Foods that Cause Inflammation List

The foods that cause inflammation list is an overview of the foods that you need to know. It is impossible to totally eliminate inflammatory foods from the diet. However, we can take steps to reduce the amount of inflammatory foods we take in. The foods that cause inflammation list is growing. If we have missed any, please let us know.

The foods of greatest concern are foods high in trans fats and foods high in saturated fats.

Foods that Cause Inflammation List

Foods With High Glycemic Index

Think foods that have sugar in them, foods that are sweet and foods that turn to sugar when we eat them.


White Potatoes



Food Sensitivities

Any food allergy can cause inflammation.

The main culprits are gluten in wheat products and casein in dairy products.

List of Foods High in Trans Fats

Spreads like margarine (double whammy: loaded with trans fats and saturated fats.

Stick margarine (both trans and saturated)

Tub margarine (both again)

Shortening (also both)

Butter (bonus here too, you get both) Note" Although both margarine and shortening are bad, supposedly cooking will not make them any worse. However, all bets are off with microwaving. We just do not know.

Packaged foods such as cake mixes, biscuit mixes and other packaged mixes may have a lot of trans fat per serving.

Note: With a little flour and baking powder you can do-it-yourself and avoid the trans fat trap.

Packaged soups like Ramen noodles and cup of soups usually have high levels of trans fat.

Note: Making your own soup in a crock pot can be fun (make it into a hobby) and healthy.

Fast food is bad food when it comes to trans fats. The frying of fries, chicken and other foods in partially hydrogenated oil will do more than add to your thighs.

You know, that favorite greasy spoon, that place where you can actually hear you arteries clog on a quiet day. The foods served there may be fun and taste great but they come at a price. That price is your health.

Sometimes the foods served at the major chains are partially fried in trans fat before being shipped to the restaurant. Pancakes and grilled sandwiches may be lathered in trans fat too. This is because margarine is used to lubricate the grill.

Note: Order your meat broiled or baked. Skip the fries, biscuit and pie.

Frozen food fail too. Pizzas, fish sticks, frozen pies, pot pies, waffles usually have trans fat. Even if the label says it's low-fat, it still usually will have trans fat.

Note: Baked is better than breaded when it comes to frozen foods.

Baked goods are bad. The chain and supermarket bakery will usually have more trans fats than other foods. It is in the dough. Also, cookies and cakes, especially those with shortening as part of the frosting, will be loaded with trans fats. Many products have both trans and saturated fats.

Cream-filled cookies and cakes have both trans fats and saturated fats. You know the white grease your mother or grandmother cooked with. Take that white greasy substance, add some sugar, whip it and you have the creamy filling in many stuffed cookies and cakes. Yep, your eating pure grease.

Chips (corn and potato) Frying them in shortening makes for a crispy crunch.

Crackers are loaded with trans fat too.

Note A better choice is pita bread, pretzels, and whole wheat toast.

Breakfast Cereal: Highly processed often mean high in trans fats.

Energy bars are processed with trans fats.

Candy is not dandy. You will find that some have more fat content than others. A chocolate bar with nuts may have more trans fat than gummy bears. The best choice is dark chocolate.

Nondairy creamers and flavored creamers taste so good because of the trans fats that they are made of.

Toppings, dips, gravy, mixes and even your garden salad dressing may be loaded with trans fats.

Note: Best choice, use skim milk or powdered nonfat dry milk or learn to love your coffee black.

Foods high in saturated fats

Saturated fats are usually those from animal products like meat, dairy and eggs. Additionally they are also found in some plant-based sources like coconut, palm and palm kernel oils.

These fats can be identified by their nature. They become solid at room temperature.

These are the fats that end up clogging your arteries, raising total and LDL (bad) cholesterol levels.

dairy products (whole)

full fat dairy products

whole milk

sour cream




egg yolks

cocoa butter


coconut oil

palm kernel oil

palm oil

corn oil

cottonseed oil


Red meats




fried meats

canned meats


organ meats




Some consider the nightshade vegetables as being pro-inflammatory. For this reason we have included them on the foods that cause inflammation list even though there is little supporting science.

These include tomatoes, eggplants, cayenne, paprika, peppers and white potatoes. There is no hard science that these contribute to inflammation. Through the years, numerous friends who have spoken of these swear by the avoidance of them.

For most people, high-carb, low-protein diets are inflammatory. We’ve seen repeatedly that low-carb diets reduce inflammation for most women.

As knowledge grows, the foods that cause inflammation list will grow. Please come back and watch us grow.

Go to Types of Inflammation Main Page and look at the specific types of inflammation.

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