Inflammation is your body’s natural response to stress, injury, or infection—but when it becomes chronic, it can work against your health. The effects of inflammation can show up in numerous ways, from joint pain and fatigue to skin flare-ups and digestive issues,. What’s even trickier is that many common foods (ones you might eat every day without a second thought) can trigger or worsen inflammation.
Making small, smart changes to your diet can have a major impact on how you feel. By cutting back on certain inflammatory foods and replacing them with nourishing alternatives, you can help calm your system, boost energy, and support healthier skin and digestion. Here are four foods that are known for causing inflammation—and four better-for-you swaps that can help your body thrive.
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1. Bacon
Bacon may be delicious, but it’s one of the biggest culprits when it comes to inflammation. Processed meats like bacon are high in saturated fats and advanced glycation end products (called AGEs), which form when meat is cooked at high temperatures. These compounds can trigger inflammatory responses in the body and increase oxidative stress. Bacon also contains nitrates and nitrites—preservatives that have been linked to inflammation.
2. Chips
Chips are often fried in refined vegetable oils high in omega-6 fatty acids, which can throw off the body’s delicate balance of healthy fats and promote inflammation. They’re also loaded with salt and simple carbs, which can spike blood sugar and lead to water retention and puffiness. Even baked or flavored varieties often contain artificial additives and preservatives that can irritate the gut and worsen inflammatory reactions.
3. Fried Foods
Fried foods—whether it’s chicken, fries, or onion rings—are typically cooked in oils that break down into harmful trans fats at high temperatures. These fats can increase bad cholesterol (LDL) and lower good cholesterol (HDL), contributing to inflammation in the arteries and throughout the body. Regularly eating fried foods can also raise levels of inflammatory markers that are linked to diseases including heart disease.
4. Doughnuts
Doughnuts combine some of the worst inflammatory triggers: refined flour, sugar, and trans fats. The refined carbs cause rapid spikes in blood sugar, leading to insulin resistance over time—a major driver of inflammation. Meanwhile, the oils used for frying can release harmful compounds that promote oxidative stress. Together, these ingredients create inflammation that can affect your skin, energy, and overall health.
5. Substitute: Hummus and Vegetables
Hummus paired with fresh vegetables is a satisfying, anti-inflammatory snack that’s packed with nutrients and healthy fats. Chickpeas—the base of hummus—are rich in fiber and plant-based protein, which help balance blood sugar and support gut health, both key to reducing inflammation. The olive oil and tahini in hummus add omega-9 fatty acids and antioxidants that protect cells from oxidative stress. Paired with veggies like bell peppers, cucumbers, or carrots, you get an extra boost of vitamins that help calm inflammation and nourish your body.
6. Substitute: Greek Yogurt and Blueberries
Greek yogurt and blueberries make a powerhouse combo for fighting inflammation. Greek yogurt contains probiotics—beneficial bacteria that support gut health and strengthen your immune response, which is directly tied to inflammation levels. Blueberries are loaded with antioxidants that help combat oxidative damage in the body. Together, this creamy, tangy-sweet snack helps restore balance in the gut, reduce inflammatory markers, and promote radiant, healthy-looking skin.
7. Substitute: Tomatoes in Olive Oil
Tomatoes cooked or drizzled with olive oil deliver one of the most effective anti-inflammatory pairings in the kitchen. Tomatoes are rich in lycopene, a powerful antioxidant known to lower inflammation and protect against oxidative stress. Cooking them in olive oil not only enhances their flavor but also helps your body better absorb lycopene. Olive oil itself contains heart-healthy monounsaturated fats and polyphenols that can lower inflammatory markers, making this combination a simple yet potent addition to any anti-inflammatory diet.
