List of foods that can cause Inflammation is what I will be discussing in this post. Inflammation is your body’s natural fight against substances that are harmful to your health, such as germs, viruses, and poisons.
However, your immune system is complex, and its components might be triggered by unexpected factors, such as particular foods.
Foods That Cause Inflammation
A well-balanced diet is essential for maintaining our health and preventing sickness.
For example, inflammation can become chronic and inflict long-term harm to our bodies. In addition, some foods cause this type of inflammation in the body.
Inflammation has the potential to overwhelm our immune systems and weaken our bodies.
Certain foods are high in inflammatory compounds, and we should avoid them. If you experience inflammation, take a closer look at these foods in your diet as below.
Diet-Related Chronic Inflammation
As more fast food and convenience products are eaten, there are fewer natural anti-inflammatory medicines in today’s diet.
Furthermore, there is an increase in low-grade inflammation, which starts slowly but eventually leads to cardiovascular or metabolic problems.
As a result, they are most time overlooked until it is too late.
The problem primarily affects overweight persons since pro-inflammatory hormones are created in the body’s belly fat! As a result, gaining belly fat should be avoided in general.
It is therefore critical to avoid pro-inflammatory foods not just for those affected but also for healthy people as a precautionary step.
As they weaken the body and the immune system, these also feed internal inflammations in the body or even make them chronic. Pro-inflammatory foods are those that weaken the body.
List Of Foods That Can Cause Inflammation
1. Synthetic trans fats
Artificial trans fats are harmful fats that raise poor LDL cholesterol.
This builds up in the veins and causes arteriosclerosis, which leads to cardiovascular disorders such as high blood pressure, stroke, and heart attack.
Trans fats are formed through the roasting, frying, or industrial processing of vegetable oils and their unsaturated fatty acids, for example.
They are found in sweets, baked goods, fried foods, and ready-made products, among other things, since they extend their shelf life.
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Of course, sugar is a pro-inflammatory food. However, it’s not only sucrose, or conventional table sugar, that causes inflammation.
Its constituents, grape sugar (glucose) and fruit sugar (fructose), are also inflammatory.
The World Health Organization (WHO) recommends around six tablespoons of no more than 25 grams of sugar per day.
Inflammation in the body can be caused by excessive sugar consumption, leading to diseases including rheumatism, obesity, type 2 diabetes, fatty liver, cancer, migraines, and high blood pressure over time.
Because of the valuable secondary plant compounds, you should not go without fresh fruit.
However, You should use it in moderation; it recommends no more than two servings or 250 grams per day.
3. White Flour
In contrast to whole grain goods (complex carbs), simple carbohydrates have very little nutritional fiber and micronutrients. “Empty carbs” are digested more quickly.
This rapidly increases blood sugar levels, followed by a steep decline. It can cause cravings, resulting in more food than is required.
This also increases calorie consumption, stored as fat if not used, and obesity causes inflammation.
Over time, consuming a lot of white flour increases the quantity of inflammatory intestinal bacteria, which can contribute to obesity and chronic inflammatory bowel illness.
4. Meat that has been processed
Meat is another pro-inflammatory food. Many advanced glycation end products (AGEs) are found in processed foods, such as sausages, cold cuts, and pork, and they induce inflammation in the body.
The amount of salt and sugar in the food also matters. For example, processed meat and sausage products frequently contain high levels of salt and sugar, both of which are harmful to the health.
In addition, salt can cause vasoconstriction, which leads to elevated blood pressure.
Therefore, lean poultry and minimal meat consumption are preferable.
5. Milk and meat contain pro-inflammatory substances.
Cow products tend to be especially pro-inflammatory. According to preliminary research, “Bovine Milk and Meat Factors” (BMMF) found in milk and beef are pro-inflammatory and may promote chronic illnesses.
The German Cancer Research Center (DKFZ) is now investigating whether these components can encourage cancer development (particularly colon and breast cancer) over time but cautions against jumping to conclusions.
6. Alcoholic beverages
We are all aware that drinking alcohol is harmful to one’s health. However, it is also one of the pro-inflammatory foods because it causes a significant increase in CRP levels.
This is the quantity of C-reactive protein in the blood that increases when the body is infected, inflammatory, or has tissue damage.
Furthermore, alcohol harms the liver and pancreas.
