6 Inflammatory Fall Foods That Could Lead To Belly Fat Over 40, According To Nutritionists: Apple Cider Donuts & More

Maintaining a healthy diet becomes even more important as we age. After the age of 40, many people notice an increase in belly fat, which is often linked to hormonal changes and a slower metabolism. However, another factor that plays a significant role is chronic inflammation. Inflammation in the body can lead to weight gain, especially around the abdomen, and has been associated with a higher risk of chronic diseases such as diabetes and heart disease.

During the fall season, it’s easy to indulge in comforting treats, but some of these popular seasonal foods can contribute to inflammation if consumed in excess. Nutritionist and dietitian Krutika Nanavati recently broke down some of the most beloved fall foods and offered us tips on how to enjoy them while minimizing their inflammatory effects. Find all of her expert insight below.

1. Pumpkin Spice Latte

A quintessential fall favorite, the pumpkin spice latte is a treat many look forward to each year. However, Nanavati warns that "these popular drinks are often packed with sugar and calories ." She explains that "excess sugar can increase inflammation in the body, particularly in the belly, leading to potential long-term issues like insulin resistance." For a healthier option, she suggests choosing smaller sizes, reducing the amount of syrup, or "choosing milk alternatives that lower the calorie count."

2. Maple-Glazed Bacon

The combination of sweet and savory flavors makes maple-glazed bacon a popular choice in fall recipes, but Nanavati advises caution. "It’s high in saturated fat, which has been linked to increased inflammation." She also points out that the sodium content can cause "water retention and bloating." To minimize the health risks, she recommends limiting portion sizes and "enjoying it occasionally."

3. Apple Cider Donuts

These sugary, fried treats are a fall staple, but they can be a recipe for inflammation. " Fried foods can lead to oxidative stress, which promotes inflammation," Nanavati explains. The added sugar in apple cider donuts can "spike blood sugar levels," further contributing to both inflammation and weight gain. For those who love this fall classic, Nanavati suggests limiting intake or opting for "healthier, baked versions to enjoy without the inflammatory effects."

4. Pumpkin Pie

Pumpkin pie is another fall favorite that can have hidden inflammatory effects. While pumpkin itself is nutrient-dense , Nanavati highlights that the pie often "contains a lot of added sugar and unhealthy fats in the crust." Consuming too much of it can "lead to inflammation and unwanted weight gain." She recommends enjoying smaller slices or seeking out recipes with less sugar and whole-grain crusts for a healthier balance.

5. Roasted Chestnuts

Roasted chestnuts are often thought of as a healthier snack option, and they are packed with vitamins and fiber. However, Nanavati notes that they are also "high in carbohydrates and calories," which can contribute to weight gain when eaten in excess. While they can be a nutritious addition to your fall diet, she advises enjoying them in moderation to avoid "increased inflammation."

6. Candied Apples

Apples are naturally healthy, but the sugary coatings on candied apples turn them into an inflammatory food. "Excess sugar can lead to spikes in blood sugar and increased inflammation throughout the body," says Nanavati. Instead, she recommends enjoying plain apples or using natural sweeteners to create a lighter, healthier version of the treat.

Bottom Line

Fall may be the season of comforting treats, but many popular seasonal foods are high in sugar, unhealthy fats, and calories—all of which can trigger inflammation when consumed in large quantities. As Nanavati suggests, "moderation is key." Balancing indulgent foods with nutrient-dense options like fruits, vegetables, whole grains, and lean proteins can help keep inflammation at bay while allowing you to enjoy the flavors of fall without the guilt.

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