Foods That Definitely Cause Inflammation

From verywellhealth.com

The foods we eat can contribute to inflammation throughout the body, leading to or exacerbating chronic health conditions like diabetes, heart disease, and arthritis.

Harvard Health. Foods that fight inflammation.

While acute inflammation is the body's natural response to an immediate illness, infection, or injury, chronic inflammation that lasts over time damages the body's organs on a cellular level.

This article discusses the types of foods that cause inflammation, foods that protect against it, and tips on who should be concerned about an anti-inflammatory diet.

Riza Azhari / Getty Images

List of Foods That Cause Inflammation

The foods that cause inflammation tend to be those labelled junk or processed. Chronic inflammation is linked to heart disease, diabetes and arthritis.

Red and Processed Meats

While lean meats can be a good source of iron and other minerals, red meat and processed meats are more likely to cause inflammation. They’re typically stocked with saturated fat, prompting immune cells to release inflammatory proteins into the bloodstream.

This includes meats like: 

• Steak
• Hamburgers
• Bacon
• Sausage
• Hot dogs
• Deli or lunch meat

In addition, the way that some red meats are prepared can trigger a reaction that promotes inflammation in the body.

Refined Carbohydrates

The body needs carbohydrates to survive, but consuming refined carbohydrates made with white flour can be a culprit for inflammation. Look out for foods like:

• White bread
• Cereal
• Pasta
• Rice

Instead, whole grain-based substitutes are a better option because they contain more fibre and are linked to lower levels of inflammation.

Sugar-Sweetened Foods and Beverages

Foods and drinks high in added sugar impact how the body processes insulin, leading to inflammation. This includes sweet desserts, candy, soft drinks, and sports drinks.

While sugar is often linked to the development of chronic diseases like type 2 diabetes and heart disease, it also prompts inflammation that occurs in many types of arthritis.

Processed Foods

Most foods that are not raw (like fruits and vegetables) have been somewhat processed. However, processed foods that include chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They're also linked to an increased risk for chronic disease.

The types of processed foods that are apt to cause inflammation include:

• Packaged snacks, like chips and cookies
• Margarine
• Non-dairy creamers
• Microwaveable meals
• Flavoured yogurts
• Refrigerated dough and biscuits

Some processed foods may still contain small amounts of trans fats known to trigger inflammation. However, experts banned trans fats from being manufactured in 2021.

Fried Foods

Deep-fried foods are typically an inflammation trigger. This includes foods like fried chicken, french fries, and doughnuts.

Sometimes, fried foods are prepared in a way in which they're soaked in oil with omega-6 fatty acids, which can prompt even more inflammation.

While dietary fats are needed for bone health, brain function, and metabolism, it’s important to balance your omega-3 and omega-6 fatty acid intake. Omega-3 fatty acids, naturally found in fish and plant-based foods, are healthy fats that experts consider anti-inflammatory. Some omega-6 fatty acids found in vegetable oils may promote inflammation.

List of Foods That Might Cause Inflammation

While the link between junk foods and inflammation is evident, for some other foods, more research is needed.

Dairy

The link between dairy and inflammation is complicated and may depend on the individual. Some studies suggest that dairy products can trigger an inflammatory response, for example, in those with a milk allergy or osteoarthritis (degenerative changes in joint cartilage that typically occurs with age).

However, other research shows that dairy-based foods might decrease the risk of inflammation and diseases like type 2 diabetes.

Experts also note that products like non-fat milk and yogurt contain helpful ingredients like probiotics, calcium, vitamin D, and other proteins.

Gluten

Gluten is another food category in which inflammation seems to depend on the individual. This protein found in wheat, barley, and rye can cause notable inflammation in people with celiac disease and prompt an inflammatory response in people with a gluten intolerance.

That said, the link between gluten and inflammation in people who don’t have celiac disease is unclear.

Sulfites

Sulfites, substances used as preservatives and found in red wine, can cause an inflammatory autoimmune reaction in some people. This can result in a skin rash, asthma, or a migraine. However, the antioxidant properties in sulfites can be beneficial and safe to consume for those who don’t experience an inflammatory response.

List of Foods That Don't Cause Inflammation

Experts generally describe an anti-inflammatory diet as one that mirrors Mediterranean style and plant-based eating. That's because these diets are low in red meats and processed foods, instead promoting anti-inflammatory, antioxidant-rich foods like olive oil, nuts, fruits, vegetables, and dark chocolate.

Onions and Garlic

These veggies contain powerful anti-inflammatory ingredients that can help lower inflammation. Organosulfur compounds in garlic may fight against substances in the bloodstream that attempt to boost inflammation, while the flavonoid quercetin in onions may reduce inflammatory activity linked to arthritis.

Dark Leafy Greens

Vitamin E and antioxidants in dark leafy greens like kale, spinach, Swiss chard, and broccoli help protect against cytokines, which are pro-inflammatory molecules. In addition, these vegetables are also rich in essential nutrients like vitamin A, iron, and vitamin K, which may be especially beneficial for arthritic inflammation.

Fruits

Antioxidants like flavonoids and polyphenols found naturally in fruit are anti-inflammatory power players. This is particularly true for berries like blueberries, raspberries, strawberries, acai, cranberries, and more. The antioxidants in these fruits help reduce free radicals that promote inflammation in the body and are particularly protective for certain types of arthritis.

Nuts

Walnuts are a solid source of alpha-linolenic acid (ALA), which reduces inflammation in the arteries. In addition, almonds have been shown to improve the balance of fatty acids in the bloodstream, cutting down on inflammation and risk for heart disease.

Research has found that nuts as a replacement for red meat can help lower inflammation in the body.

Dark Chocolate

The natural polyphenols in cocoa and dark chocolate protect the body against inflammation. Flavonoids have been shown to protect against inflammation damage in the body. They're also found in coffee, tea, and other Mediterranean diet-based foods.

Omega-3 Fatty Acids

These anti-inflammatory compounds are found in certain types of fish like salmon, tuna, and anchovies. Research shows this is helpful for arthritis-related inflammation. The added protein and vitamin D can help lower inflammatory risks linked to chronic diseases like type 2 diabetes.

For plant-based omega-3 options, eating nuts and cooking with olive oil may be a good substitute.

Who Needs to Pay Attention to Inflammatory Foods?

It's beneficial for everyone to know which foods may be more likely to cause inflammation. Due to the link between inflammation and an increased risk for chronic diseases, people who are already experiencing or have a family history of conditions like type 2 diabetes, heart disease, obesity, and arthritis might be good candidates for adopting an anti-inflammatory diet.

Summary

While the body's acute inflammatory response is natural, long-term inflammation from fried, sugary, processed, and fatty foods can harm your health. Research shows that these types of foods can cause inflammation, potentially leading to the development or worsening of chronic diseases like type 2 diabetes, heart disease, and arthritis.

Experts recommend a Mediterranean-based diet focused on fish, fruits, vegetables, nuts, olive oils, and dark chocolate for anti-inflammatory benefits.

https://www.verywellhealth.com/foods-that-cause-inflammation-8408131