Foods That Fuel Inflammation: What to Eat Less for Better Health
- 2 days ago
- 4 min read
How Your Diet Can Affect Pain, Energy, Gut Health, and Overall Wellness
By Dr. Dan Yachter | Elevation Health Chiropractic – Lake Mary, FL
Have you ever noticed that after eating certain foods, you feel sluggish, bloated, achy, or even experience more joint pain?
While occasional inflammation is a normal part of the body's healing process, chronic inflammation is different. When inflammation persists over time, it has been linked to numerous chronic health conditions, including heart disease, type 2 diabetes, arthritis, obesity, and certain autoimmune disorders.
The good news? Your daily food choices can play a major role in supporting a healthy inflammatory response.
At Elevation Health Chiropractic, we believe that true wellness starts from the inside out. Along with spinal health and nervous system function, nutrition is a key component of helping your body perform at its best.
What Is Inflammation?
Inflammation is your body's natural defense mechanism. It helps fight infections and repair damaged tissues.
However, when inflammation becomes chronic, it can begin affecting healthy cells and tissues, contributing to pain, fatigue, digestive issues, and long-term health problems.
Research published in Nature Medicine has identified chronic inflammation as a contributing factor in many age-related diseases.
1. Sugary Foods and Beverages
Excess sugar is one of the biggest contributors to chronic inflammation.
Foods high in added sugars may:
Increase inflammatory markers
Promote insulin resistance
Lead to energy crashes
Contribute to weight gain
Common sources include:
Soft drinks
Candy
Pastries
Sweetened coffee drinks
Packaged desserts
✅ Healthy Swap
Choose whole fruit, sparkling water, or naturally sweetened options instead of sugary beverages and snacks.
2. Ultra-Processed Foods
Ultra-processed foods often contain refined ingredients, preservatives, emulsifiers, and artificial additives.
Examples include:
Packaged snack foods
Fast food
Frozen processed meals
Instant noodles
Highly processed breakfast cereals
Research suggests diets high in ultra-processed foods are associated with increased inflammation and poorer overall health.
✅ Healthy Swap
Focus on whole foods such as lean proteins, vegetables, fruits, nuts, legumes, and whole grains whenever possible.
3. Refined Carbohydrates
White bread, white rice, pastries, and many processed baked goods digest quickly, causing rapid spikes in blood sugar.
Frequent blood sugar spikes may contribute to:
Increased inflammation
Fatigue
Increased hunger
Weight gain
✅ Healthy Swap
Choose whole grains like oats, quinoa, brown rice, and whole-grain bread for more sustained energy.
4. Processed and Red Meats
Regular consumption of heavily processed meats such as:
Bacon
Sausage
Hot dogs
Deli meats
has been associated with increased risks of chronic disease.
These foods often contain high amounts of sodium, saturated fat, and preservatives.
✅ Healthy Swap
Choose lean proteins like fish, chicken, turkey, beans, lentils, or tofu more often.
5. Fried Foods
Deep-fried foods can contain compounds that promote oxidative stress and inflammation.
Examples include:
French fries
Fried chicken
Onion rings
Potato chips
✅ Healthy Swap
Bake, grill, roast, or air-fry foods instead of deep frying.
Foods That Help Fight Inflammation
Fortunately, many foods naturally support a healthy inflammatory response.
Consider adding more:
🥦 Colorful vegetables
🫐 Berries
🥑 Avocados
🐟 Fatty fish (salmon, sardines)
🥜 Nuts and seeds
🫒 Extra virgin olive oil
🌿 Herbs and spices like turmeric and ginger
These nutrient-rich foods provide antioxidants, vitamins, minerals, and healthy fats that support overall wellness.
Supporting Your Health Beyond Nutrition
Nutrition is only one piece of the wellness puzzle.
At Elevation Health Chiropractic, we encourage patients to combine healthy eating with:
Regular physical activity
Quality sleep
Stress management
Proper hydration
Routine chiropractic care
A healthy spine helps support a healthy nervous system, while healthy lifestyle habits provide your body with the tools it needs to function at its best.
Nutritional Support for a Healthy Lifestyle
Even with a balanced diet, some people benefit from targeted nutritional support.
At UltraPlex Supplements, we offer professional-quality products designed to complement a healthy lifestyle.
Some of our favorites for individuals focused on reducing inflammation include:
These supplements are intended to support overall wellness when combined with healthy nutrition and guidance from your healthcare provider.
Explore our wellness supplements: https://ultraplexsupplements.com/
A Message from Dr. Dan
Inflammation isn't caused by one meal—but it can be influenced by the choices we make every day.
Small, consistent changes in your nutrition can have a meaningful impact on your energy, mobility, and long-term health.
Your body is designed to heal and thrive when you provide it with the right foundation.
Ready to Feel Your Best?
If you're dealing with chronic pain, fatigue, digestive issues, or inflammation, we're here to help you take a proactive approach to your health.
📍 Elevation Health ChiropracticLake Mary, Florida
👨⚕️ Dr. Dan Yachter
Schedule your wellness consultation today and discover how chiropractic care, healthy nutrition, and lifestyle changes can help you live with less inflammation and more vitality.
References
Furman D, et al. Chronic inflammation in the etiology of disease across the life span. Nature Medicine. 2019.
Harvard T.H. Chan School of Public Health. The Nutrition Source: Inflammation and Diet.
World Health Organization. Healthy Diet Fact Sheet.
Centers for Disease Control and Prevention (CDC). Healthy Eating for Chronic Disease Prevention.
Medzhitov R. Origin and physiological roles of inflammation. Nature.