Nutritionists Want You to Ditch These 5 Inflammation-Causing Foods
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
Acute inflammation, like the redness and swelling that occurs with an injury, is a sign that your body is working properly—but chronic inflammation (long-term inflammation that lasts for months or years) can do serious damage (research links it to types of diabetes, cardiovascular disease, and more conditions). And there are certain foods that cause inflammation that could be exacerbating the situation.
“Acute inflammation helps to protect and heal our bodies, however, chronic inflammation is a prolonged state that can damage healthy cells, tissues, and organs contributing to various diseases, including heart disease, diabetes, and certain cancers,” explains Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook.
Meet the experts: Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook; Amy Lee, M.D., medical nutrition specialist.
Ahead, find the most common foods that cause inflammation and how to incorporate an anti-inflammatory diet into your routine.
First, what is inflammation?
“In respect of 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,” explains Amy Lee, M.D., medical nutrition specialist. “Inflammation can also be acquired from the foods we eat or the liquids we drink.”
Foods that cause inflammation
Red meat
If you’re a burger lover or enjoy a weekly steak, it may be time to cut back. “Red and processed meats can increase inflammatory markers including C-reactive protein,” says 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,” says Harris-Pincus. Cytokines are signaling proteins that help manage inflammation in your body.
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,” explains 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 auto-immune diseases.
“Most inflammatory foods are ultra-processed foods such as things in a bag or box that has been created from a machine,” says Dr. Lee. “Processed foods are notorious for having ingredients that are not natural or preservatives that help it stay on a shelf for a long time or texturizers/additives to make foods taste better.”
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.
Are eggs an inflammatory food?
“Eggs are not considered an inflammatory food for most people unless they have an egg allergy or specific sensitivity,” says 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.”
Are processed foods inflammatory?
“All ultra-processed foods are not created equal. Some are nutrient-dense and health-promoting, yet others can promote inflammation through different mechanisms,” explains Harris-Pincus. As Dr. Lee points out above, processed foods tend to have ingredients (like texturizers and additives) to make them shelf-stable and taste better which may contribute to inflammation.
What to know about an anti-inflammatory diet
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
Similar to how Omega-3-packed foods may boost cholesterol, menu items with “good” fats (like legumes, salmon, etc.) may help reduce diseases that cause chronic inflammation.
You Might Also Like
