Chronic inflammation has been linked to many of today’s most prevalent health conditions, including diabetes, cardiovascular diseases, arthritis, and autoimmune diseases, per the National Library of Medicine. The foods we eat are major contributors to bodily inflammation, which is why experts suggest avoiding the number-one food that causes inflammation as much as possible (as well as limiting other foods that cause inflammation).
Meet the experts: Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook; Amy Lee, M.D., a medical nutrition specialist.
But first, it’s important to distinguish between the two main types of inflammation: acute and chronic. “Acute inflammation helps to protect and heal our bodies,” Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook, previously told Prevention. This type is temporary and part of the body’s natural immune response. “Chronic inflammation, however, is a prolonged state that can damage healthy cells, tissues, and organs, contributing to various diseases, including heart disease, diabetes, and certain cancers,” Harris-Pincus said. This is the type that inflammatory foods may exacerbate.
According to research and the experts we spoke to, ultra-processed foods (like potato chips, candy, fast food, hot dogs, etc.) are the number-one foods that cause inflammation. “Processed foods, such as things in a bag or box, are notorious for having ingredients that are not natural or preservatives that help it stay on a shelf for a long time or texturizers/additives to make foods taste better,” which may contribute to inflammation, Amy Lee, M.D., a medical nutrition specialist, previously explained.
In fact, a new study published in The American Journal of Medicine found that higher intake of ultra-processed foods was directly linked to higher levels of C-reactive protein, a key marker of inflammation and a strong predictor of heart disease. Separate research has also shown that diets that contain ultra-processed foods may be associated with a higher risk of immune dysregulation-linked diseases, like inflammatory bowel disease and maybe even autoimmune diseases.
But, “all ultra-processed foods are not created equal. Some are nutrient-dense and health-promoting,” said Harris-Pincus. While it’s best to try to enjoy fresh, whole foods as much as possible, processed foods such as protein powder and canned beans can be part of a healthy diet. But those that offer very few or no nutritional perks should be avoided, as they can contribute to inflammation.
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