What Kind of Protein Causes Inflammation? Understanding Your Dietary Choices

December 10, 2025 •

4 min read

According to research, high intake of red and processed meats is associated with higher levels of inflammatory markers in the body. This raises the critical question: what kind of protein causes inflammation, and how can dietary choices mitigate this risk?

Quick Summary

Certain proteins, particularly from processed and red meats, contribute to inflammation through various mechanisms. Specific dairy variants and gluten can also be problematic for sensitive individuals, while plant-based proteins offer protective, anti-inflammatory benefits.

Key Points

Processed and red meats are key culprits: Compounds like AGEs, TMAO, and saturated fats in processed and red meats contribute to increased inflammatory markers in the body.
Not all dairy is inflammatory: The A1 beta-casein found in many common dairy products can be inflammatory for sensitive individuals, but A2 casein and fermented dairy are generally neutral or beneficial.
Gluten is a major trigger for specific conditions: Gluten is a significant inflammatory protein for people with celiac disease, though its effect on those with non-celiac gluten sensitivity is less pronounced.
Plant-based proteins are anti-inflammatory: Legumes, nuts, seeds, and tempeh are excellent protein sources that contain antioxidants and fiber, which help reduce inflammation.
Fatty fish is a healthy protein source: Rich in omega-3 fatty acids, fatty fish offers powerful anti-inflammatory benefits when included in a balanced diet.
Cooking methods matter: Avoiding high-temperature cooking like frying can reduce the formation of pro-inflammatory compounds like AGEs in meat.
Gut health is central to inflammation: Processed foods can disrupt the gut microbiome, which plays a critical role in chronic inflammation.

The Link Between Protein Sources and Chronic Inflammation

While protein is an essential macronutrient, its effect on inflammation varies significantly depending on the source. Not all protein is created equal, and chronic, low-grade inflammation can result from consuming certain types, which has been linked to conditions like heart disease, diabetes, and autoimmune disorders. Understanding the culprits and the mitigating factors is key to managing your health through diet.

Protein from Processed and Red Meats

Proteins found in processed and fatty red meats are among the most cited dietary contributors to inflammation. These products contain compounds and fats that can trigger an inflammatory response in the body.

Advanced Glycation End Products (AGEs): Cooking meats at high temperatures, such as frying or grilling, can lead to the formation of AGEs. These reactive compounds are known to promote oxidative stress and inflammation. Cooking meat with moisture and at lower temperatures can help reduce AGE formation.
Saturated Fats: Red meat is typically higher in saturated fat, which can also play a role in increasing inflammation, especially when consumed in high amounts.
TMAO Production: When you consume animal meat, gut bacteria break down carnitine into a chemical called TMA. The liver then converts TMA into trimethylamine N-oxide (TMAO), which is linked to cardiovascular disease, an inflammatory condition.
Gut Microbiome Alteration: A diet high in processed meat can alter the balance of bacteria in the gut. This change can trigger the immune system, leading to chronic inflammation.

The Role of Casein in Dairy

The relationship between dairy and inflammation is complex, with conflicting evidence. For most people, dairy products like milk, cheese, and yogurt are not inflammatory and may even have anti-inflammatory effects due to nutrients like probiotics and vitamin D. However, a specific protein in cow's milk, A1 beta-casein, can be problematic for some individuals.

A1 vs. A2 Beta-Casein: Conventional dairy from common Western cow breeds (like Holstein and Friesian) contains both A1 and A2 beta-casein. The A1 variant, upon digestion, can release a peptide called beta-casomorphin-7 (BCM-7).
BCM-7 and Inflammation: In sensitive individuals, BCM-7 can cause digestive discomfort and trigger an inflammatory response in the gut, sometimes mimicking symptoms of lactose intolerance. Cow's milk from certain breeds, as well as goat and sheep milk, contains primarily or exclusively A2 beta-casein, which does not produce BCM-7.
Casein Allergy: A true casein allergy, which is different from lactose intolerance, triggers a severe, life-threatening allergic reaction, not just inflammation.

Gluten and the Autoimmune Response

Gluten, a protein found in wheat, barley, and rye, is a major source of inflammation for those with specific medical conditions.

