What to know about foods that cause inflammation

Many foods can make symptoms of inflammation worse. These foods include sugar, trans fats, refined carbohydrates, and red or processed meats.

Sugar

A diet high in sugar can affect chronic inflammation by increasing inflammatory markers in the blood, according to a Systematic review 2018 of several studies.

Additionally, excessive sugar consumption can increase inflammatory markers in children and lead to chronic inflammation, according to a 2018 study. The study compared a 46% daily sugar reduction with an 11% reduction in pro-inflammatory markers in 11 children. Researchers suggest that reducing the amount of sugary drinks consumed in childhood may lead to future health benefits.

Another article from 2018 suggests that fructose could cause cellular inflammation. Too much fructose can also increase the fat around the abdominal organs and increase the amount of fat in the liver.

Learn more about sugar and inflammation in the body here.

Trans fats

Trans fats can increase inflammatory markers and the risk of chronic inflammation, which can lead to diseases such as diabetes and cardiovascular disease. Trans fats can also increase low density lipoprotein (LDL) levels while reducing high density lipoprotein (HDL), a combination that Can increase the risk of heart disease.

Learn more about cholesterol here.

Although beef and dairy products contain small amounts of natural trans fats, most trans fats occur when manufacturers add hydrogen to vegetable oil. Trans fats can show up on labels as hydrogenated oil and can be found in processed foods, baked goods, fried foods, and margarine.

Omega 6 fatty acids

The body needs a certain amount of omega 6 fatty acids for healthy growth and development. However, excessive amounts of omega 6 fatty acids can cause the body to create pro-inflammatory chemicals.

Mayonnaise and salad dressings often contain omega 6 fatty acids. Some oils such as corn, safflower, sunflower and peanut oil may also contain the substance.

Refined carbohydrates

Refined carbohydrates have a high glycemic index, which can increase a type of protein called advanced glycation end products (AGEs), which can increase inflammation.

Refined carbohydrates include white flour products such as:

• white bread and rolls
• some crackers
• White rice
• some cereals

Red and processed meat

Red and processed meats are high in saturated fat, which can cause inflammation of fatty tissue.

A 2016 study suggests that red and processed meat is linked to an increased inflammatory response in the body and may increase the risk of colon cancer.

There is two main types inflammation, acute and chronic.

Acute inflammation is the body’s rapid response to injury or infection, which increases blood flow to the affected area. White blood cells help rebuild damaged tissue, and the acute inflammation usually stops when the wound heals.

Chronic inflammation is a long-term condition that can develop over time months and years. Causes of chronic inflammation can include:

• prolonged infection
• exposure to toxic chemicals
• autoimmune diseases
• autoinflammatory disorders
• repeated cases of acute inflammation
• oxidative stress in the body

Risk factors for chronic inflammation include:

• older age
• obesity
• smoking
• low levels of testosterone and estrogen
• physical and emotional stress
• sleep disturbances

Processed foods, saturated fats, trans fats, and refined sugar can increase the risk of pro-inflammatory molecules. This can especially be the case if a person is overweight or has diabetes.

Learn more about inflammation here.

According to National Cancer Institute, inflammation can create DNA damage that can lead to cancer. Chronic inflammation is also linked to inflammatory bowel diseases, such as ulcerative colitis and Crohn’s disease, which can increase the risk of colon cancer.

Inflammation is commonly present in people with heart disease and stroke and may be related to the formation of plaques in the arteries.

Other inflammatory conditions include:

• Diabetes
• chronic kidney disease
• non-alcoholic fatty liver disease
• autoimmune diseases, such as lupus
• neurodegenerative conditions, such as Alzheimer’s disease
• arthritis and joint conditions
• allergies and asthma
• chronic obstructive pulmonary disease (COPD)

Inflammation is usually part of the body’s healing process and can help fight disease as well. However, if a person has recurrent or persistent low-level inflammation, certain foods and diets can help a person reduce symptoms.

food

While foods high in sugar or processed foods can make inflammation worse, eating a healthy diet based on fresh foods, like vegetables and fruits, can help reduce symptoms.

Foods that may have anti-inflammatory effects include:

Diets

In addition to a healthy diet, some people may find that specific diets have a beneficial effect on inflammation.

Mediterranean

Research suggests that the Mediterranean diet may have a strong anti-inflammatory effect, protecting the body from symptoms of chronic inflammatory diseases such as cancer, diabetes, and metabolic syndrome.

Diet can also help alleviate symptoms, and reduce the effects, inflammation of the cardiovascular system.

The Mediterranean diet includes:

• high consumption of plant foods, including fruits, vegetables, nuts, seeds, legumes, and olive oil
• moderate consumption of fish, seafood, yogurt, cheese and milk
• low consumption of red and processed meat
• low intake of foods high in sugar

Learn more about the Mediterranean diet here.

HYPHEN

Another diet that can help reduce symptoms of inflammation is called DASH (Dietary Approaches to Stop Hypertension). Research on the diet to manage blood pressure was funded by the National Institutes of Health (NIH).

A 2017 review Studies examining the effects of DASH have found that it improves circulating inflammatory biomarkers in adults and may help reduce inflammation in the body.

A DASH diet limits the intake of saturated and trans fats, sugary drinks, and candy and salt. It focuses on consuming the following:

• vegetables and fruits
• whole grains
• fat-free or low-fat dairy products
• Poultry
• fish
• beans and nuts
• vegetable oils

Learn more about the DASH diet here.

Inflammation is part of the body’s healing process, but some medical conditions take a toll on the immune system, causing low-level recurrent or persistent inflammation.

Certain foods, such as fresh fruits and vegetables, whole grains, oily fish, nuts, legumes, and olive oil can help ease symptoms of inflammation. Plus, some anti-inflammatory diets can also reduce or prevent inflammation.