Step 1 ✅7 Foods That Cause Inflammation No One is Speaking About (Avoid These)
7 Foods That Can Cause Chronic Inflammation, According to Experts
Think twice about that hot dog.
Inflammation has been linked to seven of the ten top causes of death in the US. Inflammation is a response from the immune system that is meant to help for a short time.
But the way we live can quietly set off this natural response without a reason, and some foods and bad diets can make it last longer, making it chronic, which is then a major threat to our overall health.
Stefani Sassos, MS, RD, CDN, a registered dietitian with the Good Housekeeping Institute, says, "Inflammation has become a hot topic word, but it's actually not a bad thing on its own. It's the body's response to injury or wound, and it helps your body heal and repair." "When inflammation lasts for a long time, it's not because you ate bacon for breakfast one time. Instead, you should ask yourself if you eat inflammatory foods all day long." More than once a week?"
Eating a lot of foods that cause inflammation can cause free radicals, which are molecules with oxygen and uneven electrons, to upset the balance of antioxidants and other cells in your system, which can cause inflammation.
Sassos says that inflammation can affect many parts of your health, including your chance for heart disease, cancer, type 2 diabetes, and liver problems.
It could also hurt your joints and lead to arthritis in the long run. Eating foods that are high in inflammation can also irritate your body and give you heartburn or acid reflux. Your skin could even be affected, leading to more acne and breakouts.
What are the most inflammatory foods?
Unlike the foods on this list, anti-inflammatory foods are often high in antioxidants, heart-healthy omega-3 fatty acids, and protein. Some examples are heart-healthy olive oil, dark green leafy veggies that are high in fiber, and everyday foods like walnuts and berries. All of these things (and more!) make them good for fighting inflammation in the body. They also have extra benefits, like more vitamins and minerals, which can help with other long-term problems.
Too-processed, cooked foods that come in a box and are often ready to eat are the worst for inflammation. These foods are often also high in sugar.
"If you're eating foods that are super fatty, and eating too much of it, inflammation is sure to follow; malabsorption can also be an issue, among other things," Sassos says.
You can change your food to lower "long-term, low-grade inflammation" in cells and tissues, says Dr. Corey W. Krishner, D.C., FIACA, DACNB, author of The Whole Body Cure, a plan for healthy eating made by our friends at Prevention.
These food groups are known to cause inflammation in the body. Cutting back on them can help keep it from happening. Remember that Sassos says a healthy diet isn't always about not eating at all, but about eating in moderation. "Your diet should be 80 to 90% nourishing foods, and 10 to 20% the foods you love!"
Processed Meat
You've heard it for years, but now we're going to break it down for you: Hot dogs, ham, bacon, sausage, and other meats that have been salted, cured, or smoked are some of the worst foods for your diet.
She says in The Whole Body Cure, "These meats are a five-alarm fire when it comes to inflammation." These foods have been linked to a higher chance of several types of cancer, as well as making inflammation worse when eaten often over time.
Sweetened Foods
Sugary foods and other treats with a lot of sugar can raise blood sugar, which can make the body react with inflammation if it happens often.
"The effect is more pronounced in people who have any form of glucose intolerance," says Kirshner. Whole foods that don't have extra sugar are better for you. For example, whole apples are better than apple sauce with flavors.
Alcohol
Kirshner writes in The Whole Body Cure that drinking alcohol often can change the structure and function of the brain, raise blood pressure, and make you more likely to have a stroke, heart disease, or type 2 diabetes. It can also make inflammation worse.
White Flour
A lot of the nutrients and fiber have been taken out of refined starches, like the white flour that is used to make white bread and pasta. Most foods that are made with white flour are also high in sugar. Instead, choose foods that are high in fiber and made from 100% whole grains, preferably ones that have not been processed during production.
Trans Fats
A lot of foods, especially those that are eaten often, have a lot of trans fats. Some examples are margarine, frozen pie crusts, fried foods, frostings, and easy snacks like chips. Sassos says that trans fats, which are made when food is processed, raise LDL cholesterol and change the amount of "good" HDL cholesterol in the body. When reading the list of ingredients, always look for partially hydrogenated oil. "If the item has.5g of trans fat or less, they can skip mentioning 'trans fats' on the label itself," says Sassos. "If you're routinely having more than one serving, even if it's only .3g per serving, it adds up quickly."
Battered, Deep-Fried Foods
Frying breaded items (which are now covered in refined carbs!) can lead to a rather high saturated fat count, and deep-fried items tend to be highly caloric overall, Sassos explains. If you eat fried foods every day, your digestive system can get inflamed very quickly. This can lead to other health problems as well. Sassos says, "These are irritants to the body and can cause problems like indigestion, acid reflux, or even irritable bowel syndrome over time" if you eat a lot of fried foods.
Soda
Sugary drinks have two bad things going for them: sugar and sodium benzoate, a pesticide that can make it harder to move and make you feel more anxious. False sweeteners like sugar and sucralose may make you more likely to get Crohn's disease and ulcerative colitis, so diet soft drinks aren't better either.