celiac disease in which it really causes a lot of pain and discomfort and can actually damage small intestines and cause a lot of joint pain.” For these people, she recommends gluten-free products that don’t contain any of the other ingredients mentioned.

Aspartame

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She also recommends avoiding aspartame, “an added sweetener that contains no nutritional value or calories, so it's often used in foods that are sugar free,” she says. “But one of the problems with aspartame is that a lot of people's bodies react very negatively to it and treat it like it's a foreign substance, and they try to attack it with their autoimmune systems. And when that happens, that causes an inflammatory response. So foods that are marketed as sugar free as a healthy option, like diet sodas or sugar-free candies or sugar-free drinks can actually cause a pretty big inflammatory response in a lot of individuals. So to avoid that, you can just look for foods that contain no added sweeteners or no artificial sugars.”

Casein

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Some recent studies have actually shown that casein, which is prevalent in milk and dairy products, can actually cause an inflammatory response and a gastrointestinal issue in a lot of people. “That means it can cause a lot of bloating and discomfort in your stomach.,” she says. “So if after consuming casein you find that you actually have that type of response, instead try looking for foods that contain no casings that aren't dairy related, that are actually plant-based alternatives.”

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Omega-3 and 6 Fatty Acids

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“While our bodies do require certain levels of Omega-3 and omega six fatty acids, which are contained in vegetable oils and seed oils, having too much omega six fatty acids can actually cause an inflammatory response,” she says. “Foods that are high in vegetable oils and seed oils are gonna be pretty obvious. They're gonna be your vegetable oils plus mayonnaise, and oftentimes store-bought salads contain a lot of these oils,” she says. Instead, you should look for foods that contain avocado oil, olive oil, and coconut oil, “much better options if you have an inflammatory response to those types of oil.”

Alcohol

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Another no-no? Inflammation. “While moderate amounts of alcohol consumption does have some actual health benefits, having too much alcohol, especially on a regular basis, can cause a lot of inflammatory issues,” she says. “So higher alcohol consumption would be for men who have more than two drinks a day, or for women who have more than one drink every day. The problem with excessive alcohol is that it causes your liver to have difficulty removing those toxins from your body. And your liver is responsible for removing all different types of toxins. So the more you stress it for the alcohol, the more it's gonna be stressed for other things, and it's not gonna do as good of a job of removing all of those toxins from your body, which is then gonna cause that inflammation. So the easy way to reduce that is just to reduce your alcohol consumption.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!

Ditch the Bleached White Flour and Refined Grains

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Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

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Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

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Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

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Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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Steer Clear of Fried Foods

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Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

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While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

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Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

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At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

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Avoid Foods with Unpronounceable Ingredients

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Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

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Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

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Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

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Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you dealing with dreaded hot flashes during menopause? While they are a part of the aging process, you might be aggravating them with your diet. According to Dr. Sina Leslie Smith, MS, MA, LAc, MD, licensed acupuncturist trained in functional, integrative, and culinary medicine and founder of Chicago Healing Center, certain foods make hot flashes worse during menopause. “Lots of foods can contribute to the generation of hot flashes or make hot flashes worse,” she says.

Alcohol

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A drink or glass of wine might help you relax, but it can also aggravate hot flashes. “Alcohol warms the body and makes sleep disruptions worse,” explains Dr. Smith.

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Caffeine

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You might need a cup of coffee or tea in the morning, but it can trigger hot flashes. “Caffeine raises heart rate and blood pressure, which makes you feel warmer,” Dr. Smith explains. Your body interprets those signs as sympathetic drive over stress, which makes hot flashes worse.”

Spicy Foods

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Spicy foods are also a no-no. “Eating capsaicin can lower the body’s set point overall (this is why most equatorial cuisines have spicy foods). However, capsaicin makes you sweat—the opposite of what most women are striving for when they have hot flashes,” Dr. Smith says.

Fatty Foods

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Fatty foods trigger hot flashes as well. “Hormonal changes mean that lipids are being metabolized in different ways during menopause, including cholesterol (LDL, HDL, TG, and apoproteins),” says Dr. Smith.

Shelf-Stable Foods

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Dr. Smith explains that most shelf-stable foods are high in omega-6 fatty acids. “This pushes the body into an inflammatory state.”

Sugar

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Sugar is “broadly inflammatory,” Dr. Smith explains, describing the triggering food. “If eaten in the evening, sugar can disrupt sleep.”

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Ginger and Cinnamon

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Ginger and cinnamon are “very warming,” which is a recipe for disaster with hot flashes. “We seek out herbs and spices that are warming in the cold months—think about what we use to flavor our foods at Thanksgiving and Christmas,” Dr. Smith explains. “These herbs and spices will warm the body and, generally speaking, make hot flashes worse.”

💪🔥Body Booster: If you are starting to experience hot flashes as part of hormonal changes, the first thing you should do is examine your diet and make some easy changes to it.

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.

Doughnuts

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Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

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Soda

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Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

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Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

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Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

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“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

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Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

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Foods with Ingredients You Can’t Pronounce

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Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

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Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

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Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

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High Fructose Corn Syrup

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Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

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Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

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Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

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While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

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Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

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Processed Foods

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“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.