Dietitians Reveal 5 Signs Your Diet May Be Causing Inflammation

Plus, the easy tweaks to help reverse it.

Mar. 31, 2026 at 11:32pm

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Chronic inflammation may be behind some of the most debilitating illnesses and health conditions, and in many cases, your diet may be an active contributor. Knowing the signs your diet is causing inflammation can help you make the necessary adjustments and tweaks to your meals to reduce inflammation and associated symptoms, helping you feel better.

Why it matters

Chronic, low-grade inflammation is strongly linked to the development and worsening of cardiovascular disease, as well as the development of high blood pressure. Reducing inflammation through dietary changes can help improve overall health and well-being.

The details

According to the experts, some of the most common signs that your diet may be causing inflammation include high blood pressure or cholesterol, joint pain or arthritis, persistent fatigue and low energy, digestive issues like constipation or diarrhea, and frequent illness. The first step is reducing your intake of inflammatory foods like ultra-processed foods, refined carbs, added sugars, fried foods, and red/processed meats. The second step is increasing your intake of anti-inflammatory foods like antioxidant-rich fruits and vegetables and fatty fish rich in omega-3s.

  • The article was published on March 31, 2026.

The players

Sapna Peruvemba

A plant-based registered dietitian nutritionist in Loma Linda, CA.

Destini Moody

A registered dietitian nutritionist at VNutrition.

Jamie Baham

A cancer prevention dietitian at Ladybug Nutrition.

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What they’re saying

“It can be difficult to pinpoint diet as the sole cause of inflammation. Many health conditions, including infection, autoimmune disease, and chronic conditions, can elevate inflammatory markers.”

— Sapna Peruvemba, Plant-based registered dietitian nutritionist

“People with a diet full of inflammatory foods may not see very profound symptoms. This is why chronic inflammation is often called 'the silent threat' to long-term health.”

— Destini Moody, Registered dietitian nutritionist

“I've had multiple clients initially complain of inflammation, take my advice to increase fruit and vegetables in their diet while reducing added sugars, and then return celebrating reduced inflammation and pain.”

— Jamie Baham, Cancer prevention dietitian

What’s next

If your symptoms do not resolve after making dietary changes, it would be a good idea to visit your doctor, as there may be something else going on.

The takeaway

By identifying the signs that your diet may be causing inflammation and making simple adjustments to reduce inflammatory foods and increase anti-inflammatory foods, you can take proactive steps to improve your overall health and well-being.