Therefore, the sugar level of cocktails and mixed beverages must also be considered carefully. As a potential outcome of this, you ought to pay careful attention to the quantity at all times.
For example, a healthy woman should consume one glass of alcohol per day, approximately 0.1 liters of wine or sparkling wine.
7. Dairy and Egg products
Milk, dairy products, and eggs contain arachidonic acid, which can cause inflammation in the body. Thus ill or sensitive persons should avoid them.
Consume no more than two eggs every week, at most. And try to prevent any animal dairy for a period. Alternatively, you might use oat or coconut milk.
8. Arachidonic acid is toxic.
The majority of animal products contain arachidonic acid, which is a particular kind of omega-6 fat. It produces oxygen radicals, which is why it increases inflammation in the body.
Your body will develop an inflammatory response if you consume excessive omega-6 fatty acids and an insufficient amount of omega-3 fatty acids, such as those found in flaxseed or walnuts, for example.
Animal products with lower fat content contain less arachidonic acid. It is, therefore, preferable to use low-fat milk, yogurt, and quark.
Tip: The extra organic product is particularly worthwhile, especially for beef and milk, if the cattle are fed fresh grass. Their meat and milk are then higher in anti-inflammatory omega-3 fatty acids.
9. Soy-Based goods
If you want to transition from meat and dairy products to soy products, you should be aware that soy products have a high concentration of omega-6 fatty acids.
When omega-3 fatty acids are in excess, they have a pro-inflammatory effect. On the other hand, Soybeans contain various secondary plant compounds, including flavonoids.
These have antioxidant and anti-inflammatory properties that at least partially offset the pro-inflammatory properties of omega-6 fatty acids.
10. Coffee is an inflammatory food, according to popular belief.
Coffee has long been suspected of being acidic and inflammatory in the body and increasing the development of cardiovascular problems.
The majority of research paints a considerably more positive picture of the black pick-me-up.
According to a big some-study, three to four cups of coffee daily are related to good health consequences.
For example, coffee users have a lower risk of cardiovascular disease, cancer, and premature death, if one is to believe the findings of academics at the University of Southampton in Southampton, England.
Coffee includes phenolic acids as well. These are secondary plant compounds with anti-inflammatory properties in coffee, tea, almonds, and whole grains.
As a result, you can continue to sip your morning cup without concern. However, you should drink it black, as milk and sugar, in particular, promote inflammation.
The Key To Success Is Balance
Many foods can cause inflammation in the body. However, inflammation is not usually noticeable right away.
Inflammatory diseases frequently develop slowly and over a lengthy period.
As a result, consume a well-balanced diet. Balance is essential for disease prevention and fostering a robust, resilient immune system.
Several foods described here induce inflammation in the body, even in small doses.
Even in modest amounts, sugar, trans fats, and alcohol can impair the immune system, create inflammation, and promote disease.
Reduce your intake of foods containing these substances as much as possible.
You can, however, drink milk, dairy products, coffee, yogurt, or tofu as part of a balanced diet. While these meals can cause inflammation, they also provide a variety of nutrients that are beneficial to your health.
Flavonoids, phytochemicals, bitter compounds, and unsaturated fats benefit the immune system.
Such foods have been shown in trials to have an anti-inflammatory impact. Even a glass or two of red wine can prevent diseases.
Wine, for example, plays a significant role in the Mediterranean diet due to its flavonoids.
Because the Mediterranean diet is high in anti-inflammatory foods and omega-3 fatty acids, the negative, pro-inflammatory effect of alcohol is highlighted here.
Excessive ingestion, on the other hand, is not advised.
11. Synthetic Trans Fats
Trans fats, which are unsaturated fatty acids, are found in processed foods, sweets, and fried foods like French fries.
These lipids have been industrially solidified and cannot be processed by human bodies.
They raise the blood level of LDL, or “bad” cholesterol while decreasing the level of HDL, or “good” cholesterol. Inflammation in the body is caused by trans fats, which can then lead to brain damage.
12. Bacon And Sausage
Meat items that have been heavily processed, such as sausages, salami, bacon, or even smoked meat, are also pro-inflammatory.
They are high in dangerous omega-6 fatty acids and are frequently supplemented with nitrite curing salt to extend their shelf life. Unfortunately, these preservatives can cause cancer in addition to producing inflammation.