Chronic inflammation, the kind that hangs around, has been linked to a slew of health problems including diabetes and heart disease. However, the most effective strategies for combatting inflammation, such as limiting your intake of the foods that cause inflammation, are surprisingly simple.
“In respect to healing and immunity, we describe inflammation as a state when the body’s immunity is revved up or working to fight off something and this can be a simple cold/flu or chronic disease, pain, or just dealing with something in the environment,” explained Amy Lee, M.D., a medical nutrition specialist. That’s the natural, acute form, which is a temporary response that subsides when it’s no longer needed. “Acute inflammation helps to protect and heal our bodies,” said Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook. “Chronic inflammation, however, is a prolonged state that can damage healthy cells, tissues, and organs, contributing to various diseases, including heart disease, diabetes, and certain cancers.”
Meet the experts: Amy Lee, M.D., a medical nutrition specialist; Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook; Scott Keatley, R.D., of Keatley Medical Nutrition Therapy,
Making changes to your diet is a powerful step you can take to reduce chronic inflammation. Read on for the top foods that cause inflammation in the body, plus the key foods to include in an anti-inflammatory diet.
Foods that increase inflammation
“Inflammation can be acquired from the foods we eat or the liquids we drink,” said Dr. Lee. Here are the most common ones that you may want to limit or avoid in order to reduce inflammation.
Red meat
If you’re a burger lover or enjoy a steak a few times a week, it may be time to cut back. “Red and processed meats can increase inflammatory markers including C-reactive protein,” said Harris-Pincus. The C-reactive protein is produced by the liver, and may mean that there is inflammation in the body when levels increase, according to the Mayo Clinic.
Refined carbohydrates
Donuts, sodas, and other foods may taste good, but they could be wreaking havoc on your body. “Excess refined carbs and added sugars can increase blood sugar, which increases production of inflammatory cytokines,” said Harris-Pincus. Cytokines are signaling proteins that help control inflammation in your body, but too many can lead to excess inflammation.
Fried foods
Fried chicken, french fries, chicken parm—these favorites could be doing more harm than good. “Fried foods contain unhealthy fats and may produce [compounds known as] advanced glycation end products (AGEs) during high-temperature cooking, which can promote inflammation,” explained Harris-Pincus.
Ultra-processed foods
Research shows that diets that contain ultra-processed foods (like potato chips, candy, fast food, hot dogs, etc.) may be associated with more of a risk of immune dysregulation-linked diseases, like inflammatory bowel disease and maybe even autoimmune diseases.
“Most inflammatory foods are ultra-processed foods such as things in a bag or box that have been created from a machine,” said Dr. Lee. “Processed foods are notorious for having ingredients that are not natural, preservatives that help it stay on a shelf for a long time, or texturizers/additives to make foods taste better,” which may contribute to inflammation.
That said, “All ultra-processed foods are not created equal. Some are nutrient-dense and health-promoting,” said Harris-Pincus, such as protein powder or canned beans. “Yet others can promote inflammation through different mechanisms,” she added.
Alcohol
Studies show that alcohol consumption, especially in excess, may disrupt the body’s immune response, leading to chronic inflammation. Cutting back on your alcohol intake can have loads of benefits beyond this, though. The World Heart Federation (WHF) suggested that no amount of alcohol is good for heart health. The American Heart Association (AHA) also warns that drinking too much may elevate fats in the blood known as triglycerides, which may increase your risk of heart attack or stroke.
Key foods that help combat inflammation
Just as there are foods that cause inflammation, there are ones that help fight it as well. That’s where the anti-inflammatory diet comes into play. “An anti-inflammatory diet is the selection of foods that reduce the chronic inflammatory response, while at the same time providing the building blocks for use by anti-inflammatory pathways,” Scott Keatley, R.D., of Keatley Medical Nutrition Therapy, previously explained when detailing the eating pattern. “A diet structured to do this has been shown in some human research to help reduce the impact of diabetes mellitus, coronary artery disease, and asthma.”
The eating pattern focuses on whole foods and plant foods that are nutrient-dense. According to experts and the Mayo Clinic, these may include:
- Whole grains
- Fruits
- Vegetables
- Oily fish
- Nuts
- Seeds
Despite what you may have heard, eggs are smart to include as well. “Eggs are not considered an inflammatory food for most people unless they have an egg allergy or specific sensitivity,” said Harris-Pincus. “In fact, several nutrients found in eggs are known to have anti-inflammatory properties including vitamin D, vitamin C, antioxidants including lutein and zeaxanthin, and high-quality protein.”
According to the National Library of Medicine, an anti-inflammatory diet, like the Mediterranean diet, has been shown to reduce your risk of heart disease, Alzheimer’s, and certain cancers, so why not give it a try?
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