Some foods we consume may trigger an unfavorable immune response. Many grocery store foods contain ingredients unfamiliar to our bodies, causing a minor shock and an inflammatory response.
Inflammation isn't always detrimental. Let's explore inflammation and the types that can harm the body over time.
Inflammation is the immune system's natural response to injury or infection, involving cells, tissues, and signals. Necessary for healing and infection defense, chronic inflammation, however, can cause health issues.
Our bodies experience acute inflammation when injured or sick, presenting as swelling, redness, heat, pain, and discomfort. This immediate pain, like after stubbing a toe, is the body's healing process in action.
Chronic inflammation, on the other hand, presents a more complex challenge.
Chronic inflammation is often triggered by poor diet, stress, lack of exercise, smoking, pollution, and insufficient sleep. It frequently occurs in individuals with conditions such as leaky gut syndrome, arthritis, fibromyalgia, celiac disease, and irritable bowel disease. It can also contribute to asthma and diabetes, where the body's continuous attempts to heal tissues are unsuccessful.
Regarding weight gain, inflammation reduces the effectiveness of the weight control hormone leptin, leading to weight gain. Therefore, inflammation and weight gain are commonly linked.
This article will explore the primary foods known to cause inflammation and will also offer insights into foods that can be incorporated into your diet to help mitigate it.
10 Foods That Cause Inflammation
Diet is a key contributor to chronic inflammation. Certain foods can initiate an inflammatory response, while others may help alleviate it.
One of the primary culprits is refined sugar.
1. Refined Sugar
Sugar, present in sodas, baked goods, candies, and snack bars, elevates our body's glucose levels, which we often cannot process swiftly enough. This leads to an increase in pro-inflammatory cytokines, thereby raising the body's inflammation levels.
Research indicates that dietary sugar intake activates inflammatory processes in humans. It promotes the liver's de novo synthesis of free fatty acids (FFA), which, as per the lipotoxicity theory, results in FFA metabolites that could initiate inflammatory processes and the formation of reactive oxygen species (ROS).
Additionally, sugar impairs the immune system, rendering the body more vulnerable to diseases and infections.
To fulfill the body's natural glucose requirements, consider consuming fresh, ripe organic fruits or natural sugars rich in alkalizing minerals, such as maple syrup, coconut sugar, and yacon syrup.
2. Wheat, Rye, and Barley
Wheat and related grains contain gluten, a common allergen. In individuals sensitive to gluten, its presence activates the immune system, leading to inflammation. Symptoms of gluten sensitivity can include body pain, mucus production, and fatigue.
Gastroenterologist Alessio Fasano from Massachusetts General Hospital states that no one can fully digest gluten. In gluten-sensitive people, undigested gluten causes the release of zonulin. Zonulin regulates gut permeability by managing the intestinal tight junctions.
For those with Celiac disease or gluten sensitivity, gluten prompts zonulin release, increasing gut leakiness. This can lead to various health issues as undigested food particles escape into the bloodstream, causing systemic inflammation.
3. Vegetable Oil
Vegetable oils derived from corn, canola, soybean, and safflower, as well as products containing them (including vegan "butter" spreads), are rich in omega-6 fats. These are the less beneficial type, unlike the omega-6 found in evening primrose oil.
A healthy balance between omega-6 and omega-3 fatty acids is necessary for the body, yet many people consume more omega-6s than omega-3s, leading to potential chronic inflammation.
The typical Western diet has an omega-6 to omega-3 ratio ranging from 10:1 to 50:1.
Overconsumption of omega-6s may prompt the body to produce pro-inflammatory chemicals. Although omega-3s have anti-inflammatory properties, it's theorized that high omega-6 intake may negate these benefits.
Therefore, a diet high in omega-6 and low in omega-3 can exacerbate inflammation, whereas a diet that favors omega-3s over omega-6s can help reduce it. Balancing these fatty acids is vital in combating inflammation.
For healthier alternatives to vegetable oils, consider anti-inflammatory options like avocado, coconut, olive, and sesame oil.
