The 5 Foods That May Be Fuelling Inflammation (And What to Eat Instead)

Inflammation often gets a bad reputation, but it's actually a normal and essential part of the body's healing process. When you cut your finger or recover from an injury, inflammation helps repair damaged tissues and protect against infection.

The problem arises when inflammation becomes chronic. Low-grade, ongoing inflammation has been linked to a range of health concerns, including joint pain, digestive issues, fatigue, infertility, cardiovascular disease and metabolic disorders like diabetes. While no single food causes inflammation on its own, some dietary patterns may contribute to inflammatory processes in the body. The good news is that small changes can make a meaningful difference.

Here are five foods and food groups that may contribute to inflammation in some people, along with healthier alternatives to consider.

1. Sugar - Sweetened & Artificially Sweetened Drinks

Soft drinks, energy drinks and sweetened beverages contain large amounts of added sugar, which can drive blood sugar spikes and contribute to inflammation. But “sugarfree” drinks aren’t always a better choice. Many contain artificial sweeteners such as aspartame and sucralose, which can disrupt the gut microbiome. Because the microbiome plays a key role in regulating inflammation, changes in gut bacteria may contribute to digestive symptoms and lowgrade inflammation.

Regular consumption can contribute to blood sugar fluctuations and has been associated with increased markers of inflammation.

Try instead:

• Sparkling water with fresh fruit

• Herbal teas

• Water infused with cucumber, mint or citrus

• Unsweetened, natural coconut water (nature’s electrolyte)

These options help maintain hydration without excessive added sugars.

2. Highly Processed Snack Foods

Crisps, packaged biscuits, confectionery and many convenience foods are often high in refined carbohydrates, unhealthy fats and additives while being low in fibre and nutrients.

A diet rich in ultra-processed foods has been associated with poorer health outcomes and increased inflammation.

Try instead:

• Nuts and seeds

• Carrot or cucumber sticks with hummus

• Highprotein snacks such as two hardboiled eggs

• Full-fat greek yoghurt or Skyr with berries

• Stewed apples & pears (great source of soluble fibre)

These alternatives provide more nutrients and help support stable energy levels, avoiding inflammatory blood sugar spikes.

3. Processed Meats

Bacon, sausages, salami and ham typically contain preservatives such as nitrates. Nitrates can be irritating to the gut lining and research suggests that frequent consumption may contribute to inflammatory processes and poorer long-term health outcomes.

Try instead:

• Nitratefree or preservativefree options

• Chicken, turkey, lamb, or beef

• Oily fish such as salmon, sardines, mackerel (avoiding high mercury tuna)

• Eggs

• Lentils and beans (if tolerated)

• Tofu or tempeh

These options provide protein while also delivering valuable nutrients that support recovery, hormone balance, and overall health.

4. Refined Carbohydrates

White bread, pastries, cakes, fruit juice, and many breakfast cereals can cause rapid rises in blood sugar. Repeated fluctuations may contribute to cravings, energy dips, and inflammation.  Pairing carbohydrate-rich foods with fibre, fat and protein helps stabilise blood sugar levels, preventing drastic spikes and reducing inflammation.

Try instead:

• Wholegrain/seeded bread (avoiding added preservatives, emulsifiers & sugars)

• Coarse or steel-cut oats

• Brown, wild, or black rice

• Quinoa, buckwheat, or lentils

• Sweet potatoes and other root vegetables

• Cooked and cooled white potatoes or rice (rich in resistant starch)

These foods provide more fibre, help feed the microbiome, improve nutrient absorption, support steadier blood sugar control and reduce inflammation.

5. Excessive Alcohol

Excessive alcohol consumption can disrupt gut health, affect sleep quality, and contribute to inflammation. Alcohol places an additional burden on the liver, a key organ involved in detoxification, hormone metabolism, and inflammation regulation. For people experiencing fatigue, infertility, poor sleep, joint inflammation or perimenopausal symptoms, reducing or eliminating alcohol can be an important step in lowering inflammation.

Some individuals also have genetic variations that affect how efficiently they process alcohol. If you experience flushing, headaches, strong “aftereffects,” or worsening symptoms after drinking, your body may be signalling that alcohol is harder for you to metabolise.

Try instead:

• Alcohol-free alternatives (watch for added sugar or artificial sweeteners)

• Sparkling water with a wedge of lime, cucumber, or fresh mint leaves.

• Kombucha (where appropriate)

• Herbal teas

Reducing alcohol intake often has benefits beyond inflammation, including improved sleep, energy and recovery.

Focus on What to Add, Not Just What to Remove

One of the biggest mistakes people make is focusing entirely on foods to avoid. In reality, building an anti-inflammatory diet is often more about including more nutrient-dense foods.

Aim to regularly include:

• Colourful vegetables

• Berries and whole fruits

• Oily fish (avoiding high mercury tuna)

• Nuts and seeds

• Extra virgin olive oil

• Legumes and lentils (if tolerated)

• Wholegrains

• Herbs and spices

These foods provide fibre, antioxidants and healthy fats that help support the body's natural balance.

Inflammation is influenced by many factors, including stress, sleep, physical activity, gut health and overall dietary patterns. Blood sugar is harder to regulate when you’re stressed or rushing around. Starting the day with a breakfast rich in fibre, protein and healthy fats helps keep blood sugar stable, supports cortisol balance and reduces inflammation, especially compared with highcarb cereals or pastries.

Rather than searching for a perfect diet, focus on making consistent, sustainable changes. Small improvements made regularly are often far more effective than drastic short-term diets. If you're experiencing ongoing pain, fatigue, digestive issues or unexplained symptoms, a personalised approach that considers both nutrition and lifestyle factors may help uncover the underlying contributors.