People consuming pro-inflammatory diets have a 38% higher risk of developing cardiovascular disease compared to those eating anti-inflammatory diets.1 This alarming statistic highlights the crucial role our food choices play in overall health.
While many are aware that diet impacts weight and energy levels, fewer realize how certain foods can trigger widespread inflammation throughout the body.
1. Sugary Beverages
Sodas, energy drinks, and even fruit juices packed with added sugars can spike blood glucose and insulin levels, activating pro-inflammatory pathways in the body. A 12-ounce can of cola contains about 39 grams of sugar – that’s nearly 10 teaspoons!
2. Refined Grains
White bread, pasta, and cereals made with refined grains lack fiber and nutrients, causing rapid blood sugar fluctuations that promote inflammation. Opt for whole grain alternatives when possible to get more anti-inflammatory benefits.
3. Processed Meats
Bacon, hot dogs, and deli meats are high in saturated fats, sodium, and preservatives that can trigger inflammatory responses. These meats have also been linked to increased cancer risk. (ref)
4. Red Meat
While fine in moderation, excessive red meat intake is associated with higher levels of inflammatory markers in the body. Limit portions to 3 ounces or less and choose lean cuts.
5. Fried Foods
French fries, fried chicken, and other foods cooked at high temperatures in oil produce compounds called advanced glycation end products (AGEs) that drive inflammation. Air frying or baking can be healthier cooking methods.
6. Artificial Trans Fats
Found in some processed and packaged foods, artificial trans fats significantly increase inflammatory markers. Check labels and avoid items containing “partially hydrogenated oils.”
7. Alcohol
While moderate consumption may have some benefits, excessive alcohol intake can disrupt gut bacteria and increase inflammation throughout the body. Stick to no more than 1-2 drinks per day, if any.
8. High-Fructose Corn Syrup
This common sweetener may be even more inflammatory than regular sugar. It’s often found in sodas, baked goods, and other processed foods.
9. Artificial Sweeteners
Despite having no calories, artificial sweeteners like aspartame may negatively impact gut bacteria and promote inflammation. Natural alternatives like stevia may be better choices.
10. Vegetable & Seed Oils
Oils high in omega-6 fatty acids, like soybean and corn oil, can throw off the balance of omega-3 to omega-6 fats, potentially increasing inflammation. Use olive oil or avocado oil instead when cooking.
11. Refined Salt
Excessive sodium intake from table salt and processed foods is linked to higher inflammatory markers. Aim for less than 2,300 mg per day and season with herbs and spices instead.
12. Dairy Products
For some individuals, dairy can trigger inflammation, especially those with lactose intolerance or milk allergies. If you suspect dairy causes issues, try eliminating it for a few weeks to see if symptoms improve.
13. Nightshade Vegetables
While nutritious for most, nightshades like tomatoes, eggplants, and peppers may increase inflammation in sensitive individuals. Pay attention to how these foods affect you personally.
14. Gluten
Those with celiac disease or gluten sensitivity can experience significant inflammation from wheat, barley, and rye. If you suspect gluten issues, consult a doctor for proper testing before eliminating it.
15. Processed Snack Foods
Chips, crackers, and other packaged snacks are often high in refined carbs, unhealthy fats, and artificial additives that promote inflammation. Choose whole food snacks like fruits, vegetables, and nuts instead.
Source:
1. Harvard Health Publishing
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
