Does pasta affect inflammation? What the science says

October 19, 2025 •

4 min read

According to the Arthritis Foundation, refined carbohydrates like white flour used in pasta can be pro-inflammatory. So, does pasta affect inflammation? The relationship is complex and depends heavily on the type of pasta you choose, how you prepare it, and the other ingredients in your meal.

Quick Summary

The impact of pasta on inflammation is nuanced and not a simple yes or no. Factors like glycemic index, fiber content, and the presence of gluten play a key role. Choosing whole-grain options, managing portions, and adding anti-inflammatory ingredients can mitigate potential negative effects.

Key Points

Refined vs. Whole-Grain: Refined pasta (white) can cause blood sugar spikes that trigger inflammation, while whole-grain pasta's fiber content leads to a slower, more stable release of energy.
Glycemic Index Matters: The high glycemic index of refined carbs is linked to increased inflammatory markers like CRP, while lower-GI whole grains are not.
Gluten is an Issue for Some: Traditional pasta contains gluten, which triggers severe inflammation in people with celiac disease and other inflammatory symptoms in those with non-celiac gluten sensitivity.
Preparation Impacts GI: Cooking pasta al dente results in a lower glycemic index than overcooking it. Cooling and reheating cooked pasta creates resistant starch, further reducing its glycemic and inflammatory impact.
Accompaniments are Key: Pairing pasta with anti-inflammatory foods like vegetables, lean proteins (e.g., salmon), and healthy fats (e.g., olive oil) can create a balanced, anti-inflammatory meal.
Consider Alternatives: For those concerned about inflammation, legume-based pasta (chickpea, lentil) or spiralized vegetables (zucchini, squash) are excellent, nutrient-dense alternatives.

Refined vs. Whole-Grain Pasta

One of the most significant factors determining pasta's effect on inflammation is whether it is made from refined or whole grains. This distinction affects its nutrient profile and how your body processes it.

The Glycemic Index Factor

Refined, white pasta is made from flour that has had the bran and germ removed, stripping it of much of its fiber and nutrients. This results in a higher glycemic index (GI), meaning it causes a more rapid increase in blood sugar levels after consumption. Repeated and rapid blood sugar spikes can lead to chronic, low-grade inflammation, a risk factor for conditions like heart disease and diabetes.

Conversely, whole-grain pasta retains the fiber-rich bran and germ. This fiber slows down digestion, leading to a more gradual rise in blood sugar and insulin. Studies have found that a higher intake of whole grains is associated with lower levels of C-reactive protein (CRP), a key marker of inflammation. This is a crucial difference that positions whole-grain pasta as a significantly more anti-inflammatory option.

Resistant Starch: An Unexpected Twist

Interestingly, the cooking process itself can be used to lower pasta's glycemic impact, regardless of whether it is refined or whole-grain. When cooked pasta is cooled, its starches change structure to become "resistant starch," which acts more like fiber in the body. This means your body absorbs fewer calories, and there is a lower blood glucose spike. Reheating the cooled pasta can further increase the resistant starch content. This simple trick offers a way to enjoy refined pasta with less inflammatory impact.

The Role of Gluten and Individual Sensitivity

For a subset of the population, gluten can be a major trigger for inflammation. Gluten is a protein found in wheat, including traditional pasta. People with celiac disease, an autoimmune disorder, experience a severe inflammatory response in their small intestine upon consuming gluten. For these individuals, traditional pasta is strictly off-limits and must be replaced with gluten-free alternatives.

Another condition, non-celiac gluten sensitivity (NCGS), causes a variety of inflammatory symptoms, including joint pain and digestive issues, in response to gluten, even without the intestinal damage seen in celiac disease. While the link is not fully understood, some people find relief from inflammatory symptoms by adopting a gluten-free diet. For those with either condition, selecting gluten-free pasta made from rice, quinoa, corn, or lentils is essential.

The Supporting Cast: How Accompaniments Matter

Just as important as the pasta itself are the ingredients you pair it with. A pasta dish can be a vehicle for either pro- or anti-inflammatory foods. High-fat, processed sauces with ingredients like saturated fats and added sugars can negate any potential benefits of the pasta and actively promote inflammation. Conversely, adopting a Mediterranean-style approach can create a powerful anti-inflammatory meal.

