Does eggnog cause inflammation?

December 12, 2025 •

3 min read

Did you know that a single half-cup serving of store-bought eggnog can contain upwards of 20 grams of sugar? This high sugar content, along with other ingredients, raises serious questions about whether eggnog causes inflammation, especially for those with health sensitivities. The answer isn't a simple yes or no, but depends heavily on the recipe and amount consumed.

Quick Summary

An analysis of eggnog's key ingredients—including high amounts of sugar, saturated fats from dairy, and optional alcohol—determines its potential to contribute to inflammation and digestive issues. The inflammatory impact is most significant with high consumption of commercially processed versions, which often contain added sugars and artificial thickeners.

Key Points

High Sugar Content: Commercial eggnog is often loaded with refined sugar and high-fructose corn syrup, both of which are major contributors to systemic inflammation.
Excessive Alcohol Intake: Adding too much alcohol to eggnog is a confirmed trigger for increased systemic inflammation and can disrupt the gut barrier.
Dairy's Variable Effect: While dairy itself is not always inflammatory, the high saturated fat in eggnog can worsen existing inflammation, and lactose intolerance causes digestive distress.
Hidden Additives: Many store-bought eggnogs contain thickeners like carrageenan, which has been linked to intestinal inflammation in some people.
Homemade vs. Store-Bought: Homemade eggnog gives you control over sugar, dairy, and additives, allowing for a potentially healthier, less inflammatory version.
Moderation is Key: Enjoying a single serving of high-quality eggnog is less likely to cause issues than excessive consumption of a commercial product.

Eggnog Ingredients and the Inflammatory Connection

To understand the link between eggnog and inflammation, we must break down its core components. While traditional homemade recipes contain wholesome ingredients like eggs, milk, cream, and spices, commercially produced versions often include refined sugars, additives, and high-fructose corn syrup, all of which are linked to inflammatory responses in the body.

The Inflammatory Role of Sugar and Additives

Excessive sugar is a primary driver of inflammation. High sugar intake, especially from refined sources like high-fructose corn syrup, triggers the release of pro-inflammatory cytokines, messengers that amplify inflammation throughout the body. This cellular stress can damage vital molecular structures and is linked to chronic diseases. Furthermore, some store-bought eggnogs contain thickeners like carrageenan, a food additive derived from seaweed that has been associated with increased intestinal inflammation in some individuals. The festive flavor of eggnog can also be enhanced with natural and artificial flavors that are highly processed and may cause digestive upset.

Alcohol: A Confirmed Inflammatory Agent

For many, eggnog is incomplete without a generous splash of alcohol. However, excessive alcohol consumption is a known contributor to systemic chronic inflammation (SCI). Alcohol can disrupt the gut barrier, allowing bacterial toxins to leak into the bloodstream and trigger an immune response. It also impairs liver function and generates harmful byproducts that fuel inflammation. While moderate intake may not pose a significant risk for everyone, individuals with existing inflammatory conditions like arthritis or irritable bowel syndrome (IBS) may experience flare-ups.

Dairy's Complex Relationship with Inflammation

Dairy is a subject of debate regarding inflammation. Some research suggests that for most people, dairy products, including those used in eggnog, do not cause inflammation and can be part of an anti-inflammatory diet. In fact, fermented dairy like yogurt has shown anti-inflammatory effects. However, high-fat dairy can contain saturated fats that may worsen existing inflammation, and for individuals with lactose intolerance, consuming dairy can lead to gastrointestinal distress like bloating and cramping, which is often mistaken for an inflammatory response. For those with a true milk allergy, an immune-triggered inflammatory response is a given.

Homemade vs. Store-Bought Eggnog: A Comparison

Making eggnog from scratch gives you full control over the ingredients, allowing for healthier choices. The quality of ingredients, from the type of dairy to the amount and type of sweetener, can significantly impact the drink's inflammatory potential.


Feature	Homemade Eggnog	Store-Bought Eggnog
Sugar	Controlled amount, choice of sweetener (e.g., maple syrup, less sugar)	Often very high in refined sugar and high-fructose corn syrup
Dairy	Fresh milk and cream, potential for alternative milks	May contain additional thickeners and additives
Additives	Natural spices like nutmeg and cinnamon (which have antioxidant properties)	May contain artificial flavors, colors, and thickeners like carrageenan
Fat Content	Controlled; can use lower-fat dairy options	Often high in saturated fat
Alcohol	Optional; can be controlled or omitted entirely	Often added; excessive alcohol is inflammatory

Moderation and Healthy Alternatives

To minimize the risk of inflammation, moderation is key. A single serving is unlikely to cause a problem for most healthy individuals, but excessive consumption can introduce a high load of sugar, saturated fat, and potentially alcohol, contributing to systemic inflammation. For a healthier option, consider making homemade eggnog with reduced sugar and a healthier sweetener, or opt for a dairy-free alternative made with almond, oat, or coconut milk. Incorporating antioxidant-rich spices like extra nutmeg and cinnamon can also help balance some of the inflammatory effects of sugar.

Conclusion: The Final Verdict on Eggnog and Inflammation

Ultimately, whether eggnog causes inflammation depends on the specific recipe and consumption habits. Commercially produced eggnog, laden with high levels of refined sugar, saturated fat, and artificial additives, poses a greater inflammatory risk. Excessive alcohol consumption is also a well-established inflammatory trigger. While the effects of dairy are more nuanced and often linked to individual sensitivities like lactose intolerance, the combination of multiple potentially inflammatory ingredients can be problematic. The most effective way to enjoy this holiday favorite without increasing inflammatory risk is to consume it in moderation, choose homemade versions with controlled ingredients, or explore healthier plant-based alternatives. Always consider your personal health and sensitivities when deciding to indulge. Learn more about sugar and inflammation from a reputable source.

Frequently Asked Questions

Yes, store-bought eggnog can cause bloating. It often contains a high concentration of dairy, sugar, and artificial additives. For individuals with lactose intolerance or sensitivities, the combination of high fat and sugar can be difficult to digest, leading to gas and bloating.

Even non-alcoholic eggnog may not be anti-inflammatory, particularly if it is a commercial product high in refined sugar and saturated fat. While some of its spices like nutmeg and cinnamon have antioxidant properties, they may be negated by the high sugar content.

Yes, you can. To make an anti-inflammatory version, use a plant-based milk alternative (e.g., almond or oat milk), reduce the added sugars by using a natural sweetener sparingly, and avoid alcohol. Using fresh, natural spices can also boost antioxidant content.

The alcohol in eggnog, especially in excess, triggers systemic inflammation by causing oxidative stress, damaging gut integrity, and impairing liver function. This can exacerbate existing inflammatory conditions like arthritis.

No, dairy in eggnog does not always cause inflammation. Research shows dairy can be neutral or even anti-inflammatory for most healthy people. However, high saturated fat may worsen existing inflammation, and lactose intolerance or a milk allergy will cause negative reactions.

If made with unpasteurized eggs, homemade eggnog can carry a risk of salmonella. To ensure safety, use pasteurized eggs or heat the egg-milk mixture to 160° F. Alcohol is not a reliable sterilizer for contaminated eggs.

Carrageenan is a common food additive used as a thickener and stabilizer in many processed foods, including commercial eggnog. Derived from seaweed, it has been linked to intestinal inflammation in some individuals, prompting some brands to omit it from their recipes.