15 Foods That Cause Inflammation
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Inflammation is a natural response of our immune system to protect us from injury and infection. However, when inflammation becomes chronic, it can contribute to various health problems, such as heart disease, diabetes, and certain cancers. While stress, lack of exercise, and genetics can play a role in inflammation, the foods we eat significantly impact whether our bodies experience more or less inflammation. Some foods can trigger inflammation, making it important to be mindful of our dietary choices. Here are 15 foods that can cause inflammation, along with tips on how to make healthier choices to keep inflammation at bay.
Refined Carbohydrates
Refined carbohydrates, such as white bread, pastries, and sugary cereals, are stripped of their fiber and nutrients during processing. These foods can cause rapid spikes in blood sugar, which triggers the release of pro-inflammatory compounds called cytokines. Over time, chronic consumption of refined carbs can lead to low-grade inflammation throughout the body. To reduce inflammation, opt for whole-grain alternatives that are rich in fiber and nutrients.
Fried Foods
Fried foods, such as French fries, fried chicken, and donuts, are high in unhealthy fats and can contribute to inflammation. When foods are fried at high temperatures, they release harmful compounds called advanced glycation end products (AGEs), which can damage cells and trigger inflammation. Additionally, many fried foods are coated in refined carbohydrates, further exacerbating the inflammatory response. To minimize the impact of fried foods, choose healthier cooking methods like baking, grilling, or sautรฉing.
Processed Meats
Processed meats, such as hot dogs, bacon, and deli meats, are high in saturated fats and sodium, which can contribute to inflammation. These meats are also often treated with nitrates and other preservatives, which can form harmful compounds when cooked at high temperatures. Studies have linked regular consumption of processed meats to an increased risk of chronic diseases like heart disease and certain cancers. To reduce inflammation, choose lean, unprocessed meats or plant-based protein sources instead.
Sugary Beverages
Sugary beverages, such as soda, energy drinks, and sweetened teas, are a major source of added sugars in the diet. These drinks can cause rapid spikes in blood sugar and insulin levels, which can trigger inflammation and contribute to the development of chronic diseases like obesity and type 2 diabetes. Additionally, many sugary beverages are low in nutrients and can displace healthier food choices in the diet. To reduce inflammation, choose water, unsweetened tea, or low-fat milk instead.
Alcohol
While moderate alcohol consumption may have some health benefits, excessive drinking can contribute to inflammation. Alcohol can irritate the lining of the stomach and intestines, leading to increased permeability and allowing harmful toxins to enter the bloodstream. This can trigger an inflammatory response throughout the body. Additionally, alcohol is often high in sugar and empty calories, which can contribute to weight gain and further exacerbate inflammation. To minimize the impact of alcohol, drink in moderation or choose non-alcoholic alternatives.
Artificial Trans Fats
Artificial trans fats, also known as partially hydrogenated oils, are a type of unsaturated fat that has been chemically altered to increase its shelf life and stability. These fats are often found in processed foods like crackers, cookies, and margarine. Consuming artificial trans fats can increase inflammation in the body and contribute to the development of chronic diseases like heart disease and type 2 diabetes. To reduce inflammation, choose foods that are free from partially hydrogenated oils and opt for healthier fats like olive oil or avocado instead.
Refined Vegetable Oils
Refined vegetable oils, such as soybean, corn, and sunflower oil, are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. While omega-6 fatty acids are essential for health, the modern Western diet tends to be much higher in omega-6s than anti-inflammatory omega-3s. This imbalance can contribute to chronic inflammation and the development of various health issues. To reduce inflammation, choose oils that are rich in omega-3s, such as olive oil or flaxseed oil, and limit your intake of refined vegetable oils.
Dairy Products
While dairy products can be a healthy part of the diet for some people, others may experience an inflammatory response to the proteins found in milk and other dairy products. This is particularly true for those who are lactose intolerant or have a milk allergy. Additionally, some studies have suggested that the saturated fats found in many dairy products may contribute to inflammation in the body. If you suspect that dairy products are triggering inflammation for you, try cutting them out for a few weeks and see if your symptoms improve.
Processed Snack Foods
Processed snack foods, such as chips, crackers, and cookies, are often high in refined carbohydrates, unhealthy fats, and added sugars. These ingredients can all contribute to inflammation in the body, particularly when consumed in excess. Additionally, many processed snacks are low in fiber and nutrients, which can further exacerbate inflammation by promoting an imbalance in gut bacteria. To reduce inflammation, choose whole-food snacks like fresh fruits and vegetables, nuts, and seeds instead.
Artificial Sweeteners
While artificial sweeteners are often touted as a healthier alternative to sugar, some studies have suggested that they may actually contribute to inflammation in the body. This is particularly true for those who are sensitive to these compounds or consume them in large amounts. Additionally, some artificial sweeteners have been shown to disrupt the balance of gut bacteria, which can further exacerbate inflammation. To reduce inflammation, choose natural sweeteners like honey or maple syrup in moderation, or opt for unsweetened foods and beverages instead.
Gluten
Gluten is a protein found in wheat, barley, and rye that can trigger inflammation in some people, particularly those with celiac disease or gluten sensitivity. When these individuals consume gluten, it can damage the lining of the small intestine and lead to a range of inflammatory symptoms like bloating, diarrhea, and abdominal pain. Even for those who don’t have a diagnosed gluten intolerance, consuming large amounts of gluten-containing foods may contribute to inflammation in the body. To reduce inflammation, choose gluten-free whole grains like quinoa, rice, and oats instead.
Nightshade Vegetables
Nightshade vegetables, such as tomatoes, potatoes, and eggplants, contain compounds called alkaloids that can trigger inflammation in some people. While these vegetables are generally healthy and nutrient-dense, individuals with inflammatory conditions like arthritis or autoimmune disorders may find that they exacerbate their symptoms. If you suspect that nightshade vegetables are contributing to your inflammation, try cutting them out for a few weeks and see if your symptoms improve.
High-Fat Meats
High-fat meats, such as beef, pork, and lamb, are rich in saturated fats, which can contribute to inflammation in the body. When consumed in excess, these fats can increase levels of LDL cholesterol and contribute to the development of chronic diseases like heart disease and type 2 diabetes. Additionally, many high-fat meats are also high in calories, which can lead to weight gain and further exacerbate inflammation. To reduce inflammation, choose lean cuts of meat or plant-based protein sources instead.
Canned Foods
Canned foods, such as soups, vegetables, and fruits, are often high in sodium and other preservatives that can contribute to inflammation in the body. Additionally, many canned foods are packaged in containers that are lined with bisphenol A (BPA), a chemical that has been linked to a range of health issues, including inflammation. To reduce inflammation, choose fresh or frozen foods instead, or look for canned products that are labeled as BPA-free.
Artificial Food Additives
Artificial food additives, such as colors, flavors, and preservatives, are often added to processed foods to enhance their appearance, taste, and shelf life. However, some of these additives have been linked to inflammation in the body, particularly when consumed in large amounts. For example, some studies have suggested that the artificial sweetener aspartame may contribute to inflammation by altering the balance of gut bacteria. To reduce inflammation, choose whole, minimally processed foods that are free from artificial additives.
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