Inflammation is a natural and essential response that helps the body heal from injury and fight infection. In the short term, it protects us. However, when inflammation becomes chronic, it can quietly damage tissues and increase the risk of serious health conditions, including heart disease, diabetes, autoimmune disorders, and digestive problems. According to a Harvard-affiliated gut health specialist, what we eat on a daily basis plays a powerful role in either fueling or calming inflammation.

The Gut–Inflammation Connection

The gut is one of the body’s most important regulators of inflammation. A healthy gut microbiome helps maintain immune balance and prevents excessive inflammatory responses. When gut health is compromised—often due to poor diet, stress, or processed foods—the body’s inflammatory pathways can become overactive.

The Harvard doctor explains that diets high in inflammatory foods can damage the gut lining and disrupt beneficial bacteria. This imbalance makes it harder for the body to regulate inflammation, potentially leading to chronic symptoms such as fatigue, joint pain, digestive discomfort, and long-term disease.

Below are some of the most common inflammation-triggering foods identified by the Harvard expert, along with healthier alternatives.

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1. Highly Processed Coconut and Palm Oil

Coconut and palm oils are widely used in packaged foods and some cooking methods. While they are plant-based, they are very high in saturated fats. Excessive consumption of saturated fats has been linked to increased inflammation and a higher risk of cardiovascular disease.

Dr. Wolf recommends limiting these oils, especially in their highly processed forms, and choosing healthier fats that support heart and gut health.

Healthy alternatives:

• Extra-virgin olive oil

• Flaxseed oil

These oils are rich in monounsaturated fats and omega-3 fatty acids, as well as antioxidants that actively help reduce inflammation.

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2. Fatty and Processed Meats

Fatty cuts of red meat, such as beef and pork, along with processed meats like sausages and bacon, contain high levels of saturated fats and inflammatory compounds. Regular consumption has been associated with heart disease, metabolic disorders, and chronic inflammation.

While enjoying these foods occasionally is unlikely to cause harm, Dr. Wolf advises limiting their presence in everyday meals.

Healthy alternatives:

• Skinless poultry

• Fatty fish like salmon and sardines

• Plant-based proteins such as beans, lentils, and chickpeas

These options provide protein without triggering inflammatory pathways.

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3. Highly Processed Foods

Ultra-processed foods are among the biggest contributors to chronic inflammation. They often contain artificial additives, preservatives, refined carbohydrates, and trans fats, all of which can disrupt gut bacteria and provoke inflammatory responses.

Dr. Wolf strongly encourages a diet centered on whole, minimally processed foods. These foods naturally provide fiber, antioxidants, and phytonutrients that help calm inflammation and nourish gut bacteria.

Healthy alternatives:

• Fresh fruits and vegetables

• Whole grains like oats and brown rice

• Nuts and seeds

As a general rule, choose foods with short, recognizable ingredient lists.

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4. Sugary Drinks

Sugary beverages—including sodas, energy drinks, sports drinks, and sweetened juices—are packed with added sugars and provide little to no nutritional value. Excess sugar intake promotes inflammation, contributes to insulin resistance, and increases the risk of obesity, type 2 diabetes, and heart disease.

Dr. Wolf recommends replacing sugary drinks with options that hydrate and support metabolic health.

Healthy alternatives:

• Herbal teas

• Infused water with lemon, berries, or mint

• Plain water with fresh fruit or herbs

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Building an Anti-Inflammatory Diet

To protect long-term health, the Harvard doctor recommends shifting toward a balanced anti-inflammatory diet. This includes eating plenty of fruits and vegetables, whole grains, legumes, and healthy fats such as olive oil. Fatty fish like salmon, rich in omega-3 fatty acids, are particularly effective at reducing inflammation.

These foods are loaded with antioxidants, fiber, and essential nutrients that support gut health and help the body regulate its inflammatory response more effectively.

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Lifestyle Habits Also Matter

Diet alone is not the only factor influencing inflammation. Dr. Wolf emphasizes that healthy lifestyle habits are equally important. Regular physical activity, adequate sleep, and effective stress management all help keep inflammation under control. Chronic stress and poor sleep can worsen gut health and amplify inflammatory processes.

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Final Takeaway

Chronic inflammation often develops quietly, but its effects can be profound. By making thoughtful dietary choices and adopting healthy daily habits, it is possible to reduce inflammation, protect gut health, and support overall well-being.

Small, consistent changes—such as choosing whole foods, reducing added sugars, and prioritizing healthy fats—can make a meaningful difference over time.