10 foods that cause chronic inflammation, according to doctors
Inflammation is a hot-topic term for many healthcare providers, but patients may not know that it is part of our immune system’s natural defenses designed to help us heal.
Lifestyle choices can silently provoke inflammation in most parts of your body, often triggered by dietary habits; If changes aren’t made, a poor diet can exacerbate it to the point where healthcare providers refer to it as “chronic” inflammation. Five of the 10 leading causes of death in the United States have been linked to chronic inflammation in some way, making it a significant threat to overall health over the long term.
“Although inflammation has become a hot topic word, it’s not actually a bad thing in itself; it’s the body’s response to an injury or wound, and it can help your body heal and repair itself.” says Stephanie Sassos, M.S., R.D.N., The Good. Nutrition Lab Director, Housekeeping Institute. “When that inflammation becomes chronic, it can become problematic.” While a piece of bacon won’t prime your body for chronic inflammation, your overall dietary habits play a role over time. Ask yourself, are you constantly eating foods that cause inflammation throughout the day? Several times a week?”
If your diet includes inflammatory foods in uncontrolled amounts, an excess of free radicals — or molecules with oxygen and unpaired electrons — can affect your antioxidant count and other cells in your bloodstream. In response, your body becomes inflamed, and it may continue to do so until it adjusts. Inflammation can affect many aspects of overall health, including the risk of heart disease, type 2 diabetes, cancer, and liver problems. Sassos says it can also impact the health of your joints, which can lead to arthritis in painful areas over the years; Foods that cause inflammation can also cause problems elsewhere in your regulatory system, which can lead to indigestion or acid reflux. Your skin may also be affected by acne and pimples as a response to inflammation.
What foods cause inflammation the most?
The worst foods that cause bloating are ultra-processed, fried items that are often ready-to-eat right out of a box, sometimes even packed with added sugar. “If you’re eating ultra-processed foods, and eating a lot of it, inflammation is certain; malabsorption can be an issue, among other things,” explains Sassos.
But you can work to reduce “long-term, low-grade inflammation” in cells and tissues by reworking your diet, says Cory W. Krishner, D.C., FIACA, DACNB. Created by our partner publication, Prevention. You can help prevent inflammation in your body by reducing the following food groups that are known to trigger it. Remember: A balanced diet isn’t always about complete dieting, but rather about moderation, Sassos says. “Your diet should focus on wholesome, nutritious foods, but also make room for the foods you love!”
1. Candys
It’ll certainly satisfy your sweet tooth, but gummies and chocolate bars and other sweets are also inflammation-causing sugar bombs. The science is strong here: Excess sugar creates inflammation in the body, so the more often you indulge in sweet treats like candy, the more likely that inflammation is to become chronic.
2. Fast Foods
Your favorite fast food fries may taste nice, but they don’t do your body any favors when it comes to reducing inflammation. According to a recent Environmental Science study, eating too many fried meals may result in brain inflammation that can trigger anxiety and depression since trans fats in these foods are inflammatory. can result in depression. Another food category that has been linked to inflammation in studies is processed foods, which include many fast food options.
3. Processed Meat
Although you’ve heard it for years, here’s how it works: Hot dogs, ham, bacon, sausage, and other meats that have undergone curing, smoking, or salting are among the worst meats for your diet. When it comes to inflammation, these meats represent “a five-alarm fire,” according to Kirshner in The Whole Body Cure. These foods have also been connected to a higher risk of numerous types of cancer in addition to elevating inflammation when frequently ingested over time.
4. Sweetened Snacks
Sugar-filled foods like sugary cereals and other sweet snacks can increase blood glucose levels, which, if done frequently, can trigger an inflammatory reaction in the body. People who have any kind of glucose intolerance experience the effect more strongly, according to Kirshner. Opt for complete meals that don’t have any added sugar, such as entire apples rather than flavored applesauce.
5. Red Meat
Uncured red meat, like steak or hamburgers, is healthier for you than processed meat, especially if you choose particular versions that don’t include extra preservatives or deceptive additives, Kirshner continues. He advises picking organic, grass-fed kinds because they have fewer pesticides, fertilizers, and other chemicals in them.
6. Alcohol
According to Kirshner in The Whole Body Cure, chronic alcohol use can alter gut flora, alter brain structure and function, elevate blood pressure, and increase the risk of stroke, heart disease, and type 2 diabetes in addition to causing an increase in inflammation. New recommendations to the 2020 Dietary Guidelines of America advise men should limit their daily alcohol consumption to one beverage, in line with guidelines for women. New study challenges previously suggested advice for alcohol use. A 5-ounce glass of wine, a 2-ounce beer, or a 1.5-ounce shot of 80 proof liquor constitutes one serving.
7. White Flour
Refined carbs have been devoid of their minerals and fiber, including the white flour used to make white bread and white pasta. White flour-based foods typically have high sugar content. Choose 100% whole-grain products with high fiber instead, especially if they were not processed during manufacture.
8. Trans Fats
Margarine, frozen pie crusts, fried dishes, frostings, and quick snack options like chips are just a few examples of foods that frequently contain high levels of trans fats. Trans fats, which are created when food producers prepare their products, raise LDL cholesterol and have an effect on levels of “good” HDL cholesterol, according to Sassos. Always check your ingredients list for partly hydrogenated oil, which denotes a source of trans fat. “Manufacturers can skip mentioning ‘trans fats’ on the label itself if the item has.5g of trans fat or less,” says Sassos. Even if it’s only.3g a serving if you often consume more than one, it builds up quickly.
9. Battered, Deep-Fried Foods
Sassos notes that deep-frying breaded foods can result in a relatively high saturated fat count and that deep-fried foods often have a high calorie content. Daily consumption of fried meals can quickly result in an inflamed digestive tract, which can lead to other diseases. If fried foods are a regular part of your diet, Sassos adds, “these are irritants to the body and can cause issues like indigestion, acid reflux, or even irritable bowel syndrome over time.”
10. Soda
The combination of sugar and sodium benzoate, a preservative that may hinder motor function and heighten anxiety, in sugar-sweetened beverages is a double whammy. Diet sodas are no better because artificial sweeteners like saccharine and sucralose may increase the risk of ulcerative colitis and Crohn’s disease, according to Kirshner.
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