Over the course of a few years, a busy professional struggled with constant fatigue, brain fog and unpredictable digestion. Despite how well they managed stress and how much sleep they got, they still felt drained.
Their joints ached, mood fluctuated, and admitted coffee had become a necessity just to get through the day. It was easy for them to assume this was just part of aging or the demands of a hectic schedule.
However, a routine visit to their healthcare provider changed everything. A simple question shifted their perspective:
“Have you ever considered how your diet might be affecting how you feel?“
After thinking for a moment, the person had a surprising realization. Perhaps it wasn’t just stress or exhaustion causing their symptoms. Instead, it was the food they were consuming they had always considered harmless.
They didn’t realize that the food they were eating was fueling inflammation and quietly affecting their energy, mood and long-term health.
Could the same be happening to you?
What is Inflammation?
Acute inflammation is your body’s short-term response to an injury or infection. This is a natural and protective process that helps with healing. For example, think of swelling around a cut or a fever when fighting an infection.
Chronic inflammation occurs when your immune system remains activated for a long period, even when there’s no immediate threat. This can lead to symptoms such as fatigue, joint pain, digestive issues, and chronic diseases like heart disease, diabetes, and autoimmune conditions.
Many people don’t realize the impact diet can have in either fueling or fighting inflammation in our bodies. The foods we eat every day can either contribute to ongoing inflammation or help calm it. As a result, affecting everything from our energy levels to long-term health.
The Worse Offenders: Foods That Fuel Inflammation
While an occasional indulgence is fine, regularly consuming these foods can contribute to chronic inflammation, affecting your energy, digestion, and overall health.
#1. Refined Sugars and Processed Carbohydrates
- Causes blood sugar spikes, triggering an inflammatory response.
- Increase the risk of insulin resistance and metabolic disorders.
- Examples: White bread, pastries, sodas, candy, flavored yogurts, and sugary breakfast cereals.
#2. Trans Fat and Highly Processed Oils
- Found in many fried and packaged foods, trans fats promote inflammation and increase the risk of heart disease.
- Many processed cooking oils are heavily refined and can contribute to inflammation when consumed in excess.
- Examples: Margarine, vegetable shortening, deep-fried foods, fast food, and processed snacks (chips, crackers). Common processed oils include soybean oil, corn oil, and canola oil, which are often used in fast food and packaged products.
#3. Excessive Dairy and Gluten (for Some People)
- Some individuals are sensitive to dairy and gluten, leading to digestive issues, joint pain, and increased inflammation.
- Dairy proteins (casein and whey) and gluten can contribute to gut irritation and immune responses in susceptible individuals.
- Examples: Conventional milk, cheese, ice cream, white bread, pasta, and baked goods.
#4. Artificial Additives and Preservatives
- Chemical additives can disrupt the gut microbiome and promote inflammation.
- Some food colorings, artificial sweeteners, and preservatives have been linked to digestive and immune dysfunction.
- Examples: Processed meats (hot dogs, deli meats), packaged snacks, artificial sweeteners (aspartame, sucralose), and flavored drinks.
As you can see, the foods we eat every day have a powerful effect on our bodies by either fueling inflammation or helping to calm it. A diet consistently high in inflammatory foods can take a toll on your energy, mood, and long-term health.
The good news is that certain foods can also help to fight it. Making small, simple shifts in your diet can help you feel more energized, think more clearly, and support your overall well-being.
In the next article, I’ll explore foods that help to reduce inflammation and help you feel your best. Stay tuned for practical tips on how to incorporate them into your daily routine!
“Every time you eat or drink, you are either feeding disease or fighting it.”
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References
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Calder, P. C., Bosco, N., Bourdet-Sicard, R., Capuron, L., Delzenne, N., Doré, J., … & Meheust, A. (2017). Health relevance of the modification of low-grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing Research Reviews, 40, 95–119.
Galland, L. (2010). Diet and inflammation. Nutrition in Clinical Practice, 25(6), 634–640.
Mayo Clinic. (n.d.). Mediterranean diet for heart health. Mayo Clinic. Retrieved February 21, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Minihane, A. M., Vinoy, S., Russell, W. R., Baka, A., Roche, H. M., Tuohy, K. M., … & Calder, P. C. (2015). Low-grade inflammation, diet composition, and health: Current research evidence and its translation. British Journal of Nutrition, 114(7), 999–1012.
National Center for Biotechnology Information (NCBI). (n.d.). The role of diet as a modulator of the inflammatory process. Retrieved February 21, 2025, from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10057655
Zhang, S., Wang, L., Meng, L., Liu, Y., & Qu, H. (2018). Association between dietary inflammatory index and chronic diseases among adult populations: A systematic review and meta-analysis. Nutrition Journal, 17(1), 20.
Shaun Lynch is the founder of Impacting Education, an online personal development company dedicated to empowering individuals to lead lives of purpose, fulfillment, and impact. Dr. Lynch combines his expertise in healthcare and education to inspire positive, lasting change through his writing and teaching.
