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Steven Valkenstein
May 30, 2024
General Health
Inflammation is part of your immune system’s natural response to an injury or infection. While this response can help your body heal and repair itself, chronic inflammation — which sticks around far after the threat or foreign invader is gone — can lead to a range of diseases, including cancer, heart disease, diabetes, Alzheimer’s, asthma, and rheumatoid arthritis. Registered dietitians agree your best defense against chronic inflammation is a healthy, balanced diet.
Sneaky Foods That Cause Inflammation
When it comes to inflammation, some foods are sneakier than others. You might be surprised to learn that certain everyday items in your diet could be contributing to chronic inflammation. Let's break down the culprits you should watch out for.
Sugar and Refined Grains
Sugar and refined grains, like white flour, are major players in the inflammation game. These foods can spike your blood sugar levels, leading to an inflammatory response. High-fructose corn syrup, often found in sodas and processed snacks, is another big offender. It's best to limit your intake of sugary beverages, candies, and baked goods made with refined grains.
Red Meat and Fried Foods
Less healthy fats from red meat and fried foods can also increase inflammation. Saturated fat, found in animal foods, palm oil, and coconut oil, is particularly problematic. Fried foods, such as french fries and fried chicken, contain high levels of highly inflammatory advanced glycation end products (AGEs). Try to cut back on these items to keep inflammation in check.
Dairy Products
For some people, dairy products can be inflammatory. This is especially true for those who are lactose intolerant or have a dairy allergy. Even if you don't have these conditions, the saturated fat in full-fat dairy products can still contribute to inflammation. Consider opting for plant-based alternatives like almond milk or soy yogurt.
Processed Snacks and Sweets
Processed foods high in sugar, salt, saturated fat, and refined carbohydrates have been shown to trigger inflammation through changes in the gut microbiota. Not only that, but processed foods also tend to be high on the glycemic index, meaning they quickly spike your blood sugar — which can also lead to inflammation. So, next time you're reaching for that bag of chips or a candy bar, think twice!
Certain Cooking Oils
Not all oils are created equal. Some cooking oils, especially those high in omega-6 fatty acids like corn oil, soybean oil, and sunflower oil, can promote inflammation when consumed in excess. It's not surprising, since inflammation is an underlying factor in many chronic diseases. Instead, opt for oils that are higher in omega-3 fatty acids, such as olive oil or flaxseed oil, which have anti-inflammatory properties.
Alcohol
While a glass of wine now and then might not hurt, regular and excessive alcohol consumption can lead to inflammation. Alcohol can irritate your gut lining and disrupt the balance of your gut microbiota, leading to an inflammatory response. If you enjoy a drink, moderation is key. Try to limit your intake to avoid these inflammatory effects.
Lifestyle Habits That Worsen Inflammation
Even the healthiest diet in the world can’t make up for a lifestyle that’s marked by high stress and lack of sleep. Regular physical activity has both anti-inflammatory and antioxidant benefits, plus it can help you manage stress and improve sleep quality.
Anti-Inflammatory Foods to Add to Your Diet
Fruits and Vegetables
When it comes to fighting inflammation, you can't go wrong with berries. All kinds of berries—strawberries, blueberries, raspberries, or blackberries—are packed with antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may help your body produce natural defenses. Don't forget to add leafy greens like spinach, kale, and broccoli to your plate. These veggies are rich in fiber and phytonutrients, which reduce inflammation by fostering a healthy gut and scavenging harmful free radicals throughout the body.
Whole Grains and Legumes
Whole grains like brown rice and quinoa are excellent choices for an anti-inflammatory diet. They are packed with fiber, which helps maintain a healthy gut and reduces inflammation. Legumes such as beans, lentils, and chickpeas are also great options. They are not only high in fiber but also provide lean protein, making them a perfect addition to your meals.
Healthy Fats from Fish and Nuts
Incorporating healthy fats into your diet is crucial for fighting inflammation. Foods like walnuts, almonds, and flaxseeds are rich in omega-3 fatty acids, which have been shown to reduce inflammation. Don't forget about fatty fish like salmon, mackerel, and sardines. These fish are loaded with omega-3s and are a great source of lean protein. Adding these foods to your diet can help you keep inflammation at bay and improve your overall health.
Tips for an Anti-Inflammatory Lifestyle
Diet and lifestyle shifts are the best way to prevent or reduce chronic inflammation. Research has shown that eating a diet rich in anti-inflammatory foods can lower the risk of chronic disease, as well as promote gut and brain health, and slow skin aging. In other words, an anti-inflammatory diet may help add years to your life and life to your years. There's no single anti-inflammatory food that will do the trick, but a combination of healthy habits can make a big difference.