Top 10 Foods That Causes Inflammation

Most people are not aware of the inflammatory foods that can be extremely harmful to our health. The immune system activates inflammation when it senses bacteria attack and sends out these cells to heal damaged tissues.

However, if your immune system sends out these cells when the body is absolutely healthy, it can cause chronic inflammation. Keep reading to know more about foods or ingredients that can trigger inflammation!

Sometimes, inflammations can last for a brief moment, but when they persist for a longer time, they become dangerous. According to Dr. Frank Hu, cutting off foods high in inflammation can better prevent this chronic disease than medicines.

Here are some food items that can trigger inflammation -

1. Sugars

Uncontrollable sugar intake can cause multiple health problems, like chronic inflammation, type 2 diabetes, obesity, and tooth decay. Sugar encourages fatty acid production in the liver, and when these fats get digested by our body, it can cause inflammation. The only way to reduce this is by shifting to a low-fat diet.

2. Cooking Oils

Another common food that causes inflammation is cooking oils. These oils contain high omega-6 fatty acids and significantly low omega-3 fats. This imbalance in the diet is the reason for inflammation. One can use macadamia oil or extra virgin olive oil instead of regular seed oils to avoid this situation.

3. Artificial Trans Fats

Consuming trans-fat is extremely unhealthy, as it lessens good cholesterol levels and raises bad cholesterol. Additionally, they also promote inflammation, resistance to insulin and obesity. By avoiding junk food, and anything that has hydrogenated oil, or vegetable shortening, you can prevent inflammation.

4. Refined Carbohydrates

Another common food that increases inflammation is refined carbohydrates, which include white bread, white rice, crackers, and biscuits. Reducing the use of these regular food times can significantly decrease the chances of causing chronic inflammatory diseases. These food items are easily replaceable with healthier options like multigrain bread, brown rice etc.

5. Red Meat

Researchers have testified that red meat contains Neu5Gc, a molecule that humans do not generate. So, when ingested, the body develops anti-Neu5Gc antibodies as a response that can set off life-threatening inflammatory diseases. However, you can consume red meat occasionally and replace the bulk of meat consumption with vegetables, fish and eggs.

6. Commercially Processed Meat

Animals raised commercially are fed with grains like soy and corn, which are high in omega-6 fatty acids. Hence, these animals gain weight with excess high saturated fats. This is why it is recommended to avoid farm-fed meat and substitute it with organic free-range animals that are fed a natural diet.

7. Dairy Products

Dairy products also fall under the category of inflammatory foods. Since milk is a common allergen, it can activate inflammatory responses like IBS, hives, skin irritations, and other allergic reactions. You can change your regular milk with plant-based milk like coconut and almond.

8. Refined Grains

Regular food ingredients that contain refined grains are white rice, white flour, and white bread. These contain bran, germ and intact aleurone layer but lack fibre and vitamin B compounds. People who are not gluten intolerant can consume minimally processed grains.

Also, make sure to check the ingredients list prior to buying cereals or any products that claim grain content.

9. MSG or Food Additives

Most packaged foods contain artificial food additives. Aspartame and Monosodium Glutamate (MSG) are common additives which can trigger inflammatory reactions. Along with reducing consumption of processed foods, increase the intake of anti-inflammatory herbs and spices.

10. Alcohol

Alcohol is another food with high chances of inflammation. Regular consumption of it can lead to inflammation of the oesophagus, larynx and liver. With time, this can cause the growth of a tumour and cancer.

It is recommended to completely avoid alcohol and replace it with drinks like herbal teas. If it seems difficult to quit drinking at once, start by restricting one drink only.

Other than these common food items that can cause inflammation, you must also check for items that you are sensitive to. Many people unknowingly consume foods they are allergic to, which sometimes results in chronic illness. If you suspect any minor reactions like headaches and tiredness persisting for more than a week, consult your doctor.

People generally ignore these symptoms until something leads to serious medical emergencies. As you have read so far and gained some idea of what inflammatory foods are, try to substitute these with healthier options.