5 Inflammation Myths You Should Stop Believing, According to Science

The word “inflammation” inherently sounds scary. Who wants to be inflamed? So it’s no wonder why you might feel concerned at best, and panicky at worst, when you hear people talking about inflammation. But it’s not always bad. 

“Inflammation is your immune system at work—and it’s essential for protecting you from things outside the body that are not supposed to be inside the body, like a virus or bacteria, and you have multiple layers of your immune system set up to try to prevent foreign invaders from causing any issues,” says Jonathan Little, Ph.D., from the Exercise Metabolism and Inflammation Lab at the University of British Columbia. “That’s the good side of inflammation.” 

When you cut your finger, or get a cold, or sprain your ankle, your immune system quickly triggers a strong inflammatory response. This is what’s called acute inflammation, meaning that it lasts for a short time, and then when your immune system gets the all-clear, it eases up.

But like most things in life, there can be too much of a good thing. “Think about it as a slow-burning flame,” says Little, explaining that sometimes our bodies produce a low-grade inflammatory response that, if not tamped down, can lead to much bigger issues. And that chronic inflammation can contribute to a whole slew of health conditions—from cancer, heart disease and diabetes to obesity and gastrointestinal disorders.

Take high blood pressure, for example. When plaque builds up in the artery walls, the heart has to work harder and harder to pump blood through the constricted vessels. That not only strains the heart, but the arteries sustain collateral damage, too. Your immune system does its best to respond to the resulting inflammation, but if high blood pressure and its inflammatory response persist, conditions like heart disease and stroke become a serious risk. 

Research shows that 50% of all deaths worldwide are linked to chronic inflammation-related diseases such as heart disease, cancer, stroke, diabetes and kidney disease. So, needless to say, it’s crucial to pay attention to the diet and lifestyle factors contributing to chronic inflammation in your body.

That said, there are plenty of myths about inflammation floating around, like how you should cut out certain foods from your diet because they’re basically “poison.” So before you purge your pantry, know that while there may be a kernel of truth behind some claims, most have been busted by solid research. Here are the myths you can rest easy ignoring—plus actionable tips to help fight inflammation.

Myth #1: Canola Oil Is Toxic

Go on any social media platform, and you’ll find countless health “influencers” claiming that seed oils like canola are bad for you, even deadly. (Yikes!) And if you look to Google for answers, the results are mixed. Confusing? For sure. So what’s the deal? 

Some people point to the omega-6 fatty acids in seed oils and make a blanket statement that they cause inflammation. But in fact, multiple studies show that linoleic acid, a type of omega-6 fatty acid found in seed oils like canola, may actually help reduce chronic inflammation.

That’s not to say more equals better. For the most anti-inflammatory impact, you should get a balance of omega-6 and omega-3 fatty acids in your diet. The good news is that canola oil is not only rich in linoleic acid but it provides omega-3s as well. One tablespoon of canola oil has 1.3 grams of omega-3s—that’s nearly as much as a 3-ounce serving of cooked salmon, which has 1.8 grams!

The real issue here is that, on average, in the U.S., omega-6 consumption far outpaces omega-3 intake. “What matters is how much and how often you consume them, and in what foods you consume [omega-6s],” says Amy Bragagnini, M.S., RD, CSO, a spokesperson for the Academy of Nutrition and Dietetics. “For example, seed oils are often found in foods that have high amounts of refined carbohydrates, salt and sugar.” Their neutral taste and the fact they can be heated to high temperatures during processing make these oils ideal ingredient options for everything from crackers to cookies. But because of their presence in foods already labeled as “bad,” it’s easy to understand why folks may automatically condemn seed oils themselves as “bad.”   

Myth #2: Processed Foods Cause Inflammation

The word “processed” seems to have become synonymous with the word “inflammation.” But just because a food undergoes processing, that doesn’t automatically mean it’s bad for you. Anything that human hands (or machines) manipulate before it lands on your table—from prewashed lettuce to a box of crackers—is technically processed food, according to the USDA.

At one end of the processed food spectrum is that prewashed lettuce. At the other is ultra-processed foods, or those made with multiple ingredients created through industrial processing. And if ultra-processed foods that are high in added sugar, sodium, refined carbohydrates and saturated fat make up too much of our diets, that can increase inflammation and up the odds of inflammation-related conditions.

