Proven Inflammatory Foods to Avoid According to Science

A diet rich in certain foods can lead to chronic, low-grade inflammation, which is a major factor in the development of chronic diseases like heart disease, diabetes, obesity, and rheumatoid arthritis. While acute inflammation is a natural and necessary response to injury or infection, long-term inflammation can have a detrimental effect on your health.

Growing scientific evidence suggests that certain foods drive pro-inflammatory proteins called cytokines, while others, like fruits and vegetables, have anti-inflammatory effects. By avoiding a list of inflammatory foods and incorporating anti-inflammatory ones, you can help protect your body and improve your overall health.

Foods That Cause Inflammation

1. Sugar: Refined sugars, including table sugar (sucrose), high-fructose corn syrup, and glucose, are major promoters of inflammation. Studies show that a high-sugar diet increases inflammatory markers like C-reactive protein (CRP) and can counteract the anti-inflammatory benefits of other nutrients. Sugary drinks, in particular, have been linked to an increased risk of rheumatoid arthritis in women.

2. Artificial Trans Fats: These fats, often found in partially hydrogenated vegetable oils, are on the inflammatory foods list due to their ability to promote inflammation and increase the risk of cardiovascular disease, type 2 diabetes, and high cholesterol. They are commonly found in fast foods, fried foods, certain margarines, and pastries.

3. Certain Vegetable and Seed Oils: While some plant-based oils are healthy, those high in omega-6 fatty acids, such as soybean oil and corn oil, can trigger inflammation when consumed in excess and not balanced with enough omega-3 fatty acids. This imbalance is a known contributor to chronic inflammatory diseases.

4. Refined Carbohydrates: Refined carbs found in white bread, pasta, cakes, and pastries have a high glycemic index, meaning they are quickly converted to sugar in the body. This causes a rapid spike in insulin levels and promotes the release of pro-inflammatory cytokines, increasing the risk of chronic diseases.

5. Artificial Additives and Sweeteners: Some synthetic food additives and sweeteners can cause inflammation by negatively impacting your gut microbiota. Substances used to thicken foods and artificial sweeteners like sucralose and saccharin have been linked to intestinal inflammation and an increase in inflammatory enzymes.

6. Excessive Alcohol: Chronic alcohol use is closely linked to higher levels of inflammation. It can increase inflammatory markers in the body, leading to chronic inflammation, particularly in alcoholic liver disease.

7. Processed Meat: A diet rich in red and processed meats has been shown to raise inflammatory markers like CRP and TNF-α. This increase in pro-inflammatory markers is associated with a higher risk of cancer and obesity.

8. Fast Food: Fast foods are among the worst culprits for inflammation because they are high in sugar, salt, and unhealthy fats like trans fats and saturated fats. A diet high in these ingredients and low in micronutrients can lead to increased inflammation and make you more susceptible to infections.

Conflicting Information on Certain Foods

• Eggs: The effect of eggs on inflammation is a subject of conflicting reports. Some studies suggest eggs may reduce inflammatory markers, while others find the effect varies depending on an individual's health status.

• Dairy: The link between dairy products and inflammation is also a matter of debate. While some people with a milk allergy or sensitivity may experience an inflammatory response, a 2017 review of 52 clinical studies concluded that dairy generally has anti-inflammatory effects. Yogurt, in particular, is believed to have anti-inflammatory properties due to its probiotic content.

• Gluten: Current recommendations suggest that you should only avoid gluten if you have a known gluten sensitivity or Celiac disease. There is no general recommendation for the public to avoid it for inflammation, although you can choose from many non-gluten whole grains.

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Anti-Inflammatory Foods

Just as some foods cause inflammation, many others help to fight it. Incorporating these into your diet can help reduce chronic inflammation:

• Turmeric and Ginger: Both of these spices contain powerful anti-inflammatory compounds that can block inflammatory cytokines and protect against chronic diseases.

• Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s can help balance the effects of omega-6 fatty acids and reduce painful inflammation.

• Virgin Coconut Oil: Studies on animals have shown that compounds in coconut oil can help reduce inflammation associated with obesity.