Introduction
If you’re looking to reduce inflammation in your body, you may want to take a closer look at your diet. According to dietitians, there are certain foods that can actually increase inflammation in your body without you even realizing it. From processed meats to sugary drinks, here are five foods that you should avoid if you want to reduce inflammation in your body.
5 Foods Secretly Increasing Inflammation In Your Body, Say Dietitians — Eat This Not That
Inflammation is a natural response of the body to protect itself from harm, but when it becomes chronic, it can lead to a variety of health issues. Dietitians say that certain foods can increase inflammation in the body, and it’s important to be aware of them so you can make healthier choices. Here are five foods that could be secretly increasing inflammation in your body.
1. Refined Grains
Refined grains, such as white bread, white rice, and white pasta, are stripped of their fiber and other nutrients during processing. This makes them easier to digest, but it also makes them more likely to cause inflammation. Dietitians recommend choosing whole grains instead, such as whole wheat bread, brown rice, and quinoa.
2. Processed Meats
Processed meats, such as bacon, sausage, and deli meats, are high in saturated fat and sodium, both of which can increase inflammation. Dietitians suggest opting for leaner cuts of meat, such as chicken or turkey, or plant-based proteins like beans and lentils.
3. Trans Fats
Trans fats are found in many processed and fried foods, such as chips, cookies, and fast food. They can increase inflammation in the body, so dietitians recommend avoiding them as much as possible.
4. Refined Sugars
Refined sugars, such as those found in candy, soda, and baked goods, can cause inflammation in the body. Dietitians suggest limiting your intake of these foods and opting for natural sweeteners, such as honey or maple syrup, instead.
5. Alcohol
Alcohol can increase inflammation in the body, so dietitians recommend limiting your intake. If you do choose to drink, opt for red wine, which has been shown to have anti-inflammatory properties.
By being aware of these five foods that can increase inflammation in the body, you can make healthier choices and reduce your risk of chronic inflammation. Talk to your dietitian for more tips on how to eat for better health.
Anyone who wants to embrace healthy eating can’t go wrong by tracking what foods in their diet can lead to inflammation. According to The Cleveland Clinic, your body triggers an immune system response when it thinks bacteria or other pathogens have invaded. Your body initially sends cytokines and other inflammatory cells to fight the problem and start the healing process, leading to swelling, pain, flushed skin, and more.
Sometimes, acute inflammation occurs when you injure yourself, but chronic inflammation can also occur. This type of inflammation takes place when your body triggers an immune system response, despite not being in danger. Chronic inflammation can lead to a variety of diseases like cancer and Alzheimer’s disease. While certain medical conditions can lead to this malady, those who smoke, have high BMIs, and drink alcohol excessively can experience this condition.
Certain foods, like fried food or processed meats also trigger inflammation. Keeping track of what items make this condition worse can help you feel better in the long run. While many items clearly make inflammation worse, some items sneak by and can trigger a response.
Knowing which popular foods secretly inflame your body, we spoke with dietitians on foods to limit to reduce inflammation in your life. And if you want to take your diet to the next level, make sure to include the 30 Best Anti-Inflammatory Foods into your eating plan.
You may have heard that processed meats trigger an inflammatory reaction, but animal protein, in general, can also lead to the same condition.
“[Meats] are inflammatory in part because of their fat content and type (saturated fats) which can be inflammatory,” says Dr. Dana Ellis Hunnes PhD, MPH, RD, and author or Recipe For Survival: What You Can Do to Live a Healthier and More Environmentally Friendly Life. “Certain amino acids in meat can also be inflammatory and lead to alteration in the gut microbiome, as well as overall digestion and metabolism.”
“People who eat a lot of meat… are also taking in nitrates which are inflammatory as well,” Hunnes continues. “Consuming too many high-fat foods and meat products can also alter insulin sensitivity and increase weight gain as well as gastrointestinal inflammation. We hear so much about ketogenic diets and paleo diets for weight loss, that we don’t take into account how unhealthy and inflammatory they actually are.”
Instead, Hunnes recommends a plant-forward or plant-based diet “high in whole grains, nuts, seeds, legumes, fruits, vegetables, etc.—all of which are anti-inflammatory, full of fiber, water, and slow-digesting carbohydrates and vitamins and minerals.”
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“Research shows that consumption of dietary sugar, consumed in high amounts in the Western diet, contributes to increased inflammation,” Johna Burdeos, RD.
“Salad dressings… are foods people may not think of as pro-inflammatory, but they likely have added sugars to them,” says Burdeos. “Replace store-bought salad dressing and make your own olive oil-based dressing. Olive oil is a good source of omega-3 fatty acids which may inhibit inflammation. Blend with avocado (also rich in omega-3) for a creamy texture.”
If you feel like whipping up your own signature take on a classic salad dressing, check out 10 Healthy Salad Dressing Recipes You Can Make in Minutes for a bit of easy inspiration.
While salad dressings can pack in excess sugar, other popular grocery items also have the capacity to sneak in processed carbs that lead to inflammation spikes. If you need a quick snack, make sure you check the nutritional contents of your favorite granola bars. Otherwise, you might have just dug into a snack that can unknowingly cause some noticeable inflammation.
“Granola bars can be replaced with a piece of fruit and plain nuts with no added sugar,” says Burdeos. “The combination will give you the sweetness and crunch texture similar to a granola bar but without the added sugar. You’ll also get the benefit of fiber from fruits and nuts, which have been shown to reduce inflammation markers.”
“Not all frozen yogurts are made equally,” says Susan Kelly, RD at Pacific Analytics. “Some manufacturers contain excessive sugar.”
You may think of frozen yogurt as the wholesome cousin to ice cream, but certain frozen yogurts load up the dessert with enough sugar to counteract any healthy image they may have tried to get across. If you love this treat, don’t panic. You can still Eat Frozen Yogurt and Lose Weight with a few tricks and pieces of advice.
“Undoubtedly, seasoning mixes give an effortless and quick flavor to any dish, but they [may] contain artificial coloring,” says Kelly. “These artificial colors can… lead to inflammation. Therefore, it’s better to add limited seasoning mixes to your dishes.”
More and more studies pop up that link food dyes to inflammation and diseases stemming from this condition. A scholarly article retrieved from Alternative Therapies in Health and Medicine linked certain food dyes to intestinal inflammation and neurological conditions. A study from Cell Metabolism also found that food dyes were linked to the development of a form of IBS. Seasoning packets aren’t the only foods that use these coloring agents. Make sure to avoid 17 Surprising Foods That Contain Chemicals & Food Dyes.