5 Everyday Foods That Can Cause Inflammation, According To Health Experts

You don’t have to forgo red meat entirely. Shaw recommends considering the source of the meat and opting for quality over quantity. “Occasional intake of lean red meat can provide iron and B vitamins which are needed in a balanced diet,” she says. “Moderation is key.”

If you do want to cut down on processed and red meat, consider swapping for chicken, fish and plant-based proteins, such as tofu and legumes.

4. Fizzy drinks, sweets and pastries

“Refined sugars cause rapid spikes in blood glucose, followed by inevitable crashes, which over time can contribute to insulin resistance,” says Shaw. “This constant blood sugar rollercoaster promotes low-grade chronic inflammation in the body, placing extra stress on the endocrine system and disrupting hormone balance.” Diets high in refined sugars also feed harmful gut bacteria and reduce microbial diversity, an imbalance which can weaken the gut barrier and increase the passing of toxins into the bloodstream – this can also drive inflammation.

Refined sugars feature in processed foods, like fizzy drinks, sweets, pastries, white supermarket bread and packaged snacks, all of which are nutrient-poor overall. “Natural sugars found in fruit, on the other hand, come with fibre and nutrients that help slow absorption – so not all sugar is made equal,” explains Shaw. Sugar comes under a number of different names on ingredients lists, including high-fructose corn syrup, maple syrup, coconut sugar, glucose-fructose syrup, fruit juice concentrate and any ingredient ending with “-ose”, so keep an eye out when you are food shopping.

5. Fried foods

Fried foods are “often cooked in refined oils that, when heated to high temperatures, produce harmful compounds like trans fats and oxidised oils”, explains Shaw. “These don’t just increase inflammation, they also elevate oxidative stress. Regular consumption can also interfere with how the body processes and utilises key hormones, such as oestrogen and progesterone, the two key female hormones, meaning that it may contribute to menstrual irregularities, fertility challenges and conditions like endometriosis and PCOS.”

Regular intake is also linked to weight gain, insulin resistance and type 2 diabetes, not to mention the fact that it disrupts the gut microbiome, which can further contribute to low-grade chronic inflammation.

Occasional frying at home using a high-quality oil (like olive or avocado) is better than regularly relying on deep-fried takeaways, says Shaw, who points out again that balance is important.

Ingredients lists that feature the words “hydrogenated” or “partially hydrogenated oils” are red flags for inflammatory foods, and should be replaced with whole, homemade and unprocessed foods. “If in doubt, follow the Mediterranean diet,” says Shaw.