Harvard Gut Doctor Avoids These 4 Inflammatory Foods—Here’s What She Eats Instead

Chronic inflammation can quietly undermine your health, contributing to a wide range of conditions—from heart disease to fatigue. According to Dr. Jacqueline Wolf, a gastroenterologist at Harvard Medical School, what you eat plays a crucial role in either fueling or fighting inflammation. In a recent piece for CNBC, Dr. Wolf outlined four specific foods she personally avoids to reduce inflammation and improve overall well-being.

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Harvard Doctor Says No to These 4 Inflammatory Foods

The saying "you are what you eat" has never been more relevant. As research continues to reveal the far-reaching effects of inflammation, diet remains one of the most powerful tools for prevention. Dr. Wolf identifies four common foods that promote inflammation—and recommends healthier swaps.

1. Highly Processed Coconut and Palm Oils

While coconut and palm oils are popular in cooking and packaged foods, they are high in saturated fats, which can trigger inflammation and increase the risk of cardiovascular disease.

✅ Healthier Choice:
Use extra-virgin olive oil or flaxseed oil, both rich in healthy fats like omega-3s and antioxidants that help fight inflammation.

2. Fatty and Processed Meats

Meats like sausage, bacon, pork, and fatty cuts of beef are also high in saturated fats. Consumed regularly, they can promote inflammation and elevate the risk of chronic diseases, including heart disease.

✅ Healthier Choice:
Swap these for lean proteins such as skinless chicken, fish, or plant-based proteins like beans and lentils.

3. Highly Processed Foods

Fast food, frozen meals, and other ultra-processed snacks are packed with artificial additives, preservatives, and trans fats—all of which are known to increase inflammation.

✅ Healthier Choice:
Focus on whole foods like fresh fruits, vegetables, whole grains, and nuts. Choose items with short, recognizable ingredient lists—and avoid heavily packaged products when possible.

4. Sugary Drinks

Sodas, energy drinks, sports beverages, and sweetened juices are high in added sugars and offer little to no nutritional value. Excess sugar intake is a well-known driver of inflammation and chronic conditions such as obesity, diabetes, and heart disease.

✅ Healthier Choice:
Opt for herbal teas, infused water, or plain water flavored with citrus, herbs, or berries for a refreshing, anti-inflammatory alternative.

What Is Inflammation?

Inflammation is your body’s natural response to injury or infection. It’s part of the immune system’s defense mechanism, sending blood and immune cells to the affected area to promote healing. Acute inflammation—like swelling from a cut—is beneficial and temporary.

However, chronic inflammation is a persistent, low-grade response that can damage healthy tissues over time. It has been linked to numerous health problems, including autoimmune diseases, digestive disorders, and cardiovascular issues.

The Takeaway

To support long-term health and reduce inflammation, Dr. Jacqueline Wolf recommends cutting back on coconut and palm oil, fatty meats, highly processed foods, and sugary drinks. Instead, nourish your body with whole, unprocessed foods, lean proteins, and anti-inflammatory oils.

By making these simple dietary changes, you can not only help manage inflammation but also boost your overall energy and well-being.