9 Foods That Cause Inflammation

9 Foods That Cause Inflammation

While inflammation is your body's natural response to injury or sickness, when it becomes chronic, it can lead to a higher risk of heart disease, diabetes, arthritis, Alzheimer's, cancer, and even stroke. If you're noticing your skin breaking out more often, experiencing aches and pains, or have a perpetual uneasiness in your stomach, your diet might have something to do with it. Many foods contain compounds that affect the body in ways that cause inflammation. And one of the first steps in reducing inflammation is recognizing these items and eliminating them from your diet. Here are 9 common foods that cause inflammation in the body.

Number 1 – Added Sugars Juices, breakfast cereal, desserts, they all have one thing in common, a ton of added sugar. The not-so-sweet news is that sugar causes major health problems like diabetes and liver damage and sadly, it's in almost everything. Food companies even sneak it into condiments, sauces, soups, and protein bars! High fructose corn syrup is another offender. It's a liquid sweetener found in many processed foods. To avoid added sugars, you need to start reading the labels on products you buy. In addition to the obvious words sugar and syrup, look for words that end with “–ose” like dextrose or maltose, which are just different forms of sugar.

Number 2 – Additives And Artificial Sweeteners Our bodies aren't meant to process artificial foods. Things like additives and artificial sweeteners can trigger an immune response. MSG, for instance, is one of the most widely used additives in commercial food. This flavor enhancer is found in canned goods and fast food, too. In addition to contributing to chronic inflammation, MSG has been shown to negatively impact the liver, and has been linked to weight gain, hormonal imbalances, headaches, and even brain damage. When it comes to artificial sweeteners, aspartame is one of the most used. It's commonly found in soft drinks, especially in the diet versions, as well as many reduced calorie and sugar-free products. The problem is that it causes inflammation, and has been linked to cognitive and behavioral issues including learning difficulties, headaches, seizures, migraines, irritable moods, anxiety, and insomnia.

Number 3 – Trans Fatty Acids And Hydrogenated Oils Trans fats come in everything from margarine to deep-fried foods, frosting, chips, and pie. These ingredients contain chemicals that increase your bad cholesterol and reduce your good cholesterol levels, leading to inflammation. And as you may already know, high cholesterol is a leading cause of heart disease and several other issues. So do your best to minimize your consumption of processed and fried foods.

Number 4 – Refined Grains Not all carbs are the same! From your local bakery's bread, to pasta, and white rice, it's all refined grains! These grains are stripped of fiber, vitamins, and minerals, so you're basically eating empty calories. They also have a higher glycemic index, meaning, they spike your blood sugar and insulin levels. Foods high on the glycemic index lead to overeating and increased risk for developing degenerative diseases, such as diabetes.

Number 5 – Processed Meat Sure, it's convenient and cheap. You grab a ham and cheese sandwich for a quick lunch or treat yourself to bacon in the morning, and hot dogs are a staple for the weekend barbecue. While these foods may be delicious, unfortunately, they cause inflammation. And that's because processed meats have been salted, cured, fermented or smoked for flavor or preservation. They're also high in saturated fat, and many of them contain various chemicals and other compounds. Along with causing inflammation, they also increase your risk of stomach and colon cancer, heart disease, and diabetes.

Number 6 – Processed Soy Foods Soy can be made into a wide variety of foods and beverages. In fact, it's a common ingredient used in many vegan and vegetarian foods. Yet, all those soy burgers and sausages are heavily processed and can cause just as much damage as processed meats. Processing soy can lead to the formation of toxic by-products that can damage cells and trigger an inflammatory response.

Number 7 – Dairy It's in your ice cream and on your pizza. It's hard to imagine life without dairy. That said, dairy products are also inflammatory. Our bodies are not great at digesting it, which results in inflammation of the digestive system causing stomach pains and making you feel bloated. Furthermore, some research suggests that dairy products may contribute to type 2 diabetes and an increased risk of breast, ovarian, and prostate cancer.

Number 8 – Vegetable Oils This is a tricky one. Vegetable oils have certainly had a stellar PR campaign going on about their benefits. However, if you're using oils from corn, canola, and soybean, you're using cooking oils that exacerbate inflammation. The reason for this is that many vegetable oils are high in omega-6 fatty acids, reducing your body's critical balance of omega-3 to omega-6 fats. While omega-6 fatty acids aren't inherently bad, they can cause inflammation if your body's natural balance is disrupted.

Number 9 – Alcohol Technically a beverage, not a food, it's still important to mention. You're probably well aware of the adverse effects alcohol may have on your long-term health, especially when it comes to your liver. In addition to causing inflammation, alcohol disrupts gut bacteria, changes brain structure and function, raises blood pressure, and increases the risk of type 2 diabetes and stroke.

As if that wasn't enough, over time, alcohol consumption will make you vulnerable to cancers and tumor growth in areas that are most affected by inflammation or irritation in your body. Sometimes it's hard to understand what our bodies are reacting to and why, so some instances can be hard to prevent. However, being more conscious about certain foods and beverages, like the ones I just listed, can go a long way in contributing to your long-term health and wellness!