Depending on the status of your body, inflammation can be beneficial or harmful. It is produced naturally in your body as the first line of defense against germs, infections, and injuries, and it helps to repair ‘wounds.’ However, if your body is in an anti-inflammatory condition for an extended period of time, it might harm your heart, brain, and other organs. But what causes the inflammation in the first place? Well, there are several foods that are a regular component of our diet and are the main causes of inflammation.
In today’s article, we’ll go over the TOP 11 MOST COMMON INFLAMMATORY FOODS THAT YOU MIGHT BE EATING ON A DAILY BASIS AND CAUSING HARM TO YOUR BODY.
Oil from Vegetables and Seeds
Vegetable oil used in the United States has expanded dramatically over the last century, according to reports. Unsaturated fats are found in vegetable oils. They tend to oxidize when heated. They are hazardous to human tissues in this form and can swiftly cause inflammation; it is a known risk factor for making blood-vessel plaque unstable enough to cause a heart attack in this form. Despite a scarcity of evidence, some experts believe that vegetable oils, such as soybean oil, cause inflammation because of their high omega-6 fatty acid content. Although this type of fatty acid is required, the normal Western diet gives significantly more than is required. Eating more omega-3-rich meals, such as fatty fish, is recommended to enhance your omega-6 to omega-3 ratio. It will aid in the body’s absorption of omega-3s’ anti-inflammatory properties.
Meat that has been fermented, cured, salted, or smoked for flavor or preservation is known as processed meat. Processed meat consumption has been related to health issues such as diabetes, heart disease, stomach cancer, and colon cancer. It contains more advanced glycation end products (AGEP) than other forms of meat. AGEs are created when meat is cooked at a high temperature, which causes inflammation and cancer. Saturated fat is abundant in processed and red meat, which promotes inflammation. As a result, processed meats such as sausage, bacon, ham, smoked meat, and beef jerky should be avoided.
A Few Dairy Products
Dairy contains a high-level protein called casein, which causes joint inflammation and pain. Despite the fact that some dairy products include gut-friendly bacteria, others increase inflammation. Processed dairy, for example, should be consumed with caution. Sugary yogurts, whole milk, and processed cheeses all fall under this category. On the other hand, fermented dairy products such as Greek yogurt and milk kefir are ideal. To help regulate weight and prevent inflammation, stick to low-fat dairy options. Because full-fat dairy products include saturated fats, they are thought to produce inflammation, and the effects are amplified in lactose-intolerant people. Nonetheless, additional study on individual dairy products and inflammation is needed.
Artificial Preservatives and Additives
Chemical substances are used to artificially color foods in a variety of colors. They’re also connected to plenty of health issues, including systemic inflammation. Emulsifiers in artificial preservatives affect gut microorganisms, thereby increasing the risk of inflammatory bowel disease and metabolic problems. Sulfites, benzoates, nitrates, parabens, formaldehyde, and sorbates are all frequent preservatives to avoid. They inflame the body through irritating and allergic pathways.
The two types of sugars most commonly found in the Western diet are processed simple sugars and high-fructose corn syrup. Sugars are bad for your health because they cause inflammation, which leads to an increased risk of diseases and health problems. The anti-inflammatory properties of omega-3 fatty acids were reduced in mice fed a high-sugar diet in animal research. Natural fructose is found in small levels in fruits and vegetables, and it normally does not create problems. Obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease are all more likely when you consume excessive amounts of added sugar. Sweets such as candies, chocolate, soft drinks, cakes, cookies, doughnuts, and sweet pastries should be consumed in moderation.
Artificial trans fats
These are the most unhealthy fats that can be consumed. They’re made by mixing hydrogen into liquid unsaturated fats. The final product looks like solid fat. When looking at ingredient labels in the supermarket, trans fats are frequently classified as partially hydrogenated oils. Natural trans fats are beneficial to the body, however, manufactured trans fats have been demonstrated to increase inflammation and lower the risk of developing health problems. There is a link between a high level of C-reactive protein (CRP), an inflammatory marker in the body, and an excess in the diet. Most fried fast food, including french fries, certain microwave popcorns, margarine, shortenings, packaged cakes, cookies, and pastries are examples of foods high in trans fats. Also, any processed item is labeled with partly hydrogenated vegetable oil.
A glass of good alcohol, such as red wine, is beneficial to one’s health. Overindulgence, on the other hand, causes health difficulties since alcohol’s by-products raise inflammatory levels in the body. The inflammatory marker CRP increased in persons who drank alcohol, according to an Oxford study published in 2010. The demographics were proportionate; the more alcohol they consumed, the higher their CRP levels became. People who drink a lot of alcohol may have issues with bacterial toxins flowing out of their intestines and into their bodies. This illness is usually referred to as “leaky gut,” and it can cause widespread inflammation and organ damage. Alcohol consumption should be limited to two standard drinks per day for men and one standard drink per day for women, according to the CDC.
Gluten that has been processed
Gluten is a protein found in grains that can trigger inflammatory reactions in the organs, tissues, and intestines in persons who have celiac disease or gluten sensitivity. As a result, a large number of people opt to buy gluten-free items. Wheat, rye, and barley-based foods are common causes. Homemade bread or a loaf of sourdough bread from a bakery are both superior options. If you’re gluten intolerant, talk to your doctor or a nutritionist about creating a diet plan that’s right for you.
Carbohydrates have earned a bad reputation over the years, yet not all types are harmful. According to a study conducted in 2016, excessive refined carbs are the ones to avoid. It’s because the fiber in most refined carbohydrates has been removed. Fiber is important to your body because it increases satiety, regulates blood sugar levels, and feeds the good bacteria in your stomach. Refined carbs in the current diet, according to a 2012 study, may boost the growth of inflammatory gut bacteria, which has been linked to an increased risk of obesity and inflammatory bowel disease. Candy, pastries, pasta, white bread, cookies, certain cereals, sugary soft drinks, cakes, and anything processed with extra sugar or refined flour are all examples of refined carbs.
MSG (Monosodium Glutamate)
It’s found in deli meat, fast meals, canned veggies, and Asian food that’s already been prepared. It’s one of the most common causes of food-related inflammation. Chronic inflammation of the joints and blood vessels can result. Even if the FDA has classed it as “generally recognized as safe,” it is best to stay away from it. Look for “no MSG added” on food labels during your next grocery trip. Drinking plenty of water can help eliminate MSG from your system and reduce the length of any symptoms you may be experiencing.
Any Foods To Which You May Be Sensitive
Many people are food sensitive yet are completely unaware of it. Food intolerance symptoms can take longer to appear than food allergies. As a result, when signs of food intolerance do arise, they are frequently dismissed as mild complaints like fatigue and headaches. However, long-term exposure to irritable foods can promote inflammation and chronic disease. If you think a certain food is causing your food intolerance, try eliminating it totally for two weeks and see how you react. Reintroduce the food into your diet once the abstinence period is over. You should be able to tell if you are incompatible with it by the difference in how you feel. Gluten, milk, nuts, eggs, and nightshade vegetables are common dietary allergies. Contrary to popular opinion, you can develop an allergy to foods you eat frequently.
Inflammation can be triggered by pollution, injury, or illness in addition to the diet. Dietary elements and healthy living behaviors, on the other hand, are under your control. Reduce your intake of inflammatory meals and increase your intake of anti-inflammatory foods like fresh fruits, vegetables, olive oil, and herbal drinks to keep inflammation at bay. And, because you deserve it, improve your lifestyle by including regular exercise and meditation in your daily routine to reduce inflammation and live a happy and healthy life.