Inflammation is a significant factor in weight management and overall health, with certain foods known to exacerbate this issue (while others can help reduce it!). When aiming for weight loss, it’s crucial to avoid inflammatory foods that can lead to blood sugar spikes, gut issues, and other health problems. Many of these foods are commonplace in the modern diet, making it easy to unknowingly sabotage your health and weight loss efforts. Understanding which foods to avoid can be a game-changer for anyone looking to achieve their fitness goals and maintain long-term health.
That’s why we checked in with health experts to shed some light on a few of the worst, highly inflammatory foods you should avoid if you’re trying to shed pounds. By identifying and eliminating these inflammatory foods from your diet, you can reduce inflammation, stabilize your blood sugar levels, and support a healthier gut—key components for successful and sustainable weight loss.
1. Donuts
Donuts, with their enticing glazes and sugary toppings, are often a culprit when it comes to weight gain and inflammation, warns Lisa Richards, nutritionist and creator of the Candida Diet. She explains that cutting them out for a flatter belly may be a good idea: "Donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance." Got it!
2. Processed Granola Bars
Packed with hidden sugars, preservatives, and refined grains, seemingly wholesome granola bars can disrupt metabolic balance, leading to increased calorie intake, gut issues, and potential weight gain.
"Granola bars are the worst 'healthy' food for weight loss because they are full of inflammatory ingredients that prevent weight loss, including refined sugars and grains. Many food manufacturers claim that their granola bars are healthy because they contain oats, but the added ingredients in granola bars are what makes them so unhealthy," says Heather Hanks, a nutritionist at Medical Solutions Barcelona. Choose minimally processed, low-sugar options whenever possible.
3. Processed Meats
Processed meats, such as bacon, hot dogs, and sausages, are laden with unhealthy fats, preservatives, and additives that can trigger inflammation in the body when consumed regularly. This chronic inflammation can interfere with metabolic processes and disrupt the body's ability to effectively burn calories, making it harder to shed excess weight.
"Processed meats are not only high in unhealthy fats, but they also contain additives like nitrates and nitrites, which have been linked to inflammation and chronic diseases. Processed meats are high in saturated fats, which can lead to inflammation when consumed in excess. Furthermore, the additives used in these meats, such as nitrates and nitrites, can cause oxidative stress and inflammation in the body," Kaitlyn Willwerth, MS, RD, CLT says.
She recommends to make healthier choices by opting for lean protein sources such as chicken, turkey, fish, or plant-based options like lentils and chickpeas. If you have a hankering for processed meats, consider selecting nitrate-free and low-sodium alternatives whenever available.
4. Store-bought Cookies
Store-bought cookies, laden with refined sugars, unhealthy fats, and artificial additives, can contribute significantly to weight gain and inflammation. The high sugar content in these sweet treats not only leads to an increased calorie intake but also triggers insulin spikes, promoting fat storage.
Valeria Dolbel, founder of Beauty Diets, says cookies count as a "food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value." She further adds, "Low fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," adding that your favorite cookie likely "causes belly fat due to highly-processed ingredients such as butter, sugar, and refined flour."
5. Fruit Juice
When fruits are juiced, their natural sugars become concentrated, leading to a beverage that is calorie-dense and can disrupt blood sugar levels. Excessive sugar intake is associated with weight gain and can trigger inflammatory responses in the body.
"When choosing a fruit juice, check for one that is 100% fruit juice, which means there is no added sugar. Some fruit juice may have as much added sugar as a can of soda, which can lead to an instant spike in blood sugar," Sheri Berger, RDN, CDCES, says.
6. Vegetable oils
Vegetable oils may sound harmless enough—after all, they come from vegetables, and vegetables are healthy, right? However, nutritionist Lisa Richards warns that many vegetable oils are actually highly inflammatory and could be holding you back from your weight loss goals.
"Vegetable oils can be inflammatory due to an imbalance between omega-6 and omega-3 fatty acids," she explains. "While both types are essential for health, the typical Western diet contains an excessive amount of omega-6 fatty acids, primarily found in vegetable oils like corn, soybean, and sunflower oils."
