6 Harmful Foods To Avoid To Help ‘Control Inflammation,’ According To A Harvard Trained Doctor
April 6, 2025 by Faith Geiger
On a small scale, inflammation is natural—it’s your body’s response to pain and injury. However, if inflammation levels get out of control and become chronic, it can do serious damage to your health over time, contributing to a wide range of issues, from joint pain and fatigue to autoimmune conditions and heart disease. And while many factors play a role in inflammation, your diet can make a major impact. Adding anti-inflammatory foods to your plate is a great idea, but it’s also important to limit your intake of certain detrimental choices.
In a recent Instagram reel, Dr. Terry Shintani (@drshintaniforyourhealth) shared six common foods he recommends avoiding to reduce inflammation and manage conditions like rheumatoid arthritis, psoriasis, ulcerative colitis, and chronic headaches. “I’ve been reducing inflammatory and autoimmune disease naturally for over 30 years,” he says. Here’s what he advises limiting your intake of—or cutting out entirely—from processed meats to fried foods.
1. Processed Meats
Processed meats might be delicious, but they can be a nightmare for your health. According to Dr. Shintani, "They have saturated fat and produce TMAO—or thymethylamine N-oxide—both of which cause inflammation." TMAO is a compound produced when gut bacteria digest certain foods, and research has linked high levels of it to increased risk of heart disease and chronic inflammation. Say it ain't so! Guess we'll cut back on the hot dogs this summer.
2. Added Sugar and Processed Carbs
Sugar spikes aren’t just a problem for blood sugar—they also impact inflammation. Unfortunately, that means cutting back on sugary, carby foods is a good idea for your health. "Elevated blood sugar promotes inflammation," Dr. Shintani says. Refined carbs like white bread, pastries, and soda cause blood sugar to rise rapidly, which can trigger an inflammatory response throughout the body. Over time, this can worsen autoimmune symptoms and contribute to disease progression.
3. Dairy
Although there's some debate over the value of dairy in the nutrition sphere, Dr. Shintani says that those worried about inflammation should avoid it. "Cut out dairy. Saturated fat in dairy promotes inflammation and many people are allergic to dairy protein that can trigger inflammation," he says. Whether it's yogurt, cheese, or milk, these foods may be contributing to inflammation, especially if you have a sensitivity.
4. Fried Foods
Although fried foods are difficult to resist, it shouldn't be a surprise to hear that their less than ideal for your health, especially when it comes to inflammation. "The process of frying can produce advanced glycated end products and increase trans fats, which both promote inflammation," Dr. Shintani explains. AGEs (advanced glycation end products) form when foods are cooked at high temperatures, especially with fat. AGEs have been linked to oxidative stress and tissue damage—so it's best to refrain from ordering the fried chicken sandwich next time you're out for dinner.
5. Charbroiled Meats
Sometimes it isn't just the food you cook, but how you cook it, that can contribute to inflammation. While a perfectly charred burger sure brings the great flavor, it can also bring health consequences. "Avoid charbroiled foods because burning meat produces polycyclic hydrocarbons that are inflammatory," says Dr. Shintani. These compounds are formed when meat is cooked over an open flame, and they may lead to increased risk of cancer and chronic inflammatory conditions. Yikes!
6. Omega-6 Oils and Animal Fats
Not all fats are bad for you; in fact, healthy fats (like omega-3 fatty acids) are a crucial part of a well-rounded diet. However, omega-6s can have the opposite effect when consumed in excess. Dr. Shintani advises limiting "omega-6 oils found in seed oils, meat, and chicken, which is a precursor to inflammatory prostaglandins that promote inflammation." It's best to avoid seed oils like corn, soybean, and sunflower oils. Stick to healthier choices, like olive oil and avocado oil, instead!