5 Worst Inflammatory Foods to Avoid If You Have Joint Pain According to Science

Certain foods are known to increase inflammation in the body which can impact on your general health. Avoiding inflammatory foods such as sugar, trans fats, refined carbs, and processed meats can help lower your risk of chronic disease. Eating too many foods that cause inflammation has been linked to rheumatoid arthritis, heart disease, diabetes, and obesity.


Of course, inflammation has its role to play in keeping your body healthy and fighting off infections. Inflammatory responses increase your body’s defenses and promote healing. However, it’s long-term inflammation that can have a detrimental effect on your health.

Here are the top foods to avoid in order to reduce your body’s anti-inflammatory response, according to health experts.

1. High Fructose Corn Syrup and Other Forms of Added Sugar

Added sugars in foods like packaged granola bars, cereal, and fancy coffee drinks can increase chronic inflammation through the release of cytokines, and can also raise blood pressure, says nutrition expert Frances Largeman-Roth, RDN, author of Eating in Color. Consuming excessive high fructose corn syrup and other forms of sugar can also increase your risk of type 2 diabetes, insulin resistance, and even cancer, adds Andrew Abraham, MD, the founder and CEO of Orgain.

Don’t confuse these foods with those that contain naturally occurring sugar, like fruits, vegetables, whole grains, and dairy. We’re talking about sugars that are added to foods and beverages to sweeten them (save for honey, which has been shown to reduce inflammation.) While it’s not realistic to cut out all added sugars in our diets, we can certainly stand to reduce our daily intake. "Start by using less sweetener in your morning coffee and gradually reduce it to zero," Largeman-Roth advises. And be sure to read nutrition labels.

2. Trans Fats

While most brands have removed trans fats—they’ll be listed as partially hydrogenated fats in the ingredient list—from their food products, certain packaged foods still contain them. “For example, packaged frosting has 2 grams of trans fat per 2 tablespoon serving," explains Largeman-Roth. Trans fats have been found to cause systemic inflammation in the body and eating them has been linked to coronary heart disease.

3. Refined Carbs

The difference between a whole grain and a refined grain is that a whole grain contains the entire grain kernel (bran, germ, and endosperm). Foods like brown rice, whole wheat flower, oatmeal, and whole cornmeal are all whole grains. A refined grain, on the other hand, has been milled to have the fibrous bran and the nutrient-rich germ removed. Think: white flour, white bread, white rice. Refined grains are very easy to overeat (hiiii, dinner rolls) and according to Largeman-Roth, extra pounds can lead to chronic inflammation. Studies also show that whole grains help to reduce inflammation in the body. “Aim to make at least half of your grains whole,” she advises.

4. Red Meat

“Meat typically has high levels of both arachidonic acid and saturated fat which contributes to inflammation,” says Dr. Abraham.

One easy, overarching way to counter inflammation is to consume more plant-based foods, the doctor says. Plant-based proteins typically have a markedly lower amount of fat, particularly saturated fat. “Plant based diets that also include plenty of leafy greens and vegetables have an anti-inflammatory effect on the body. This, in turn, minimizes the risk of disease and even more importantly, those adopting more plant-based options in their diet simply feel much better.”

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