Foods That Can Cause Inflammation

Inflammation is a natural response to injury or infection and is crucial for the body's healing process. However, when inflammation becomes chronic, it can pose serious health risks. What we consume has a significant impact on the body's inflammatory levels. Adopting an anti-inflammatory diet filled with whole, unprocessed foods is key to optimal health. Let's explore some of the top foods that contribute to increased inflammation.

Refined Carbohydrates

Foods like white bread, pasta, rice, and cereals composed of refined carbohydrates can lead to rapid spikes in blood sugar and insulin levels, triggering inflammatory pathways. Opting for whole grain alternatives with added fiber helps slow down sugar absorption, preventing inflammation.

Sugar

Sugar is a carbohydrate and energy source, but too much added sugar and high fructose corn syrup can promote inflammation. It can also compromise blood sugar regulation and the immune system. I always encourage eating sugar and carbohydrates with protein and fat. Eating empty carbs, like a banana or a piece of chocolate, can create rapid blood sugar spikes and then a swift drop. This up-and-down imbalance can create undesirable effects and, eventually, disease.

When consuming a meal rich in protein and fat, blood sugar (glucose) steadily rises without sudden spikes, owing to the slowing down of absorption. As a response, the pancreas is prompted to release insulin into the bloodstream. As a messenger, insulin travels to the cells, signaling them to open their doors and allow the sugar in. Once inside, the cells utilize the sugar for immediate energy needs or effectively distribute it for storage, like the liver, for future use.

Vegetable and Seed Oils

Oils such as soybean, corn, and canola, high in omega-6 fatty acids, can promote inflammation when consumed excessively. Opt for cooking with butter and ghee to reduce omega-6 intake.

Excessive Alcohol

Drinking too much alcohol regularly can increase inflammation through various pathways. It damages the gut lining, promotes unhealthy gut bacteria growth, interferes with immune function, and leads to oxidative stress. Enjoy alcoholic drinks in moderation, or avoid them completely if you have autoimmune issues.

Trans Fats

Trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. This manufactured fat has disastrous health effects, including increased systemic inflammation. Check food labels and avoid anything that contains “partially hydrogenated oils.”

Processed Meat

Processed meats like bacon, sausage, hot dogs, salami, and deli meats are high in inflammatory advanced glycation end products (AGEs). Nitrates used as preservatives can also trigger inflammation. Limit consumption and choose organic, uncured versions when possible. Lean cuts of unprocessed red meat, grilled chicken, or turkey a few times a week are healthier.

Gluten

In genetically susceptible individuals, gluten can lead to systemic inflammation, triggering autoimmune diseases like celiac. It increases intestinal permeability, leading to a "leaky gut" and promoting inflammation.

Evaluate your symptoms and consider removing gluten entirely if you’re reacting negatively. Please read my blog about gluten intolerance and try choosing naturally gluten-free grains.

Takeaway

Adopting an anti-inflammatory lifestyle is crucial for preventing chronic inflammation and reducing the risk of developing various diseases. Prioritize nutrient-dense whole foods such as organic vegetables, fruits, grass-fed meats, wild-caught fish, healthy fats, nuts, seeds, legumes, herbs, and spices.

Hydration with minerals, exercise, stress management like meditation, and sufficient sleep are integral components of an anti-inflammatory approach to holistic well-being.