7 Christmas Foods that can Cause Inflammation

From blackdoctor.org

The holiday season is a time for joy, celebration, and—let’s be honest—plenty of indulgent food. From rich desserts to salty appetizers, Christmas meals often feature dishes that can trigger inflammation in the body, especially for people managing conditions like arthritis, diabetes, autoimmune disease, or heart disease.

But you don’t have to give up your favourites entirely. Understanding which foods worsen inflammation and why can help you make smarter choices while still enjoying the holiday cheer. 

Below are the top Christmas foods known to cause inflammation, plus healthier swaps that still feel festive.

1. Sugary Desserts & Holiday Treats

Examples: Christmas cookies, pies, cakes, peppermint bark, fudge, eggnog

Refined sugar spikes blood sugar levels quickly, triggering a rise in inflammatory markers such as cytokines. High-sugar foods also fuel oxidative stress, which further irritates joints and tissues.

Excess sugar increases insulin levels and systemic inflammation.

Many desserts use refined flour + sugar, a double inflammatory combo.

Swap It Out for These:

• Opt for fruit-forward desserts (baked apples, berry crisps).
• Use maple syrup or honey instead of white sugar.
• Try almond flour instead of white flour.

2. Processed Meats on Holiday Platters

Examples: Ham, sausage balls, bacon-wrapped appetizers, salami

Processed meats are high in sodium, nitrates, and saturated fat—all linked to increased inflammation. They also promote the formation of advanced glycation end products (AGEs), harmful compounds that irritate tissues.

Why it causes inflammation:

Nitrates and preservatives disrupt gut bacteria.

High salt increases water retention and joint swelling.

Saturated fat promotes inflammatory responses.

Swap It Out for These:

• Choose roasted turkey slices instead of cured meats.
• Try smoked salmon or grilled chicken skewers on appetizer trays.

3. Cheesy, Creamy Casseroles

Examples: Mac and cheese, scalloped potatoes, green bean casserole, cheesy dips

Dairy-based casseroles pack saturated fat and casein, which can trigger inflammation, especially in people who are dairy-sensitive.

Why it causes inflammation:

Saturated fats can raise inflammatory markers (CRP).

Some people react to casein as they would to gluten.

Swap It Out for These:

• Try cashew-based sauces for creamy dishes.
• Swap heavy cream for oat or almond milk.

4. Refined Carbs and Breads

Examples: Dinner rolls, stuffing, pie crusts, pastries

White flour breaks down rapidly into sugar, causing the same inflammatory spike as sugary desserts.

Why it causes inflammation:

Refined carbs cause quick blood sugar surges.

They lack fibre, which helps regulate inflammation.

Swap It Out for These:

• Whole-grain rolls or sourdough.
• Use whole-wheat or almond-flour pie crusts.

5. Excess Alcohol, Especially Holiday Cocktails

Examples: Spiked cider, rum punch, eggnog with liquor, champagne toasts

Alcohol increases inflammation in the liver and gut and affects sleep—another inflammation trigger.

Why it causes inflammation:

Raises inflammatory markers like CRP.

Increases gut permeability (“leaky gut”), allowing toxins into the bloodstream.

Swap It Out for These:

• Stick to red wine in moderation (1 glass).
• Try mocktails with cranberry, lime, and sparkling water.

6. Salty Holiday Snacks and Appetizers

Examples: Cheese boards, chips, pretzels, seasoned nuts, packaged dips

Too much sodium leads to water retention and joint swelling and worsens inflammatory conditions.

Why it causes inflammation:

High salt disrupts immune balance.

Increases the body’s production of pro-inflammatory cells.

Swap It Out for These:

• Unsalted nuts.
• Fresh-cut veggies with hummus.
• Whole-food dips like fresh guacamole.

7. Fried or Breaded Holiday Foods

Examples: Fried turkey, fried appetizers, doughnuts, croquettes

Frying produces inflammatory compounds, including trans fats and AGEs.

Why it causes inflammation:

Cooking oils heated to high temps break down into harmful chemicals.

Fried foods often combine sugar, starch, and fat—a triple threat.

Swap It Out for These:

• Air-fry instead of deep frying.
• Roast potatoes or turkey for flavour without inflammation.

How to Enjoy Christmas Without the Inflammation

You don’t need to deprive yourself. Try these simple rules:

Try filling half your plate with anti-inflammatory foods

Leafy greens, roasted vegetables, sweet potatoes, berries, nuts.

Choose two “treats” rather than sampling everything

Pick your favourites and savour them mindfully.

Stay hydrated

Water helps flush out sodium and stabilizes blood sugar.

Try taking a short walk after big meals

A 10–15-minute stroll reduces inflammation and blood-sugar spikes.

https://blackdoctor.org/7-christmas-foods-that-can-cause-inflammation/