Is Mayonnaise an Inflammatory Food? Unpacking the Truth About Mayo and Inflammation

October 14, 2025 •

4 min read

According to the Arthritis Foundation, many commercial mayonnaises are high in omega-6 fatty acids, which can promote inflammation when consumed in excess and without a proper balance of omega-3s. This fact raises the critical question for anyone focused on nutrition and diet: is mayonnaise an inflammatory food?

Quick Summary

Commercial mayonnaise is often high in inflammatory omega-6 fats from seed oils, which can disrupt the body's omega-6 to omega-3 balance. Healthier mayonnaise alternatives and homemade versions with beneficial oils are available to mitigate this risk.

Key Points

Commercial mayo and omega-6: Most store-bought mayonnaise is high in omega-6 fatty acids from processed seed oils, which can promote inflammation when consumed in excess.
Balance is key: An unbalanced ratio of omega-6 to omega-3 fatty acids is the primary reason commercial mayonnaise is considered inflammatory.
Check ingredients: Always read the ingredients list on store-bought mayo to identify the types of oils and potential additives like sugar and preservatives.
Healthier alternatives exist: Excellent anti-inflammatory substitutes for mayonnaise include Greek yogurt, mashed avocado, hummus, and tahini.
Homemade is best: Making mayonnaise at home with healthier oils like olive or avocado oil provides full control over ingredients and eliminates processed additives.
Dietary impact: Mayonnaise's potential inflammatory effect is not isolated but part of a larger dietary pattern involving overall fat intake and consumption of processed foods.

Understanding Inflammation and Your Diet

Chronic inflammation is a silent but dangerous issue linked to numerous health problems, including heart disease, arthritis, and obesity. While genetics, stress, and lack of exercise play a role, diet is a major contributor to inflammatory responses within the body. Foods high in processed ingredients, sugar, and certain types of fats can trigger this harmful process. For a staple condiment like mayonnaise, understanding its impact is crucial for anyone pursuing an anti-inflammatory diet.

The Link Between Mayonnaise and Inflammation

The primary reason commercial mayonnaise is often flagged as an inflammatory food lies in its key ingredients. Most store-bought brands are composed of at least two-thirds vegetable oil, specifically industrial seed oils like soybean, canola, sunflower, or corn oil. These oils are notorious for their high concentration of omega-6 fatty acids, particularly linoleic acid.

The Role of Omega-6 Fatty Acids

Omega-6 fatty acids are essential fats needed for growth and development, but the key is balance. The human body requires an appropriate ratio of omega-6 to omega-3 fatty acids. Excess omega-6 consumption, with insufficient omega-3s, can trigger the production of pro-inflammatory chemicals, pushing the body toward a state of chronic inflammation. A single tablespoon of mayonnaise can contain a significant amount of linoleic acid, contributing substantially to an imbalanced intake.

The Problem with Processed Seed Oils

Beyond the omega-6 content, the processing of seed oils adds another layer of concern. These oils are often refined using harsh chemicals and high-heat methods, which can create harmful trans fats and other pro-inflammatory compounds. Some commercial products also contain artificial additives, thickening agents like xanthan gum or cornstarch, and even added sugars, all of which are linked to inflammation and poor health outcomes.

Healthier Mayonnaise Alternatives

Fortunately, for those who love the creamy texture of mayo, there are several healthier options available. The inflammation-promoting qualities are not inherent to all mayonnaise but rather a result of the cheap, industrial oils used in most commercial versions. By choosing better ingredients, you can enjoy this condiment without the negative health impacts.

DIY vs. Store-Bought Healthier Mayo

Making your own mayonnaise at home is the most reliable way to control ingredients and avoid pro-inflammatory seed oils. A simple recipe using wholesome components like egg yolks, a healthier oil, Dijon mustard, and lemon juice offers a fresh, flavorful, and anti-inflammatory condiment. When buying from a store, look for products made with avocado oil or pure olive oil and check the label for unnecessary additives.

