The 13 Most Inflammatory Foods (and Habits) to Quit Eating in 2025

Introduction

In this tutorial, we'll explore the 13 most inflammatory foods and habits to avoid for better health in 2025, as outlined by Thomas DeLauer. Understanding these factors can help you make informed dietary choices and lifestyle changes that promote overall well-being.

Step 1: Incorporate Vigorous Training

• Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly.
• Include strength training exercises at least twice a week.
• Choose activities you enjoy to stay motivated, such as running, cycling, or high-intensity interval training (HIIT).

Step 2: Avoid Rancid Oils

• Steer clear of oils that have gone bad, especially vegetable oils like canola and soybean.
• Use fresh oils such as olive oil or avocado oil, which are less likely to be inflammatory.
• Store oils in a cool, dark place to prolong their shelf life.

Step 3: Limit Emulsifiers

• Be cautious with processed foods containing emulsifiers, which can disrupt gut health.
• Read labels and choose whole, unprocessed foods when possible.
• Opt for natural binding agents like eggs or avocado in recipes.

Step 4: Optimize Lighting Conditions

• Avoid poor lighting, especially in the evening, to improve sleep quality.
• Use natural light during the day and reduce blue light exposure at night.
• Consider using dimmers or warm light bulbs for a calming evening environment.

Step 5: Use Honey in Moderation

• Incorporate small amounts of honey as a natural sweetener, as it has anti-inflammatory properties.
• Aim for 1-2 teaspoons per day to avoid excessive sugar intake.
• Use honey in tea or as a topping for yogurt or oatmeal.

Step 6: Limit Alcohol Consumption

• Reduce alcohol intake to minimize inflammation.
• If you drink, choose lower-inflammation options like red wine and limit consumption to moderate levels.
• Aim for no more than one drink per day for women and two for men.

Step 7: Avoid MSG

• Check for monosodium glutamate (MSG) in processed foods and restaurant meals.
• MSG can trigger inflammation in some individuals; prioritize fresh ingredients.
• Cook at home to control what goes into your meals.

Step 8: Rethink Dairy Consumption

• Consider reducing or eliminating dairy, especially if you suspect it causes inflammation.
• Explore alternatives like almond milk, coconut yogurt, or lactose-free options.
• Track your body's response to dairy to determine its impact on your health.

Step 9: Increase NEAT Activities

• Focus on non-exercise activity thermogenesis (NEAT) by incorporating more movement into your day.
• Take the stairs instead of the elevator, walk during phone calls, or stand while working.
• Aim for at least 10,000 steps a day to boost metabolism and reduce inflammation.

Step 10: Avoid Consistent Snacking

• Limit frequent snacking to allow your digestive system to rest.
• Plan balanced meals that keep you full longer and reduce the urge to snack.
• Focus on whole foods that provide sustained energy, such as proteins and healthy fats.

Step 11: Rinse Dishes Before Use

• Rinse dishes before using them to reduce exposure to residues that can cause inflammation.
• Especially important for dishes that have been stored for a while or used for processed foods.
• Maintain good hygiene practices in the kitchen to support overall health.

Step 12: Limit NSAID Overuse

• Non-steroidal anti-inflammatory drugs (NSAIDs) should not be used excessively.
• Consult a healthcare professional if you find yourself relying on these medications frequently.
• Explore natural pain relief alternatives and lifestyle changes that may reduce the need for NSAIDs.

Step 13: Avoid Gluten

• If you experience sensitivity, consider eliminating gluten from your diet.
• Focus on gluten-free grains like quinoa, rice, or oats.
• Pay attention to how your body responds when gluten is removed, and consult a healthcare professional if needed.

Conclusion

By avoiding these 13 inflammatory foods and habits, you can significantly improve your health and well-being in 2025. Start by incorporating one or two changes at a time, and gradually build a healthier lifestyle. Remember to listen to your body and seek professional guidance when making significant dietary changes.