The foods we eat can contribute to inflammation in the body, leading to or exacerbating chronic health problems such as diabetes, heart disease, and arthritis.
While acute inflammation is the body’s natural response to a sudden illness, infection, or injury, chronic inflammation that continues over time damages the body’s organs at the cellular level.
This article discusses the types of foods that cause inflammation, foods that protect against it, and tips for who should be concerned about an anti-inflammatory diet.
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List of Foods That Cause Inflammation
Foods that cause inflammation are often foods labeled as junk food or processed. Chronic inflammation is linked to heart disease, diabetes and arthritis.
Red and Processed Meats
While lean meats are a good source of iron and other minerals, red meat and processed meats are more likely to cause inflammation. They are often full of saturated fat and encourage immune cells to release inflammatory proteins into the bloodstream.
This includes meats such as:
Additionally, the way some red meats are prepared can trigger an inflammation-promoting reaction in the body.
refined carbohydrates
The body needs carbohydrates to survive, but consuming refined carbohydrates made with white flour may be the culprit of inflammation. Watch out for foods such as:
- White bread
- cornflakes
- Pasta
- Rice
Instead, whole grain-based substitutes are a better option because they contain more fiber and are linked to lower levels of inflammation.
Foods and Drinks Sweetened with Sugar
Foods and drinks high in added sugar affect how the body processes insulin, leading to inflammation. This includes sweet desserts, candies, soft drinks and sports drinks.
While sugar is often linked to the development of chronic diseases such as type 2 diabetes and heart disease, it also triggers the inflammation that occurs in many types of arthritis.
processed foods
Most foods that are not raw (like fruits and vegetables) have been processed in some way. However, processed foods containing chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They are also linked to an increased risk of chronic disease.
Types of processed foods that can cause inflammation include:
- Packaged snacks such as chips and cookies
- Margarine
- Non-dairy creamers
- Meals that can be cooked in the microwave
- Flavored yoghurts
- Chilled dough and biscuits
Some processed foods may still contain small amounts of trans fats, which are known to trigger inflammation. However, experts banned the production of trans fats in 2021.
Fried Foods
Deep-fried foods are typically an inflammation trigger. This includes foods like fried chicken, fries, and donuts.
Sometimes fried foods are prepared by soaking them in oil containing omega-6 fatty acids, which can cause more inflammation.
Although dietary fats are essential for bone health, brain function and metabolism, it is also important to balance omega-3 and omega-6 fatty acid intake. Omega-3 fatty acids, found naturally in fish and plant-based foods, are healthy fats that experts consider anti-inflammatory. Some omega-6 fatty acids found in vegetable oils may promote inflammation.
List of Foods That May Cause Inflammation
While the link between junk foods and inflammation is clear, more research is needed for some other foods.
Daily
The link between dairy products and inflammation is complex and may depend on the individual. Some research suggests that dairy products may trigger an inflammatory response, for example in those with a milk allergy or osteoarthritis (degenerative changes in joint cartilage that typically occur with age).
But other research shows that dairy-based foods may reduce inflammation and the risk of diseases such as type 2 diabetes.
Experts also note that products such as skim milk and yogurt contain beneficial ingredients such as probiotics, calcium, vitamin D and other proteins.
Gluten
Gluten is another category of foods where inflammation depends on the individual. This protein, found in wheat, barley, and rye, can cause significant inflammation in people with celiac disease and trigger an inflammatory response in people with gluten intolerance.
However, the link between gluten and inflammation in people without celiac disease is unclear.
sulfites
Sulfites, substances found in red wine that are used as preservatives, may cause an inflammatory autoimmune reaction in some people. This may result in skin rash, asthma, or migraine. However, the antioxidant properties in sulfites may be beneficial and safe for those who do not experience an inflammatory response.
List of Foods That Do Not Cause Inflammation
Experts generally describe the anti-inflammatory diet as one that reflects a Mediterranean style and plant-based diet. That’s because these diets are low in red meat and processed foods, instead promoting anti-inflammatory, antioxidant-rich foods like olive oil, nuts, fruits, vegetables, and dark chocolate.
Onion and Garlic
These vegetables contain powerful anti-inflammatory compounds that can help reduce inflammation. organosulfur Compounds in garlic may fight substances in the bloodstream that work to increase inflammation, while the flavonoid quercetin in onions may reduce inflammatory activity associated with arthritis.
Dark Leafy Greens
Vitamin E and antioxidants found in dark green leafy vegetables such as kale, spinach, chard, and broccoli help protect against cytokines, which are pro-inflammatory molecules. Additionally, these vegetables are also rich in essential nutrients such as vitamin A, iron, and vitamin K, which may be particularly beneficial for arthritic inflammation.
Fruits
Antioxidants like flavonoids and polyphenols, found naturally in fruits, are anti-inflammatory power players. This is especially true for berries like blueberries, raspberries, strawberries, acai, cranberries and more. The antioxidants in these berries help reduce free radicals that promote inflammation in the body and are especially protective for certain types of arthritis.
Hazelnut
Walnuts are a solid source alpha-linolenic Acid (ALA) that reduces inflammation in the arteries. Additionally, almonds have been shown to improve the balance of fatty acids in the bloodstream, reducing inflammation and the risk of heart disease.
Studies have found that consuming nuts instead of red meat can help reduce inflammation in the body.
Dark chocolate
Natural polyphenols in cocoa and dark chocolate protect the body against inflammation. Flavonoids have been shown to protect against inflammatory damage in the body. They are also found in coffee, tea, and other Mediterranean diet-based foods.
Omega-3 fatty acids
These anti-inflammatory compounds are found in certain types of fish, such as salmon, tuna and anchovies. Research shows this is beneficial for inflammation associated with arthritis. Added protein and vitamin D may help reduce inflammatory risks associated with chronic diseases such as type 2 diabetes.
Eating hazelnuts and cooking with olive oil can be good alternatives for plant-based omega-3 options.
Who Should Pay Attention to Inflammatory Foods?
Knowing which foods may be more likely to cause inflammation is beneficial for everyone. Because of the link between inflammation and increased risk of chronic disease, people who already have or have a family history of conditions such as type 2 diabetes, heart disease, obesity, and arthritis may be good candidates for adopting an anti-inflammatory diet.
Summary
While the body’s acute inflammatory response is natural, long-term inflammation from fried, sugary, processed and fatty foods can harm your health. Research shows that these types of foods can cause inflammation, potentially leading to the development or worsening of chronic diseases such as type 2 diabetes, heart disease, and arthritis.
Experts recommend a Mediterranean-based diet focusing on fish, fruits, vegetables, nuts, olive oil and dark chocolate for anti-inflammatory benefits.