4. Dairy Products
Dairy products are rich in saturated fats, which can cause inflammation.
Large observational studies have demonstrated a direct correlation between the levels of saturated fatty acids in the blood and markers of low-grade inflammation in both overweight and lean adults, as well as in children.
Moreover, a recent review has highlighted that the consumption of saturated fatty acids leads to the activation of numerous genes associated with inflammatory pathways, as evidenced by several clinical trials in humans.
Dairy products also contain lactose and casein proteins, which are common allergens. Interaction of an allergen with the immune system can lead to the release of inflammatory neuropeptides, triggering a series of adverse reactions in the body.
Fortunately, there are many alternatives to dairy products, such as plant-based milks, cheeses, yogurts, and ice creams. Examples include oat milk, almond milk, coconut milk, and cashew milk.
5. Fried Foods
Fried foods are a significant trigger for inflammation, which can become chronic with daily consumption.
These foods are rich in inflammatory advanced glycation end products (AGEs), produced when food is cooked at high temperatures, smoked, dried, fried, pasteurized, or grilled.
Research in the American Journal of Clinical Nutrition has shown that eating fried foods correlates with elevated CRP levels, an inflammation marker, in both genders. Similarly, the Journal of Nutrition reported that diets high in fried foods increase IL-6 levels, another inflammation indicator, in healthy young adults.
6. Refined Flour
Refined flour, or any white, non-whole-wheat product, is devoid of the slow-digesting fibers and nutrients, leading to a rapid breakdown by the body. This can cause a spike in insulin levels and trigger a pro-inflammatory response.
A study in the Journal of Nutrition linked a diet rich in refined grains, like white bread and pasta, to increased CRP levels, an inflammation marker, in women. Similarly, the American Journal of Clinical Nutrition reported that refined grains consumption correlated with elevated inflammatory markers, such as TNF-alpha and IL-6, in men.
Moreover, refined flour's absence of fiber and nutrients, which are abundant in whole grains, is a missed opportunity to mitigate inflammation and enhance health. Whole grains are packed with essential nutrients, including vitamins, minerals, and antioxidants, and their fiber content helps slow carbohydrate absorption, thereby reducing inflammation.
7. Red Meat
Some evidence indicates that consuming red meat may be linked to an increased risk of inflammation. This is partly because red meat is rich in saturated fat, which is known to promote inflammation in the body.
Moreover, red meat contains a molecule known as Neu5Gc, which humans do not naturally produce. However, when consumed through red meat, Neu5Gc can be incorporated into human cells and tissues. The presence of Neu5Gc in the human body is known to initiate an immune response and lead to inflammation.
Additionally, limited human research has suggested that Neu5Gc could be a risk factor for colorectal cancer.
8. Processed Corn
Corn is present in numerous products, and caution is advised to avoid it. Various corn derivatives, such as high-fructose corn syrup, corn starch, and corn oil, are prevalent. Consuming corn in these processed forms can cause blood sugar spikes, leading to an increased insulin response and significant inflammatory reaction.
Some experts believe that consuming large quantities of corn oil, commonly found in processed and fast foods, may lead to inflammation due to its high content of omega-6 fatty acids. Although omega-6 fatty acids are essential for health, an overabundance in the diet may result in inflammation.
9. Artificial Chemicals and Additives
Artificially created substances, such as chemicals and additives in foods, are not recognized by the body. They are foreign entities, and as such, the body naturally mounts a defense against these synthetic compounds, leading to an inflammatory immune response.
A study in the journal Nutrients reported that diets high in processed foods with artificial additives are linked to elevated CRP levels, an inflammation marker, in adults. Moreover, certain artificial sweeteners have been implicated in disrupting gut bacteria, potentially contributing to bodily inflammation.
Research published in PLOS ONE revealed that titanium dioxide, a common food additive used for whitening, can cause low-grade inflammation and alter the gut microbiota in mice. This type of inflammation is connected to changes in gene expression related to immune function and the integrity of the gut barrier.
