High Inflammatory Foods: What to Avoid for Better Health
Inflammation is like your body’s alarm system. Imagine if you accidentally cut your finger; the area gets red, swollen, and warm—this is your body sending help to fight off any germs and start the healing process. That’s normal and healthy. However, if your body keeps the alarm system on all the time—even when there’s no injury or infection—this can lead to long-term health issues. Diet plays a big role in either calming down this constant inflammation or making it worse. Certain foods can trigger or worsen inflammation, while others can help reduce it. Let’s explore which high inflammatory foods you should avoid and how making dietary changes can lead to better health.
What are high inflammatory foods?
Processed and refined carbohydrates
Foods such as white bread, pastries, and other baked goods made from refined flour can spike your blood sugar levels, which can trigger an inflammatory response.
Why?
When you consume refined carbohydrates, your body breaks them down quickly into glucose, leading to a rapid increase in blood sugar. This spike causes your body to release insulin to manage the sugar levels, and this constant cycle of spikes and insulin releases can lead to insulin resistance. Insulin resistance is closely linked to chronic inflammation, as the body’s cells become less responsive to insulin, leading to higher levels of circulating glucose and increased production of inflammatory cytokines.
Sugary beverages and snacks
Sugary drinks like soda and energy drinks, along with snacks like candy and desserts, can lead to an increase in inflammatory markers in the body. How? High sugar intake causes a surge in glucose, leading to an increase in insulin production. Over time, this can result in insulin resistance, where the body’s cells are less responsive to insulin. Additionally, excess sugar in the bloodstream can lead to the production of advanced glycation end products (AGEs), which can trigger inflammation by damaging tissues and promoting oxidative stress.
Trans fats and fried foods
Trans fats, often found in fried foods, baked goods, and processed snacks, are particularly harmful. What are trans fats, and how are they formed? Trans fats are a type of unsaturated fat that has been chemically altered through a process called hydrogenation, where hydrogen is added to vegetable oil to make it more solid. This process increases the shelf life of food products but at the cost of health. Unlike other fats, trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol, leading to increased inflammation, which is a risk factor for heart disease, diabetes, and other chronic conditions.
Processed meats
Bacon, sausages, and other processed meats contain high levels of advanced glycation end products (AGEs), which are known to promote inflammation. How do AGEs end up in processed meats, and how are they formed? AGEs are harmful compounds formed when proteins or fats combine with sugars in the bloodstream. They are commonly found in processed meats due to the methods used to cook or preserve these foods, such as grilling, frying, or smoking. These methods expose meats to high temperatures, which accelerate the formation of AGEs. When consumed, AGEs can contribute to oxidative stress and inflammation, promoting chronic conditions like heart disease.
Omega-6 fatty acids
Omega-6 fatty acids are found in vegetable oils like corn, safflower, and sunflower oil. Why can an excess of omega-6 lead to inflammation, and how much is too much? While omega-6 fatty acids are essential fats, they must be balanced with omega-3 fatty acids to maintain optimal health. The typical Western diet is often high in omega-6 and low in omega-3, leading to an imbalance that promotes inflammation. An excess of omega-6 fatty acids can be inflammatory because they are converted into arachidonic acid, which is a precursor to inflammatory molecules. To counter this, it’s important to consume omega-3-rich foods like fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts, which have anti-inflammatory properties.
Dairy products
For some individuals, dairy products like milk, cheese, and butter can trigger inflammation, especially if they are lactose intolerant. Full-fat dairy can also be high in saturated fats, which may promote inflammation. However, the effect of dairy on inflammation can vary widely between individuals, and it’s important to monitor how your body responds to dairy products.
How to reduce inflammation through diet
Reducing inflammation through diet involves incorporating foods that have anti-inflammatory properties while avoiding those that trigger inflammation. Here are some practical tips to help you achieve this:
Focus on whole foods: Emphasize a diet rich in fruits, vegetables, whole grains, and lean proteins. For example, leafy greens like spinach and kale, berries such as blueberries and strawberries, and fatty fish like salmon are all excellent choices for their anti-inflammatory benefits.
Incorporate healthy fats: Healthy fats, particularly omega-3 fatty acids found in fish, flaxseeds, and walnuts, help combat inflammation. Olive oil is another great source. When choosing olive oil, opt for extra virgin olive oil (EVOO) for salads and drizzling, as it retains more of the natural antioxidants and anti-inflammatory compounds. For cooking, use regular or light olive oil, which has a higher smoke point and is more stable at higher temperatures.
Add spices and herbs: Certain spices and herbs are known for their anti-inflammatory properties. Turmeric, with its active compound curcumin, is a powerful anti-inflammatory agent. Ginger, garlic, and cinnamon are also beneficial. Try adding these to your meals regularly.
Choose high-fiber foods: High-fiber foods like whole grains (quinoa, brown rice, oats), legumes (beans, lentils), and vegetables support gut health, which plays a key role in managing inflammation. Fiber also helps regulate blood sugar levels, reducing the risk of inflammation.
Limit processed and sugary foods: Processed foods, especially those high in sugar, trans fats, and refined carbs, can contribute to inflammation. Opt for natural sweeteners like honey or maple syrup and choose whole foods over packaged snacks.
Hydrate with anti-inflammatory beverages: Drink plenty of water, and include herbal teas like green tea or chamomile, which have anti-inflammatory properties. Avoid sugary drinks and excessive alcohol, as they can promote inflammation.
The impact of chronic inflammation on health
Chronic inflammation is linked to various health issues, including joint pain, cardiovascular diseases, and autoimmune diseases. For example, foods that cause joint inflammation, such as processed meats and high-sugar snacks, can exacerbate conditions like arthritis. Similarly, an anti-inflammatory diet can help manage symptoms of autoimmune diseases by reducing the body's inflammatory response.
Conclusion
Managing inflammation through diet is crucial for maintaining overall health and well-being. By understanding which foods are high in inflammation and making conscious dietary choices, you can reduce your risk of chronic diseases and feel better in your daily life. Whether you're looking to lose weight, manage a health condition, or simply improve your overall health, making the right food choices is a powerful step in the right direction.
For those who find it challenging to keep track of their food intake, using an app like Welling can be particularly beneficial. In your custom diet preferences, you can tell Welling that you prefer to eat anti-inflammatory foods and want to avoid inflammatory foods. In this way, Welling will pay attention to that every time you log a food and take this into account when you ask for a recipe or any meal plans. Welling can help you be more mindful around preventing inflammation through your diet, leading to better health outcomes.
