Inflammatory Foods to Avoid for Optimal Health
Inflammation is the most typical natural immune response of the body. It helps the body to heal after injury or infection. However, inflammation can cause various health issues, such as arthritis, heart disease, and diabetes. Therefore, you should never leave it untreated.
One way to reduce chronic inflammation is to avoid foods known to promote it. Therefore, today, we’ll discuss some of the inflammatory foods you should avoid for optimal health.
Inflammatory Foods You Need to Avoid
Here are some food items you should avoid consuming if you’re looking for how to make swelling go down naturally.
Refined carbohydrates are carbohydrates stripped of fiber and nutrients, leaving behind only the starchy endosperm. These include foods such as pasta, white bread, and pastries. Refined carbohydrates are rapidly digested and cause a spike in blood sugar, leading to an inflammatory response. Rather opt for whole grains such as brown rice, quinoa, and whole-grain bread to avoid inflammation.
Refined carbohydrates, unhealthy fats, and additives in processed foods can cause inflammation. These foods include fast food, packaged snacks, and sugary drinks. Rather, go with whole food options such as fruits, vegetables, lean proteins, and healthy fats.
Sugar is a refined carbohydrate that can cause inflammation when consumed in excess. This generally includes table sugar, high-fructose corn syrup, and other such sweeteners. Sugar can also cause weight gain and insulin resistance, further promoting inflammation. Instead of adding sugar to your food, try natural sweeteners such as maple syrup, honey, or fruit.
Trans fats are unhealthy fats that you can often find in processed foods such as fried foods, baked goods, and margarine. Trans fats can increase inflammation and contribute to heart disease and other health problems. To avoid trans fats, read food labels carefully and choose products that are labeled as “trans fat-free.”
Saturated fats are another type of unhealthy fat that contributes to the development of inflammation and heart diseases. You can usually find these fats in animal products such as meat and dairy and in some plant-based oils such as coconut oil. To limit your intake of saturated fats, opt for lean proteins such as chicken and fish, and use plant-based oils such as olive or avocado oil instead.
Alcohol is another known inflammatory agent that can cause oxidative stress in the body. This can cause inflammation and damage to tissues and organs. To reduce your risk of inflammation, limit your alcohol intake. Try to drink no more than one glass a day for females or two drinks a day for males.
Sausage, bacon, and other deli meats are processed meats that are high in saturated fats, sodium, and preservatives. Did you know that all of these can contribute to inflammation? So, to reduce your risk of inflammation, choose lean proteins such as fish or chicken and limit your consumption of processed meats.
Dairy products such as cheese, butter, and milk contain a type of protein called casein, which can promote inflammation in some people. So, to reduce your risk of inflammation, consider alternative sources of calcium such as leafy greens, nuts, and seeds.
Gluten’s a protein that you can find in wheat, barley, and rye. Some people may have a sensitivity or intolerance to gluten, which can cause inflammation in the gut and other body parts. This condition is known as celiac disease or non-celiac gluten sensitivity. To reduce your risk of inflammation, consider choosing gluten-free alternatives such as rice, quinoa, or other gluten-free grains.
Vegetable oils such as corn, soybean, and sunflower oil generally contain omega-6 fatty acids, which can cause inflammation when you take them in excessive quantities. Even though your body does need omega-6 fatty acids but to balance them, you need to take equal amounts of omega-3 fatty acids too. To reduce your risk of inflammation, take healthier fats such as olive oil, avocado oil, or coconut oil, which are higher in omega-3 fatty acids. Fish oil is also an excellent source of omega-3 fatty acids and the most widely prescribed nutrition supplement. One of the fish oil benefits is brain development, which is also present in other vegetable oils.
To sum it up, chronic inflammation can contribute to a variety of health problems, including heart disease, arthritis, and diabetes. So, to reduce your risk of inflammation, it’s essential to avoid foods that are known to promote it. Instead, incorporate anti-inflammatory foods into your diet. By making these simple changes to your diet, you can support your body’s natural ability to heal and reduce inflammation, leading to optimal health and well-being.