Feeling chronically bloated, tired, and dull? As each of us investigates how to make our lives healthier, inflammation is a common area of focus. While there are numerous ways to combat inflammation, focusing on your diet is a great place to start. Let’s take a look at the most common foods that can cause inflammation – and how you can avoid them to improve your overall health.
1. Uncovering the Inflammatory Foods We Eat
Often, the effects of the food we eat take weeks or months to manifest. Luckily, there is now a way to uncover the inflammatory foods — and the health issues they may cause — without the need to wait. Through a variety of tests, we are able to identify:
- Food sensitivities,
- Potential dietary triggers of disease,
- Nutrient deficiencies, and
- Hormone imbalances.
These tests can be done through specialized labs and are generally available continent-wide. It is important to consult with a knowledgeable healthcare professional when it comes to interpreting these results and determining the best course of action. Your healthcare professional will also advise on where to look for more comprehensive testing.
2. Identifying the Culprits: Common Foods that Invoke Inflammation
When looking into the causes of inflammation, it’s crucial to understand both the positive and negative role food plays on our overall health. Some foods work to reduce inflammation while others have the potential to increase it. So to get on top of your inflammation, start by looking at what’s in your diet.
These foods can often be the greatest culprits when it comes to inflammation:
- Refined Sugar – Refined sugar has been highly demonized and for good reason. Not only can it disrupt the delicate balance of gut bacteria, it can cause oxidative stress which can contribute to inflammation.
- Processed Meats – Processed meats high in sodium or nitrates should be avoided. Research shows they can increase inflammation.
- Fried Foods – Fried foods are high in saturated fats. Not only can they have a damaging effect on gut bacteria, they can increase your risk of heart disease.
- Alcohol – Drinking too much alcohol, especially beer, has been linked to inflammation in the body. It can disrupt your gut health and lead to an increase in intestinal damage.
- Refined Carbohydrates – Refined carbohydrates such as white bread, pasta, and crackers can cause a spike in blood sugar which can contribute to inflammatory processes.
Once you become aware of the common foods that can trigger inflammation, it’s much easier to make necessary adjustments in your diet and maintain better health.
3. Taking Steps Towards Avoiding Inflammation-Causing Foods
The journey to avoiding inflammation-causing foods is a challenging one, but you can get there by taking certain steps. Here are a few key steps to put you in the right direction.
- Read Food Labels: The first step is to start reading food labels. Pay attention to the ingredients list to make sure ingredients like sugar, vegetable oil, and trans fats are not included. If they are, your food is more likely to contribute to inflammation.
- Focus on Nutrient-Rich Foods: Nutrient-rich foods such as fruits, vegetables, nuts, and legumes may have anti-inflammatory benefits. Try to create meals that are full of nutritious options and lean more towards the natural foods.
- Look for Whole Foods: Avoid processed foods and other types of convenience food that typically contain high levels of unhealthy fats, sugars, and additives. Instead, seek out whole foods that are closer to their natural source. Doing so can help ensure the foods won’t contribute to inflammation.
In addition to focusing on the foods to avoid, it is equally important to focus on foods that have anti-inflammatory effects and give the body the nutrients it needs. Foods like fish, chia seeds, spices, olive oil, and garlic may be beneficial in reducing inflammation and its symptoms—so make sure you incorporate these into your daily eating plan.
4. Reaping the Benefits of Decreased Food-Related Inflammation
Decreased inflammation resulting from improvement in one’s diet is no minor accomplishment. Food-related inflammation, caused by a variety of factors, can lead to serious health complications. With dramatic changes to meal plans, these ailments can be greatly reduced or eliminated altogether.
Gone will be the days of uncomfortable bloating, post-meal fatigue, and digestive distress. A decrease in inflammation associated with food can lead to the following benefits:
- Increased energy levels – with systemic inflammation ebbing, more energy can be put towards work, exercise, and leisure.
- Better overall mood and mental well-being – inflammation causes physical as well as emotional distress. Reduced inflammation can lead to improved emotional balance and healthier mental processes.
- Protection from chronic disease – prolonged inflammation can lead to heart disease, cancer, Alzheimer’s, and other serious conditions. By maintaining low levels of food-related inflammation, one can look forward to a healthier life.
These benefits make reducing inflammation in one’s diet necessarily for long-term health, comfort, and happiness.
By lessening specific foods from your daily diet, you can do your best to avoid the common culprits of inflammation and benefit from better health. Just remember to be mindful of what you eat, and you can lower your chances of suffering from a diet induced inflammatory response.
Inflammation is a normal process that the body goes through to protect itself. It helps defend against infection and toxins, as well as repair injured tissue. However, certain foods can cause inflammation, leading to a range of issues such as arthritis, heart disease, digestive issues, fatigue, and skin problems. In this article, we’ll discuss the common foods on the list of foods that cause inflammation and how to avoid them for better health.
One major culprit on the list of inflammatory foods is processed meats, such as hot dogs, bacon, and salami. These foods are high in saturated fat, which can cause the body to produce inflammatory compounds, leading to a range of health issues. It’s best to avoid processed meats whenever possible, and instead opt for leaner cuts of meat, like chicken and turkey.
Refined carbohydrates, such as white bread, pasta, and pastries, are also on the list of inflammatory foods. These foods can cause the body to release a hormone that increases inflammation in the body. It’s best to stick to whole-grain carbohydrates instead.
Foods high in sugar are also on the list of foods that cause inflammation. A diet high in sugar can lead to an increase in inflammation in the body, leading to immune system issues and other health problems. It’s best to avoid foods high in sugar, and instead opt for natural sweeteners like honey and maple syrup.
Finally, some foods that are known to cause inflammation are foods high in trans fats and omega-6 fatty acids. Trans fats are found in fried and processed foods, such as French fries and potato chips. Omega-6 fatty acids are found in corn, soybean, sunflower, and safflower oils. Eating these foods can lead to an increased risk of inflammation. It’s best to avoid these foods and instead opt for healthier oils like olive oil and avocado oil.
In conclusion, it’s important to be aware of the foods on the list of foods that can cause inflammation. Processed meats, refined carbohydrates, foods high in sugar, trans fats, and omega-6 fatty acids all have the potential to cause inflammation. It’s best to avoid these foods and instead opt for healthier options like lean meats, whole-grain carbohydrates, and healthier oils. Doing so can help keep inflammation in check and improve overall health.