Key anti-inflammatory additions include:

Lean Protein: Opt for grilled chicken, fish like salmon (rich in omega-3s), or legumes to balance the meal.
Healthy Fats: Use extra virgin olive oil for a healthy fat source and its antioxidant properties.
Antioxidant-Rich Vegetables: Load up on fresh vegetables like spinach, tomatoes, bell peppers, and kale. Spinach, for example, is rich in antioxidants and nitrates that help fight inflammation.
Herbs and Spices: Fresh herbs like basil and oregano, along with garlic, add flavor and anti-inflammatory compounds.

Pasta vs. Anti-Inflammatory Alternatives

For those seeking alternatives, there are many nutrient-dense choices that can offer more fiber and protein than traditional pasta.


Feature	Traditional Refined Pasta	Whole-Grain Pasta	Legume-Based Pasta (e.g., Chickpea)	Vegetable Noodles (e.g., Zucchini)
Inflammatory Impact	Potentially pro-inflammatory due to high GI and refined carbs.	Generally anti-inflammatory due to higher fiber and lower GI.	Anti-inflammatory due to high fiber and protein content.	Anti-inflammatory, very low carb and high in nutrients.
Key Nutrients	Low in fiber, some enriched B vitamins and iron.	Higher in fiber, manganese, selenium, and copper.	Excellent source of fiber, plant-based protein, and minerals.	Rich in vitamins, minerals, and antioxidants; low calorie.
Glycemic Index	Low-to-medium GI, but can cause spikes depending on preparation.	Lower GI due to higher fiber content.	Typically a low GI food.	Very low GI due to low carbohydrate content.
Texture & Flavor	Soft, neutral flavor, absorbs sauces well.	Firmer texture, nuttier flavor.	Firm texture, slightly earthy flavor.	Mild flavor, soft texture, does not absorb sauce well.
Best For	Occasional indulgence, especially if cooled/reheated.	Overall healthier, for better blood sugar control.	Boosting protein and fiber; gluten-free option.	Low-carb, nutrient-dense meals; great for specific diets.

Conclusion

While traditional refined pasta is often associated with inflammatory diets, the answer to whether it affects inflammation is far from simple. For those with celiac disease or gluten sensitivity, traditional pasta is a clear inflammatory trigger. For the rest of the population, the impact depends on the type of pasta, portion size, and meal composition.

Whole-grain pasta is a healthier, less inflammatory choice due to its higher fiber content and lower glycemic impact. However, even refined pasta can be made healthier by incorporating anti-inflammatory ingredients like vegetables, healthy fats, and lean proteins, following the principles of a Mediterranean-style diet. The resistant starch hack of cooling and reheating can also reduce its glycemic effect. Ultimately, mindful eating, proper portioning, and balancing your meal with nutrient-rich foods are the keys to enjoying pasta without fueling chronic inflammation.

Disclaimer: This article is for informational use only and does not replace professional medical or nutritional advice. Consult a healthcare professional before making any major dietary changes.

Frequently Asked Questions

White pasta is made from refined flour, which lacks fiber and can cause rapid blood sugar spikes. These spikes may contribute to low-grade inflammation, especially when consumed frequently or in large portions.

Whole wheat pasta, with its higher fiber content, is generally considered a better option for managing inflammation. Its fiber slows down digestion, resulting in a more gradual rise in blood sugar and lower inflammatory markers compared to refined pasta.

For most people, gluten does not cause inflammation. However, for those with celiac disease, gluten triggers a severe autoimmune inflammatory response. Individuals with non-celiac gluten sensitivity may also experience inflammatory symptoms from gluten.

You can make pasta dishes less inflammatory by choosing whole-grain or legume-based pasta, controlling portion sizes, cooking it al dente, cooling and reheating it to create resistant starch, and adding plenty of anti-inflammatory ingredients like vegetables, herbs, and healthy fats from olive oil.

Eating pasta can fit into an anti-inflammatory diet if done mindfully. The primary risk comes from refined pasta, large portion sizes, and pairing it with high-fat, processed sauces. Choosing whole-grain options and incorporating lean protein and vegetables minimizes these risks.

Excellent anti-inflammatory alternatives include pastas made from legumes like chickpeas or lentils, or vegetable-based noodles such as zucchini noodles (zoodles) or spaghetti squash. These options offer higher fiber and nutrients with a lower glycemic impact.

Yes, research shows that cooling cooked pasta changes its starches into 'resistant starch' which acts like fiber. This reduces its glycemic impact and subsequent blood sugar spikes, which can mitigate the potential for inflammation.