Here are several excellent alternatives to traditional mayonnaise:

Greek Yogurt: A protein-rich and tangy substitute, Greek yogurt works well in salads like tuna or potato salad. It offers a similar creamy consistency with far less fat and more nutrients.
Avocado: Mashed avocado or an avocado-based mayo offers healthy monounsaturated fats and a smooth texture. Brands using avocado oil offer a store-bought version, or you can make your own.
Hummus: Made from chickpeas, tahini, olive oil, and lemon, hummus is a fiber-rich spread that can replace mayo on sandwiches or in salads. Its nutty and creamy flavor profile is a satisfying alternative.
Tahini: A paste made from sesame seeds, tahini can be used in dressings and sauces to achieve a creamy, nutty flavor.
Mustard: For sandwiches, mustard offers a low-calorie, flavorful condiment. While it lacks the creaminess of mayo, it is a simple and effective alternative.

Comparison Table: Mayonnaise and its Alternatives


Feature	Commercial Mayonnaise	Homemade Mayonnaise (with Olive Oil)	Greek Yogurt	Avocado Mash	Hummus
Primary Oil	Soybean, Canola, Sunflower	Olive Oil	N/A (dairy)	Avocado	Tahini (Sesame)
Omega Profile	High Omega-6, low Omega-3	Balanced or better Omega-6/Omega-3 ratio	Contains Omega-3s	Contains Omega-3s, monounsaturated fats	Balanced fats, fiber
Inflammatory Potential	High (due to excessive Omega-6)	Low (dependent on oil)	Low	Low	Low
Additives	Common (preservatives, sugar)	None	Varies (check labels)	None	Varies (check labels)
Taste/Texture	Creamy, mild, rich	Creamy, richer taste	Tangy, creamy	Creamy, fresh	Nutty, creamy
Best For	Spreads, salads, dips	Spreads, gourmet dishes	Dips, dressings, salads	Sandwiches, wraps, salads	Sandwiches, wraps, dips

Conclusion

While the answer to “is mayonnaise an inflammatory food?” isn't a simple yes or no, the evidence points strongly to commercial, seed-oil-based mayonnaise as a potential promoter of chronic inflammation. The excessive amount of omega-6 fatty acids from processed oils is the main culprit. By opting for homemade versions using healthy fats like olive or avocado oil, or by choosing a wholesome alternative like Greek yogurt or hummus, you can enjoy creamy, satisfying condiments without the inflammatory side effects. Making mindful choices about your condiments is a small but impactful step toward a more balanced and healthy diet. For more information on reducing inflammation through diet, see the guidance from Johns Hopkins Medicine.

Note: When consuming fats, remember that balance is key. Ensure your diet also includes ample omega-3s from sources like fatty fish, flaxseeds, and walnuts to support a healthy omega-6 to omega-3 ratio.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any significant changes to your diet.

Frequently Asked Questions

Commercial mayonnaise is considered inflammatory primarily because it is made with processed industrial seed oils (like soybean and canola oil) that are high in omega-6 fatty acids. When consumed in excess, this can disrupt the healthy omega-6 to omega-3 fatty acid ratio and promote inflammation.

No, not all mayonnaise is inflammatory. The inflammatory potential largely depends on the type of oil used. Mayonnaise made with anti-inflammatory oils, such as extra virgin olive oil or avocado oil, is a healthier option than those made with high omega-6 seed oils.

A healthy omega-6 to omega-3 ratio is crucial for regulating the body's inflammatory response. While both are essential, a diet high in omega-6s and low in omega-3s can trigger the production of pro-inflammatory chemicals.

To choose a healthier store-bought mayonnaise, check the ingredients list. Look for brands that use oils like avocado oil or pure olive oil as their base and avoid those made with soybean, canola, or sunflower oil. Also, check for added sugars and unnecessary preservatives.

Several healthy foods can be used as a creamy, non-mayonnaise substitute. Options include Greek yogurt, mashed avocado, hummus, and tahini, all of which offer unique flavors and textures without the inflammatory risks of commercial mayo.

Yes, you can easily make your own anti-inflammatory mayonnaise at home. By using healthier oils like extra virgin olive oil, a fresh egg yolk, lemon juice, and Dijon mustard, you can create a creamy condiment free of inflammatory additives.

Yes, moderation is key. Even if you are consuming a healthier type of mayonnaise, it is still a calorie-dense food. Large, frequent consumption of any high-fat condiment can contribute to overall caloric excess, which is also linked to chronic inflammation.

Many common foods contain inflammatory omega-6 seed oils, including salad dressings, most fried foods, commercially baked goods, and some packaged snacks.