Everyday Foods That Are Fueling Your Inflammation

Inflammation can be a real pain, literally and figuratively. While it’s a natural part of the body’s defense system, chronic inflammation can lead to serious health problems. Surprisingly, some everyday foods might be causing your inflammation to spike. Here’s a list of some of them that have be shown to be correlated to the discomfort of inflammation and why you might want to cut back on them.

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Sugar

Excessive sugar intake leads to chronic inflammation, contributing to conditions like obesity, diabetes, and heart disease. It can spike blood sugar levels, causing a cascade of inflammatory reactions.

Processed Meats

Bacon, sausages, and deli meats are high in preservatives and additives. They contain advanced glycation end products (AGEs), which promote inflammation and are linked to various diseases. It's important to note that the studies differentiate between unprocessed red meat and processed red meat.

Refined Carbohydrates

White bread, pastries, and other refined carbs cause rapid spikes in blood sugar, leading to increased levels of inflammatory markers in the body through the process of metabolic disease.

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Fried Foods

Foods fried in unhealthy oils, like french fries and fried chicken, are high in trans fats and can trigger inflammation by increasing oxidative stress and promoting the release of pro-inflammatory cytokines that can wreck havoc on the body.

Soda and Sweetened Beverages

There's nothing about these drinks alone that are unique to inflammation. The problem arises from the sugar and high fructose corn syrup they are packed with. Both can lead to insulin resistance, obesity, and chronic inflammation as previously stated.

Alcohol

Excessive alcohol consumption disrupts the gut’s healthy bacteria balance and increases intestinal permeability, leading to inflammation throughout the body. It also has been shown to create oxidative stress in the body further exacerbating inflammatory processes.

Trans Fats

Found in many processed and packaged foods, trans fats are known to increase inflammation and are linked to heart disease and other chronic conditions. Trans fats are found in many processed foods, non-dairy creamers, prepared cake frosting, vegetable shortening and some snack foods like chips and crackers. If you're still consuming margarine, now's the time to stop.

Vegetable Oils

Oils high in omega-6 fatty acids, such as corn and soybean oil, can promote inflammation if consumed in excess, as they can disrupt the balance between omega-3 and omega-6 fatty acids.

Artificial Sweeteners

Some artificial sweeteners can cause an inflammatory response by disrupting the gut microbiota. By causing permeability of the gut wall, those that consumer arttificial sweeteners open themselves up the increase potential for immune reactivity potentially leading to metabolic and inflammatory diseases.

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Gluten

For those with gluten sensitivity or celiac disease, gluten can trigger a significant inflammatory response, affecting the digestive system and other parts of the body. It has also been shown to correlate with neurodegeneration making you rethink that slice of bread.

Dairy Products

There have been many studies on the connection between dairy and inflammation, most of which have concluded an overarching positive correlation does not exist in both healthy people and those with metabolic abnormalities. What has been shown however, is that many people have difficulty digesting dairy due to the lack of the proper enzyme to process it once consumed. This is what can lead to inflammation in the digestive tract. For those with lactose intolerance or a dairy allergy, consuming dairy can trigger inflammatory responses.

Processed Snacks

Chips, crackers, and other packaged snacks often contain high levels of unhealthy fats, sodium, and preservatives that can promote low-grade inflammation and contribute to chronic health issues.

This article first appeared on Running to the Kitchen.