When looking at foods to avoid, it’s important to realize that certain foods cause inflammation for certain people. For example, someone with celiac disease (an allergy to gluten) would have a harmful inflammatory response when eating gluten. Someone without celiac disease may not have a noticeable or harmful immune/inflammation response to eating the same foods.
It is well known that inflammation is one of the leading causes of pain and disease that plagues our society.
Knowing your body and being mindful of your diet can help you recognize patterns around how you feel based on the foods you eat.
Below we have listed the most common foods that can lead to increased inflammation.
Processed Refined Carbohydrates
A staple of the American diet, processed carbohydrates include any sugary snacks and drinks think donuts, pastries, soda, white bread, and pasta. These overly processed and refined carbohydrates often remove the fiber and nutrients that can make digestion better for the body. The speed of digestion and subsequent spike in blood sugar levels can lead to inflammation throughout the body. They also lead to excess calorie consumption as they can create a sense of hunger quicker than other foods.
Foods To Avoid
- Refined sugar white sugar and carbs
- Artificial sweeteners may also be a trigger for inflammation and should be avoided as well.
- Alcohol: Alcohol, being a toxin, is highly inflammatory. If you truly want to stop inflammation in its tracks you will have to cut back on your intake.
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: French fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks, preserved dry fruit
Gluten-containing grains. Almost all grains contain some form of gluten, the most common type of gluten containing alpha-gliaden which the gluten found in Wheat, barley, and rye are all a source of a protein that most people are trying to avoid.
Refined Vegetable Oils
According to a study done in the Journal of Obesity, Polyunsaturated Vegetable Oils (such as safflower, soybean, corn and sunflower, margarine, peanut, and cottonseed oil) high in Omega-6 fatty acids has been linked to an increase in sustained inflammation.
Trans-fat: Trans-fat is a fat found in many fast foods. These partially hydrogenate oils give food desirable taste and texture, but at what cost? These unnatural fatty acids have been linked to a host of health problems ranging from heart disease to diabetes. Inflammation is believed to play a role in the development of these diseases when relating to trans-fat.
Processed meats: beef, and pork: bacon, sausage, deli meat, hot dogs bacon, canned meat, salami, sausages
Preservatives, chemical additives and artificial flavorings
Your body knows what to do with a carrot or an apple. It doesn’t know what to do with artificial sweeteners, preservatives, pesticides, insecticides, unnatural and artificial flavorings, and other toxins found in many food sources. They all confuse and tax the body creating a permanent inflammatory response. Multiplying the hundreds of these compounds used to process foods in our industrial nations, the fuel for the fire can become a source for a general alarm fire within our body.
Red Meat (that is not grass fed)
So, it’s pretty simple—anything processed could leave your body feeling like it’s under siege. Foods that come from the earth can really quiet the storm inside.
Dairy products: can be a hidden source of inflammation triggers, especially if there is an allergy or intolerance to dairy. It is best to avoid dairy, especially at the onset of implementing your anti-inflammatory diet. Some alternatives can be plant based milks, ice creams and yogurts are flax, almond, coconut or cashew milk.
Sugar and artificial sweeteners. Foods high in sugar should be avoided as processed sugar is a trigger for inflammation. Foods and beverages that contain sugar, such as pastries, candy, soda, and cakes should be eliminated to reduce inflammation. Don’t be discouraged by this list of foods to avoid. There are many delicious foods you can enjoy on an anti-inflammatory diet meal plan.
These are foods you should avoid when attempting to reduce bodily inflammation.
By all means treat yourself occasionally – but don’t make a habit of eating these foods regularly:
Other Foods to Avoid
Foods that increase inflammation include those that are high in omega-6 fatty acids. Although these fats are important to bone health, brain function, and metabolism (the conversion of food to energy), consuming too many omega-6 fatty acids can increase inflammation.8
Foods high in omega-6 fatty acids include:8
· Dairy products (such as milk, cheese, butter, and ice cream)
· Margarine
· Meats
· Peanuts
· Vegetable oils (such as corn, safflower, soybean, peanut, and cottonseed oil)
To keep inflammation under control, it is important to balance your omega-6 fatty acids with your omega-3 fatty acids.
Food with a high glycemic index (GI) can also increase inflammation. These are foods like sugar and refined grains that raise your blood glucose (sugar) level too much and too quickly.
To help rein in inflammation, avoid sugary drinks, white bread, desserts, and processed foods. Instead, eat low-GI foods like chicken, leafy greens, and non-starchy vegetables.
To Request An Appointment Click Below
https://www.drgitto.com/appointment
Gitto Advanced Chiropractic & Functional Nutrition
Feel Better –Live Better-Perform Better
331 Tilton Road
Northfield, NJ 08225
609-484-9300