Many foods that come in a box, can or bag can actually be quite nutritious. Canned beans are a fiber-packed protein option, and tinned fish is an affordable and equally healthy alternative to fresh. And crackers and breakfast cereals made with whole grains make it easy to boost your fiber intake for the day. So rather than avoiding anything that you haven’t grown yourself, moderation is key—think of balancing your favorite frozen pizza and ice cream with home-cooked meals and plenty of fresh fruit and veggies.

Myth #3: Nightshades Should Be Avoided

Nightshades are a family of plants that include tomatoes, eggplant, bell peppers, potatoes and chile peppers. One of the main reasons nightshades get flak for being inflammatory is because they contain compounds called glycoalkaloids. These compounds are meant to be protective, in that if a bug, animal or human were to eat a lot of that fruit or vegetable—as in more than 200 tomatoes all at once, who does that?—those glycoalkaloids could cause vomiting, diarrhea and stomach pain.

But unless you have an allergy or sensitivity to any one of the nightshades, there’s no reason to avoid them.“I see a lot of people who read things, and they are well-meaning because they want to take charge of their health. But there’s no need to eliminate nightshades,” says Bragagnini. By shunning these foods, you could be robbing yourself of important anti-inflammatory nutrients in your overall diet—vitamin C, lycopene, beta carotene and capsaicin are just some of the health-supporting nutrients found in the nightshade family.

Myth #4: Dairy Is Bad—So You Should Opt for Nondairy Alternatives

For decades, dairy products (think milk, cheese and yogurt) have been vilified for supposedly triggering inflammation that causes stomach problems, sinus issues and acne. Is lactose to blame? 

When someone has a dairy allergy, dairy can, in fact, be inflammatory—causing everything from hives to digestive issues and shortness of breath. And lactose intolerance, or when the small intestine cannot digest some or all of the lactose (a type of milk sugar) present in milk, gastrointestinal problems like diarrhea, gas and bloating may ensue. That’s inflammation at play, notes Bragagnini.

While dairy allergies are rare, lactose intolerance is more common. But it’s a far reach to say that applies to all humans, like you may have been led to believe from social media and misleading headlines.

You might choose to forgo dairy and go the plant-based way for other reasons, such as concerns about the planet or dietary preferences, like if you’re vegan. But alt-milks and other nondairy products aren’t inherently healthier. Many have less protein than cow’s-milk products, may not be fortified with vitamin D—a necessary nutrient that most traditional dairy contains—and could also have added sugars that you might want to limit. So always read the ingredients label. This isn’t to discount all nondairy alternatives, as some can be terrific additions to a healthy diet. The point is that it comes down to personal preference and nutritional needs.

The real kicker here is that research has found dairy products could help tame inflammation. That’s because dairy products contain nutrients that play a role in helping fend off inflammation—vitamin D, calcium, antioxidants and probiotics, to name a few. So don’t feel bad asking for feta on your salad at lunch today.

Myth #5: Sugar—in Any Form—Is Inflammatory

Sugar is generally divided into two categories: added and natural. Added sugars like granulated sugar, brown sugar, high-fructose corn syrup, maple syrup and honey are—you guessed it—added during processing for a variety of reasons, from enhancing flavor to increasing shelf life. We also stir added sugars into our morning cup of coffee or use them to make muffins, cakes and cookies. And regardless of what you’ve heard on social media, they all impact your body in the same way. 

Since sugar finds its way into so many foods, most people eat more than the limit recommended in the Dietary Guidelines for Americans (no more than 12 teaspoons or 48 grams of sugar if following a 2,000-calorie-per-day diet). Plenty of research has shown that eating a lot of added sugars can contribute to inflammation and increase the risk of obesity, cardiovascular disease and other serious health issues. So it’s no wonder people are wary. 

On the other hand, sugars like fructose, glucose and lactose are naturally occurring in fruits, vegetables and unsweetened dairy products like plain yogurt and cheese. But those foods aren’t just sugar, Bragagnini explains. They contain vitamins, minerals, antioxidants, protein and fiber—nutrients that actually help decrease inflammation, which helps ameliorate the effects of the sugar they contain.

Take a banana, for instance: the fiber it contains slows down digestion, which also slows the rate at which the fructose in the banana enters your bloodstream. So rather than the sharp spike in blood sugar you experience from noshing on a Boston cream doughnut, the impact is less significant. And the more balanced your blood sugar is, the less inflammation your body experiences. 

