When it comes to inflammation, most people are aware of anti-inflammatory foods like turmeric, ginger, and green tea. However, few realize that there’s one food group that is considered the most inflammatory of all—one that most people consume every day without thinking twice. So, what is it? The answer might surprise you.
Understanding Inflammation: The Battle Between Plants and Animals
Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a host of health issues, including autoimmune diseases, allergies, and gut problems. There’s been a lot of debate over what causes inflammation. Some say that red meat and other animal products are the culprits, while others argue that fiber-rich plant foods are to blame. So, what’s really going on?
- Vegan advocates argue that animal products, especially red meat, are highly inflammatory.
- Carnivore enthusiasts, on the other hand, point to fiber—especially from plant sources—as the primary cause of gut inflammation.
This conflicting information leaves many wondering: which foods should you be avoiding to reduce inflammation and improve gut health?
The Truth About Fiber and Inflammation
Fiber is often touted as a crucial part of a healthy diet. Research supports the idea that fiber has anti-inflammatory properties and is essential for gut health. However, this doesn’t hold true for everyone. Some people, especially those with autoimmune conditions, find that cutting out fiber—particularly from grains and certain plant-based foods—can help reduce inflammation and alleviate symptoms.
Why is that? It turns out that the fiber in plants, while beneficial for many, can be hard to digest for some individuals. When fiber isn’t broken down properly in the gut, it can ferment, leading to an overgrowth of harmful bacteria and irritation. This leads to what’s known as unfermented fiber—a key contributor to inflammation in sensitive individuals.
The Role of Gut Microbes: What You’re Not Told About Fiber
Here’s an important insight: the body doesn’t digest fiber on its own. Instead, gut microbes are responsible for breaking down fiber. If you have an imbalance in your gut microbiome, your body might not be able to process fiber correctly. This can cause inflammation, particularly in those with autoimmune conditions.
Studies show that unfermented fiber—fiber that doesn’t get properly broken down—can lead to gut irritation and inflammation. This explains why some people on carnivore diets, which eliminate fiber, report feeling better, with clearer skin, fewer allergies, and less gut inflammation.
But there’s another key player in this debate: glyphosate.
Glyphosate: The Hidden Inflammatory Agent in Your Food
One of the most overlooked contributors to chronic inflammation is glyphosate, a pesticide commonly used in the production of ultra-processed foods. Glyphosate is sprayed on grains, soy, corn, and other crops, making its way into our food supply and, ultimately, our bodies.
Glyphosate has been classified as an antibiotic and has a significant impact on our gut microbiome. It kills beneficial bacteria, like lactobacillus and bifidobacteria, which are essential for a healthy gut. In fact, glyphosate’s presence in our food supply is so widespread that many people unknowingly consume it regularly, leading to long-term damage to their gut health.
The #1 Most Inflammatory Food: Ultra-Processed Foods
So, what is the #1 most inflammatory food on the planet? It’s not just one food, but rather a category of foods: ultra-processed foods.
These foods often contain a combination of:
- Refined sugar
- White flour
- Seed oils (like canola and soybean oils)
- Glyphosate residues from heavily sprayed crops
These ingredients create a perfect storm for inflammation. Ultra-processed foods are nutrient-deprived, filled with additives, and are known to disrupt the balance of gut microbes, leading to chronic inflammation.
The Dark Side of the Food Industry: How Ultra-Processed Foods Became So Popular
The rise of ultra-processed foods didn’t happen by accident. In fact, many food companies adopted tactics from the tobacco industry to downplay the negative health impacts of their products. The tobacco industry, for example, spent decades creating doubt about the harmful effects of smoking, despite overwhelming scientific evidence.
Similarly, food companies have focused on:
- Promoting doubt about the health effects of their products
- Shifting the blame to consumers (i.e., “It’s your choice, not the food”)
- Downplaying research that links processed foods to obesity, diabetes, and chronic disease
These companies even have close ties to the very organizations that shape dietary guidelines, creating conflicts of interest that benefit the ultra-processed food industry at the expense of public health.
The Link Between Ultra-Processed Foods and Chronic Diseases
What’s the result of all this? Obesity rates have tripled, and children are developing diseases like diabetes at an alarming rate. The rise of ultra-processed foods has coincided with a surge in autoimmune diseases, allergies, and other chronic conditions, many of which are linked directly to gut health.
How to Combat Inflammation: A Focus on Real, Whole Foods
So, what can you do to reduce inflammation in your body and improve your health?
- Avoid ultra-processed foods: As the most inflammatory food group, cutting these out of your diet is a crucial step toward reducing inflammation.
- Focus on real, whole foods: Incorporate more fresh fruits, vegetables, lean proteins, and healthy fats into your meals.
- Support your gut health: Probiotic-rich foods like yogurt, kefir, and fermented vegetables can help restore the balance of good bacteria in your gut.
Conclusion: The Key to Reducing Inflammation
The most inflammatory food group on the planet is ultra-processed foods, laden with sugar, refined flour, seed oils, and glyphosate. These foods wreak havoc on your gut microbiome, leading to inflammation and a range of chronic health problems. By cutting out ultra-processed foods and focusing on a diet of whole, nutrient-dense foods, you can take control of your health and reduce inflammation.