Celiac Disease: In people with celiac disease, consuming gluten triggers an autoimmune response that damages the small intestine. This is a severe, diagnosable inflammatory condition requiring complete elimination of gluten.
Non-Celiac Gluten Sensitivity: For those without celiac disease, the link between gluten and inflammation is less clear. However, some individuals experience gastrointestinal discomfort and other symptoms when consuming gluten, and eliminating it may provide relief.

Anti-Inflammatory Protein Alternatives

Choosing protein from sources that help reduce inflammation is a key part of an anti-inflammatory diet. These options often provide additional health benefits, like antioxidants and fiber.

Plant-Based Proteins: Options like beans, lentils, nuts, seeds, and soy products (e.g., tempeh) are rich in fiber and antioxidants and are excellent anti-inflammatory alternatives to meat.
Fish: Fatty fish like salmon are high in omega-3 fatty acids, which have potent anti-inflammatory properties.
Fermented Dairy: Fermented dairy products, such as yogurt and kefir, contain probiotics that promote a healthy gut microbiome, which may help mitigate inflammation.

Comparison of Protein Sources and Inflammation


Protein Source	Potential for Inflammation	Mechanism/Reason
Processed & Red Meat	High (Chronic)	AGEs from high-temp cooking; high saturated fat; TMAO production; gut microbiome disruption
Dairy (A1 Beta-Casein)	Moderate (for sensitive individuals)	Digested into the inflammatory peptide BCM-7
Dairy (A2 Beta-Casein)	Low/Neutral	Does not produce the inflammatory BCM-7 peptide
Dairy (Fermented)	Low/Neutral/Beneficial	Contains probiotics that support gut health
Gluten	High (for those with Celiac disease)	Triggers autoimmune response; less clear link for non-celiac sensitivity
Plant-Based Proteins	Low/Anti-inflammatory	Rich in fiber, antioxidants, and nutrients that combat inflammation
Fatty Fish	Low/Anti-inflammatory	High in omega-3 fatty acids, which have anti-inflammatory effects

Conclusion: Making Informed Protein Choices

The type of protein you eat can either promote or combat inflammation. By limiting processed and red meats, understanding your sensitivity to A1 casein, and avoiding gluten if you have celiac disease, you can significantly reduce your dietary inflammatory load. Incorporating a variety of plant-based proteins and fatty fish into your diet, alongside an overall anti-inflammatory lifestyle, provides the best foundation for long-term health and wellness. Making informed choices about your protein sources is a powerful step towards better managing your body's inflammatory responses.

For more information on the impact of diet, health, and inflammation, consult the resources from the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC9858116/).

Frequently Asked Questions

No, most evidence suggests dairy products like milk, cheese, and yogurt have a neutral or even beneficial effect on inflammation for the general population. However, the A1 beta-casein found in many conventional dairy products can cause inflammation in sensitive individuals.

Processed meats contain compounds like AGEs (formed during high-temperature cooking), and their consumption can lead to the production of TMAO in the body. They are also high in saturated fats and can negatively impact the gut microbiome, all of which contribute to inflammation.

For individuals with celiac disease, gluten triggers an autoimmune inflammatory response that damages the small intestine. For those with non-celiac gluten sensitivity, inflammation is not as clearly defined but symptoms may improve with its removal.

Excellent anti-inflammatory protein sources include plant-based options like lentils, beans, nuts, and seeds, which are rich in antioxidants and fiber. Fatty fish, such as salmon, is also highly beneficial due to its omega-3 fatty acids.

Yes. Cooking meat at high temperatures, like frying or grilling, can increase the formation of pro-inflammatory compounds called Advanced Glycation End Products (AGEs). Using moist, lower-temperature cooking methods can help minimize this.

A1 and A2 are two different types of beta-casein protein in cow's milk. A1 beta-casein, common in Western dairy, can break down into the inflammatory peptide BCM-7. A2 casein, found in goat milk and certain cow breeds, does not produce this peptide.

Eliminating A1 beta-casein has been shown to reduce symptoms and inflammation in sensitive individuals. However, for those without a sensitivity or allergy, eliminating dairy may not be necessary to manage inflammation.