Does that mean no more doughnuts? Nope. “I remind my patients that chronic inflammation is more related to an entire dietary pattern rather than one food alone,” says Bragagnini. “So if you consume high amounts of foods with added sugar, you may be at risk for chronic inflammation, versus following a balanced diet and occasionally choosing a sweetened food.”

If you were to strip out that banana’s fructose on its own (like what happens when corn is processed into high-fructose corn syrup), it’d impact your blood sugar the same as the sugar in the doughnut does. So it’s not as if any single form of sugar is better or worse for you. What matters is how much you consume overall and if there are other nutrients at play (read: fiber) that help soften the inflammatory impact sugar can have. 

What You Can Do to Fight Inflammation

Loads of research show that certain compounds in fruits and vegetables—like blueberries, broccoli and turmeric—can exert anti-inflammatory effects in the body. Likewise, there’s evidence that some foods may be pro-inflammatory—such as red meat and ultra-processed foods that are high in added sugars and saturated fat. 

“I have a lot of patients who ask what they should eat and avoid, and I tell them that as long as they’re not allergic, there’s no one food you can eat that will cause an anti-inflammatory response. So eating 18 pounds of blueberries one day isn’t going to lower inflammation. And also, if you have red meat once in a while, it’s not going to cause systemic inflammation,” says Bragagnini.

What she and Little say matters most is your overall dietary pattern. Eat plenty of fruits and vegetables, high-fiber whole grains, lean protein that’s low in saturated fat (although the occasional cheeseburger or fast-food stop is fine, Bragagnini says), plant-based protein (like beans and tofu), calcium- and vitamin D-rich dairy or dairy alternatives, and heart-healthy fats (like those found in nuts, salmon and seed oils). And keep an eye on how much added sugar you’re getting. Research on these types of eating patterns, like the Mediterranean and DASH diets, has highlighted time and time again the anti-inflammatory benefits that can result.

“The nature of the type of chronic inflammation we’re talking about is the result of your environment and lifestyle playing out over many months and years. That’s what leads to an anti-inflammatory response that is more powerful than any single food that you eat on a given day,” says Little. 

Regular exercise is also important. It’s a proven way to tamp down inflammation, adds Little. The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity physical activity. You can also do a mix of the two. But any amount of movement you can fit into your day—even if it’s 10 minutes here and there—may be beneficial. 

And don’t underestimate the power of a good night’s sleep. Regularly getting too few hours, tossing and turning during the night or just generally getting a crummy night’s sleep can crank up inflammation in your body over time. The average adult needs around seven hours of good-quality sleep (key point here—good-quality) each night.

Lastly, do what you can to manage stress. Inflammation can spring from any chronic stressor—physical or mental. And that’s why it’s important to reduce the amount of stress in your life as much as possible, according to Little. So think about what that could look like for you: Taking a long, hot bath? Curling up with a good book? Hiking with your dog? Chatting with a good friend—or your therapist? Spending some time meditating each morning? Finding regular ways to tamp down those frazzled feelings could be quite helpful in lowering inflammation.

The Bottom Line 

Some inflammation—the acute kind—can be extremely beneficial. It helps keep you healthy and fends off and repairs any damage that comes your way; whether it’s the flu or a nasty blister you got from your new shoes. The chronic type of inflammation is what experts say you want to try to avoid. While some folks might tout eliminating certain ingredients—even complete food groups—as the answer to quelling inflammation, there’s no scientific research backing up those claims. The best way to fight chronic inflammation and safeguard your health is by making good lifestyle choices like eating an overall healthy diet, exercising regularly, getting enough sleep and limiting your stress levels.

Anti-Inflammatory Recipes You’ll Love

When we first started working on this feature, we knew we wanted to include vibrant, delicious recipes. But before we started developing recipes, we needed to figure out what we meant when we said a recipe was anti-inflammatory. After reviewing scientific literature on anti-inflammatory ingredients, our registered dietitians decided that recipes receiving our anti-inflammatory tag should be packed with ingredients like dark-colored fruits and vegetables, beans and legumes, as well as foods that are rich in vitamin D and omega-3 fatty acids. Any drinks with this tag are free of added sugar and alcohol, since research has shown that excessive intake of either can actually lead to inflammation. Then we got to work on the recipes below. Each one was developed and tested by food experts and analyzed by registered dietitians, so you can trust that they’ll be healthy and delicious too. We hope you enjoy them as much as we do! Save any that catch your eye, and don’t forget to rate and review the ones you try—we read every comment.