Furthermore, a review in Food and Chemical Toxicology highlighted that the consumption of food dyes, frequently used to color processed foods, can lead to allergic reactions and may be linked to chronic inflammation in some individuals. The review calls for more research to fully ascertain the health impacts of food dyes.
10. Trans Fats
Trans fats, also known as partially hydrogenated oils, are a type of unsaturated fat that has been chemically altered to enhance the texture and extend the shelf life of processed foods. However, numerous studies have linked trans fat consumption to increased inflammation and a higher risk of chronic diseases.
Here are several studies illustrating the adverse effects of trans fats on inflammation:
A study in the Journal of Nutrition associated high trans fat intake with elevated markers of inflammation, including C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha) in women.
Research published in the American Journal of Clinical Nutrition linked diets high in trans fats to increased CRP levels in men.
A review in the journal Nutrients concluded that trans fats are pro-inflammatory and contribute to chronic diseases like cardiovascular disease, type 2 diabetes, and metabolic syndrome.
A study in the Journal of the American College of Cardiology showed that replacing trans fats with healthy unsaturated fats, such as those found in olive oil and nuts, can decrease inflammation and enhance cardiovascular health.
Considering the detrimental effects of trans fats on inflammation and health, it is crucial to minimize processed food intake and opt for whole, unprocessed foods whenever possible.
Foods That Fight Inflammation
Combat inflammation by phasing out certain foods and incorporating the following ten items into your diet.
Keep in mind that inflammation isn't solely diet-related; it's also triggered by stress, insufficient sleep, environmental pollutants, smoking, and a sedentary lifestyle. To address these factors, adopt stress-reducing practices, prioritize sleep, cease smoking, and engage in physical activity if you're currently inactive.
1. Turmeric:
A top anti-inflammatory food. Curcumin, its main compound, suppresses COX-2 and 5-LOX, enzymes involved in inflammation. It also obstructs pathways that lead to inflammation and the activation of pain-inducing proteins.
2. Blueberries:
Rich in antioxidants, they combat oxidative stress and inflammation. They decrease pro-inflammatory cytokines while boosting anti-inflammatory ones.
3. Dark Leafy Greens:
Including kale, collards, spinach, and romaine. Their high nutrient content, such as vitamins, minerals, and phytochemicals, provides potent anti-inflammatory effects.
4. Avocado:
Packed with polyhydroxylated fatty alcohols (PFAs), monounsaturated fats, and phytosterols for anti-inflammatory benefits.
5. Watermelon:
Its alkalizing effect counters the acidity from inflammatory diets. It's rich in citrulline, lycopene, and vitamin C, which all aid in reducing inflammation.
6. Hemp Seeds:
Omega-3 and omega-6 fatty acids, along with gamma-linolenic acid (GLA), are known for their anti-inflammatory properties and are especially beneficial for those with conditions related to inflammation.
7. Medicinal Mushrooms:
Shiitake, reishi, and turkey tail mushrooms contain high-molecular-weight polysaccharides (HMWP), which bolster immune function and combat inflammation.
8. Ginger:
Ginger, a well-known anti-inflammatory root similar to turmeric, contains gingerols and shogaols, compounds proven to have anti-inflammatory effects.
9. Beets:
Rich in antioxidants, beets aid in repairing cell damage due to inflammation and are also abundant in potassium and magnesium, which fight inflammation.
10. Pineapple:
Pineapples have an enzyme called bromelain that combats inflammation and helps regulate the immune response that can lead to unwanted inflammation.
The Bottom Line
Inflammation is the body's natural reaction to injury or infection, but chronic inflammation is associated with numerous health issues, including heart disease, diabetes, and cancer.
Managing inflammation can be as simple as being mindful of our diet. Certain foods may provoke inflammation, while others combat it.
Incorporating a variety of anti-inflammatory foods into your diet and limiting pro-inflammatory ones can significantly reduce inflammation and enhance overall health.
Source: livelovefruit.com
