Unlock the Shocking Truth: Which Everyday Foods Are Secretly Igniting Inflammation and Destroying Your Health?

Ever found yourself reaching for that oh-so-convenient snack only to wonder if it’s quietly stirring up trouble inside your body? Well, here’s a plot twist: a fresh study now links those ultra-processed foods (yep, the ones packed with mysterious ingredients and shelf-life magic) to elevated inflammation levels—a crafty villain behind several serious health woes. Considering that about 70 percent of what ends up on our plates falls into this ultra-processed category, it’s like inviting a rowdy party crasher into your body’s natural harmony. Inflammation isn’t just an annoying buzzword; it’s a tough player that can nudge your health towards heart disease, cancer, and beyond. So, what’s the real story behind UPFs and inflammation, and more importantly, how can you dodge the worst of their effects without turning into a full-on kale crusader? Stick with me—we’re unpacking the latest expert insights so you can keep your body happy without losing your sanity. LEARN MORE

• A new study links ultra-processed foods (UPFs) with higher levels of inflammation in the body.
• Inflammation is tough on your body, and can contribute to some pretty serious health conditions.
• Here’s what experts want you to know about how UPFs can affect your health, and what you can do to protect yourself.

There’s been a ton of negative buzz around ultra-processed foods (UPFs) this year thanks to Health Secretary Robert F. Kennedy’s campaign to rid the U.S. of this food staple, and it’s making some people think twice before reaching for the Twinkies at the grocery store. It makes sense: UPFs have been linked to a growing number of health issues—and new research only continues underscores those risks.

A new study published in The American Journal of Medicine links eating ultra-processed foods with higher levels of inflammation in the body. And given that ultra-processed foods make up about 70 percent of our food supply and that inflammation has been linked with a slew of serious health complications like heart disease and cancer, these findings are worth paying attention to.

Here’s what you need to know about this latest research, according to experts.

Meet the experts: Allison H. Ferris, MD, is the study co-author and chair of the Department of Medicine at Charles E. Schmidt College of Medicine – Florida Atlantic University; Jessica Cording, RD, CDN, author of The Little Book of Game-Changers; Sonya Angelone, RDN, is a nutritionist and registered dietitian based in San Francisco.

What did the study find?

For the study, researchers analyzed data on diet and health from more than 9,200 people who participated in the National Health and Nutrition Examination Survey.

The researchers discovered that participants ate a median of 35 percent of their daily calories from ultra-processed foods. People in the lowest group received 0 to 19 percent of their daily calories from ultra-processed foods, while those in the highest group received up to 79 percent of their daily calories from these foods.

After crunching the data, the researchers discovered that people who ate the most ultra-processed foods had an 11 percent higher likelihood of having elevated levels of high sensitivity C-reactive protein, a marker of inflammation that’s also linked to cardiovascular disease. It was worse for people who ate moderate levels of ultra-processed foods (or 40 to 59 percent of their daily calories)—they were 14 percent more likely to have elevated levels of this inflammatory marker.

Adults between the ages of 50 to 59 had a 26 percent higher risk of inflammatory markers compared to people aged 18 to 29, and people with obesity had an 80 percent higher risk of inflammatory markers compared to those who had a lower weight.

“The findings have major clinical and public health as well as research implications,” the researchers wrote in the conclusion.

What exactly are UPFs again?

Generally, foods are categorized by the level of processing using a system called the NOVA scale. Here’s how it breaks down:

• Unprocessed and minimally processed foods: Foods that are consumed in their natural state or barely altered. This include everything from broccoli to apples and milk.
• Processed culinary ingredients: These foods go through minimal processing, like pressing, refining, grinding, or milling. Some examples include olive oil or flour.
• Processed foods: These foods typically contain sugar, oil, salt, or other substances and are altered from their usual state. Canned tuna and certain cheeses fall into this category.
• Ultra-processed foods: These foods are processed and have added ingredients like artificial colors and flavors, preservatives for shelf stability, and ingredients to preserve texture. Lots of packaged foods fall into this group.

You can see a full list of some of the most common UPFs here.

Why are UPFs linked to inflammation?

There are a few potential reasons for this. “Ultra-processed foods contain substances and chemicals that are not naturally found in foods,” says Allison H. Ferris, MD, study co-author and chair of the Department of Medicine at Charles E. Schmidt College of Medicine – Florida Atlantic University. “As a result, they can do several things to the body, including altering the gut microbiome and triggering the release of inflammatory mediators, which can further break down our natural immune responses and promote further inflammation.”

These foods also tend to be loaded with sugar and salt, which are known to contribute to bodily inflammation and can raise the risk of developing health conditions like diabetes and heart disease, Dr. Ferris says.

“A lot of times, these ultra-processed foods are very poor in nutrients like protein, fiber, and healthy fat, and tend to be rich in sugar and refined carbohydrates,” says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “That may contribute to inflammation because they’re not very supportive of stable blood sugar,” she adds.

Finally, UPFs contain ingredients that are harmful to the gut, and a large portion of the immune system is located in the gut, explains Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco. “These foods decrease beneficial bacteria in the gut while allowing more bad bacteria to grow, which can trigger […] an immune response which leads to inflammation,” she says.

How can I limit UPFs in my diet?

It’s hard to totally avoid UPFs, and having some in your diet is likely fine, per Angelone—but you want to try to limit them as much as you can. “Fill your plate with less processed foods first, mainly from fruits, vegetables, whole grains, legumes and low-fat dairy,” she says. “Then, depending on your calorie needs and activity level, enjoy a small amount of ultra-processed foods if you would like.”

Cording stresses the importance of focusing on consuming whole foods first. “You want to crowd out the stuff you don’t want to eat with the stuff you do want to eat more of,” she says. Dr. Ferris agrees. “The more ‘real food’ your diet can be, the better.”

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.