The process of deep-frying increases the production of harmful compounds that drive inflammation. French fries, or chips, are also high in saturated fat, as are other deep-fried foods like fried chicken and doughnuts. 

“Saturated fat raises ‘bad’ low-density lipoproteins (LDL) cholesterol. Saturated fat stimulates fat tissue inflammation, which triggers immune cells to release pro-inflammatory compounds,” explains Dr Gill. 

What to eat instead

“‘Gentle’ cooking techniques like steaming, sautéing, stewing, boiling, pressure cooking, poaching, and light baking are less inflammatory. I would minimise eating deep-fried foods like french fries, and if you do want to enjoy them, consider making them at home where you can control what type of oil you cook them in and how much salt you use,” says Dr Ravella. You can also swap them for baked sweet potatoes, cut into wedges. 

5. Diet soda

Diet drinks may seem like a good option for avoiding calories, but they are full of artificial sweeteners – which some studies have linked to inflammation, although research is still inconclusive. 

Last year, the World Health Organisation (WHO) issued a review of over 280 studies and linked sweeteners to an increased risk of Type 2 diabetes, heart disease and some cancers. It did acknowledge, however, that more research is needed. 

“Artificial sweeteners interact with the gut microbes and disrupt the delicate balance of the mucosal layer that protects the gut lining,” says Dr Amati. “This disruption can result in more proteins, microbes and byproducts of digestion passing through the gut wall. When the gut lining is disrupted in this way, inflammation becomes chronic and gut symptoms can worsen, impacting daily life and our overall health.”

What to drink instead

Try having sparkling water with fruit pieces or mint, or kombucha, which contains probiotics which are beneficial for the gut. 

6. Sweet fruit yogurt

Fruit yogurt may seem healthy because it contains calcium, but it is often full of sugar or sweeteners, as well as emulsifiers, to make it creamy. Other snack foods like cakes, biscuits and pastries are also high in saturated fat, sugar and emulsifiers. The dangers of sugar are well known. “You get quick, steep rises in blood sugar and insulin levels and dramatic falls, stressing the body and activating inflammation,” explains Dr Ravella. “For example, if you have a pastry with morning coffee, soda at lunch and ice cream after dinner every day, you’ll increase blood inflammatory markers and inflammatory visceral fat – and your risk of death from a chronic inflammatory disease like heart disease will increase.”

Similarly, emulsifiers – which are also found in ice cream, sauces and dairy alternatives – have been shown to increase inflammation. “Food additives, such as emulsifiers, have been shown to promote pro-inflammatory gut microbes and increase gut permeability in cell and animal models,” says Dr Gill. 

What to eat instead

Save the sugary desserts for special occasions and have plain strained Greek yogurt with fruit. “You can also try apple slices and nut butter, a handful of dried fruit, a piece of dark chocolate or popcorn,” says Dr Gill.