Ever feel bloated, puffy, or just
off after a "healthy" snack?
Inflammation is your body's natural response to injury, infection, or harmful stimuli. It's part of the immune system's defense and healing process. There are two types of inflammation, acute and chronic.
Acute inflammation is short-term. It happens quickly (within minutes or hours) and usually goes away once the threat is gone. Think: a cut, a sprained ankle, or a cold. You might see redness, swelling, or feel pain, which are all signs your body is healing.
Chronic inflammation is long-term. It lingers for weeks, months, or even years. It can be low-grade and silent, often caused by things like poor diet, stress, toxins, or an underlying condition (like endo, autoimmune issues, etc). Over time, it can damage healthy tissues and contribute to diseases.
The ingredients in the products you use and the foods you eat are often overlooked when it comes to contributing factors of inflammation. Your body is constantly responding to what you put in and on it. Some ingredients support healing and reduce inflammation, while others quietly contribute to it over time. Let's talk about 4 ingredients that may be secretly causing inflammation in your body.
Seed Oils
Seed oils are vegetable oils extracted from the seeds of certain plants. Some of the most common ones include:
They’re widely used in processed and packaged foods, restaurant cooking, and even many “health” snacks because they’re cheap and have a long shelf life. They are high in omega-6 fatty acids, which can contribute to chronic inflammation when not balanced with omega-3s (fish oils are high in omega-3s).
It’s not that seed oils are inherently bad, but the issue lies in how they’re processed and consumed:
Highly processed: Most commercial seed oils are extracted using high heat and chemical solvents like hexane. This process can create harmful byproducts, like trans fats, and damage the oil’s structure.
High in omega-6s: Seed oils are rich in omega-6 fatty acids. Our bodies need omega-6s, but the modern diet often has way too many, especially compared to anti-inflammatory omega-3s (found in fish, flax, chia, etc.). An imbalanced ratio can promote chronic inflammation.
Oxidation: These oils are unstable when exposed to heat, light, and air. Cooking with them at high temperatures (like deep frying) can produce oxidized compounds that are inflammatory and damaging to cells.
Seed oils often are hiding in salad dressings, chips, frozen meals, and even “healthy” snacks.
I am not saying you need to avoid them altogether, but if you are experiencing inflammation, it could be due to seed oils.
Better alternatives include: Butter, Ghee, Extra Virgin Olive Oil, Beef Tallow, and Avocado Oil.
Natural Flavors
Sounds harmless, right? But what does it actually mean?
"Natural flavors" might sound harmless, but they often hide a cocktail of chemicals due to a serious lack of transparency. These ingredients can be ultra-processed, commonly paired with preservatives, and may trigger sensitivities in people, especially those dealing with gut issues or hormonal imbalances. The vague labeling makes it hard to know what you're actually consuming, which is a major red flag for anyone trying to support their health. Instead, choose products that list real, recognizable ingredients instead of vague "natural flavors" to avoid hidden additives that could be working against your body.
Gums (like xanthan gum, guar gum, carrageenan)
Gums are used as thickeners or stabilizers in many dairy-free milks, sauces, and protein powders. They can cause bloating, gas, and gut irritation for sensitive individuals. They can be particularly aggravating for those with IBS, leaky gut, or autoimmune issues.
Tip: Look for "gum-free" or use DIY alternatives (like chia seed or coconut milk blends).
Corn (especially processed corn and high-fructose corn syrup)
Corn is one of the most common allergens and inflammatory grains. It is often GMO and heavily sprayed with glyphosate. Corn is found in everything from cereals to ketchup. It's not just high fructose corn syrup that you need to worry about. You need to look for corn starch, corn flour, corn oil, etc. They can all be problematic when it comes to inflammation.
Better alternatives: organic non-GMO corn in moderation,
MASA chips, and GF pasta that does not contain corn.
So What Can You Do?
Get really good at reading ingredient labels, but if you don't want to do that, I highly recommend FIG. FIG is an amazing app that you can go in and set your dietary restrictions, and include these inflammatory ingredients.
Make most of your food at home. This way, you know exactly what is in it.
Don’t aim for perfection, just awareness and small swaps. Life is all about balance. There is no need to stress yourself out over this.
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Chronic inflammation often hides in everyday foods. You don’t have to overhaul your whole life, just start with a few swaps. Always listen to your body, it’s trying to tell you something.
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