When you consume to many omega-6 fatty acids, she tells us, your body could produce more pro-inflammatory molecules in your body. For this reason, it's important to prioritize healthy fats instead. "In contrast, omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties," Richards notes. Replacing vegetable oils with healthy fat-rich olive oil is one good way to go.
7. White Bread
If a loaf of white bread is your default choice when you're browsing the grocery store aisles, health experts say it's time to switch to whole grain—especially if you want to lose weight. That's because white bread is made with refined carbs, which can take a serious toll on your overall health. "White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially its inflammatory effects," Richards warns.
Refined carbs like those found in white bread have been stripped of practically all of their nutritional value. As Richard explains, they "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions." She notes that because of this, products like white bread "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis." Overtime, that inflammation can also lead to weight gain. Another major factor here is the fact that eating white bread can lead to blood sugar spikes. The sugar content is especially bad when you consider the fact that the refined carbs lack nutritional value and offer virtually no fiber—so not only does white bread pack in the sugar, but it's also all for nothing, because it won't keep you full for very long. And that means you'll likely run into cravings and overeating later in the day.
Instead of subjecting your body to these effects, experts say you should go for healthier types of bread, like whole grain and sprouted options. You may be surprised by how much better you feel—and how much it helps you lose weight!
8. Potato Chips
It shouldn't come as too much of a surprise to hear that processed snacks like potato chips can lead to weight gain over time when eaten in excess. "Potato chips and snack mixes are high in unhealthy fats and sodium," warns dietitian Catherine Gervacio. "Their fat content can contribute to excess calorie intake which can lead to weight gain. These chips are typically fried in unhealthy fats, such as vegetable oils like sunflower oil or palm oil. These oils are high in saturated and trans fats, which have been linked to inflammation in the body and an increased risk of chronic diseases like heart disease and obesity."
Say it ain't so! Luckily, there are plenty of healthier snack options out there. Gervacio recommends air-popped popcorn, roasted chickpeas, raw nuts and seeds, or veggie sticks with hummus to "satisfy cravings while providing nutrients and fiber." Perfect!
9. Sugary Condiments
Sugary condiments can be stealthy culprits in the battle against weight gain. Often overlooked, these sweet additions to our meals, such as ketchup, mustard, and high-sugar salad dressings, can pack a powerful punch of added sugars. Mary Sabat MS, RDN, LD says, "These condiments often contain high fructose corn syrup and added sugars, which can lead to inflammation when consumed in excess. They also add empty calories to meals, potentially contributing to weight gain."
Being mindful of the hidden sugars lurking in condiments and opting for healthier alternatives can be a major step in maintaining a balanced diet and achieving weight management goals.
10. Sugary Granola
Granola is often marketed as a health-conscious choice. However, just as with granola bars, it can sometimes hide a surprising amount of added sugars and unhealthy fats. While it's true that granola can be a good source of fiber and certain nutrients, particularly if made with whole grains, nuts, and seeds, many commercial varieties are heavily processed and loaded with sugars and oils.
"Granola is typically high in both added sugars and calories. The high sugar content can contribute to gut inflammation and unwanted abdominal fat. Granola is also quite dense in calories which can add to weight gain," Jesse Feder, a personal trainer & registered dietitian at myfoodallergyteam.com says.
11. Artificial sweeteners
Unfortunately, while white sugar is a definite no-no when it comes to gut health, artificial sweeteners don’t make much of a healthy alternative. Richards says these options, like sucralose and aspartame, “can irritate the gut and cause dysbiosis in the gut’s microbiome.” Dysbiosis refers to that imbalance in gut bacteria we were talking about earlier–and it can cause some serious damage to your overall health, including “gastrointestinal discomfort like gas, bloating, and worse." Yikes!
Sucralose is one of the worst offenders to stay away from. Dr. Gioffre points out that "One study found that [sucralose] can reduce your healthy gut bacteria by up to 50 percent.” The problem here, along with other artificial sweeteners, is that "it isn’t broken down during the digestion process, so it arrives in your large intestine fully intact; your gut bacteria feast on it and die. It also accumulates in your fat cells." Choose natural sweeteners instead!
