Inflammation is a natural immune response to injury or illness—but chronic inflammation, often triggered by diet, can contribute to serious health issues like heart disease, diabetes, arthritis, and even gut disorders. Times of India’s feature highlights ten everyday foods that may be quietly making you feel worse.

1. Fried foods (e.g., French fries, donuts, fried chicken): high in omega‑6 fats and trans fats, both linked to inflammation.
2. Refined carbs (white bread, pastries, pasta): disrupt gut balance and spike inflammatory markers.
3. Sugary drinks and snacks: added sugar fuels chronic inflammation and raises blood pressure.
4. Trans fats (in margarine, processed dairy, baked goods): boost bad cholesterol and inflammatory biomarkers.
5. Ultra‑processed foods: loaded with additives, sodium, sugar—major inflammation drivers.
6. Omega‑6–rich vegetable oils (soybean, corn, sunflower): excessive intake can be pro‑inflammatory.
7. Artificial sweeteners: may disrupt gut health and elevate inflammation.
Additional culprits often noted include processed meats, alcohol, and high‑salt foods, all associated with inflammation.

Switching to anti‑inflammatory choices—like whole grains, fatty fish, nuts, and colorful fruits and vegetables—can help restore balance. Combined with regular exercise, stress management, and moderation, dietary tweaks offer a powerful route to better health and reduced chronic inflammation.