by
The foods we eat can contribute to inflammation throughout the body, leading to the development of chronic health conditions such as diabetes, heart disease and arthritis.
While acute inflammation is the body’s natural response to an immediate illness, infection or injury, chronic inflammation that lasts over time damages the body’s organs at a cellular level.
This article discusses the types of foods that cause inflammation, foods that protect against it, and tips on who should be concerned about an anti-inflammatory diet.
Riza Azhari/Getty Images
List of foods that cause inflammation
Foods that cause inflammation are usually labeled junk or processed. Chronic inflammation is linked to heart disease, diabetes and arthritis.
Red and Processed Meat
While lean meat can be a good source of iron and other minerals, red and processed meats are more likely to cause inflammation. They are usually stocked with saturated fat, which stimulates immune cells to release inflammatory proteins into the bloodstream.
This includes meat such as:
In addition, the way some red meat is prepared can trigger a reaction that promotes inflammation in the body.
Refined carbohydrates
The body needs carbohydrates to survive, but refined carbohydrates made with white flour can cause inflammation. Watch out for foods such as:
- white bread
- Cereal
- pasta
- Rice
Instead, whole grain-based substitutes are a better choice because they contain more fiber and are linked to lower levels of inflammation.
Sugar-Sweetened Foods and Beverages
Foods and drinks high in sugar affect how the body processes insulin, leading to inflammation. This includes sweet desserts, candy, soft drinks, and sports drinks.
Although sugar is often linked to the development of chronic diseases such as type 2 diabetes and heart disease, it also stimulates inflammation that occurs in many forms of arthritis.
Processed Foods
Most foods that are not raw (such as fruit and vegetables) are slightly processed. However, processed foods that include chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They are also linked to an increased risk for chronic diseases.
Types of processed foods that are apt to cause inflammation include:
- Packaged snacks, such as chips and cookies
- Margarine
- Non-dairy creams
- Microwave meals
- Flavored yogurt
- Chilled dough and biscuits
Some processed foods may still contain small amounts of trans fat which is known to stimulate inflammation. However, experts have banned the manufacture of trans fats in 2021.
Fried foods
Deep fried foods tend to be inflammatory. This includes foods like fried chicken, french fries, and donuts.
Sometimes, fried foods are prepared in such a way that they are saturated in oil with omega-6 fatty acids, which can trigger even more inflammation.
Although dietary fats are necessary for bone health, brain function, and metabolism, it is important to balance your omega-3 and omega-6 fatty acid intake. Omega-3 fatty acids, found naturally in fish and plant-based foods, are healthy fats that experts consider anti-inflammatory. Some omega-6 fatty acids found in vegetable oils may promote inflammation.
List of Foods That May Cause Inflammation
While the link between junk food and inflammation is clear, for some other foods, more research is needed.
Dairy
The link between dairy and inflammation is complex and may depend on the individual. Some studies suggest that dairy products can trigger an inflammatory response, for example, among those with milk allergy or osteoarthritis (degenerative changes in joint cartilage that usually occur with age).
However, other research shows that dairy-based foods may reduce the risk of inflammation and diseases such as type 2 diabetes.
Experts also note that products such as non-fat milk and yogurt contain helpful ingredients such as probiotics, calcium, vitamin D, and other proteins.
Gluten
Gluten is another food category where inflammation seems to depend on the individual. This protein found in wheat, barley and rye can cause significant inflammation in people with celiac disease and trigger an inflammatory response in people with gluten intolerance.
That said, the link between gluten and inflammation in people without celiac disease is unclear.
Sulfites
Sulfates, substances used as preservatives and found in red wine, can cause an autoimmune inflammatory reaction in some people. This can lead to skin rashes, asthma, or migraines. However, the antioxidant properties in sulfites can be beneficial and safe to consume for those who do not have an inflammatory response.
List of Foods That Don’t Cause Inflammation
Experts generally describe an anti-inflammatory diet as one that reflects the Mediterranean style and plant-based food. That’s because these diets are low in red meat and processed foods, and instead promote anti-inflammatory, antioxidant-rich foods such as olive oil, nuts, fruits, vegetables and dark chocolate.
Onions and Garlic
These veggies contain powerful anti-inflammatory ingredients that can help lower inflammation. Organosulfur compounds in garlic may fight substances in the bloodstream that try to boost inflammation, and the flavonoid quercetin in onions may reduce inflammatory activity associated with arthritis.
Dark leafy greens
Vitamin E and antioxidants in dark leafy greens like kale, spinach, Swiss chard, and broccoli help protect against cytokines, which are pro-inflammatory molecules. In addition, these vegetables are rich in essential nutrients such as vitamin A, iron, and vitamin K, which may be particularly beneficial for arthritic inflammation.
Results
Antioxidants like flavonoids and polyphenols found naturally in fruits are anti-inflammatory power players. This is especially true for berries like blueberries, raspberries, strawberries, acai, cranberries, and more. The antioxidants in these fruits help reduce free radicals that promote inflammation in the body and are especially protective for certain types of arthritis.
Nuts
Walnuts are a solid source alpha-linolenic acid (ALA), which reduces inflammation in the arteries. Additionally, almonds have been shown to improve the balance of fatty acids in the bloodstream, cutting down on inflammation and the risk of heart disease.
Research has found that using nuts as a substitute for red meat can help lower inflammation in the body.
Dark Chocolate
The natural polyphenols in cocoa and dark chocolate protect the body against inflammation. Flavonoids have been shown to protect against inflammation damage in the body. They are also found in coffee, tea, and other foods based on a Mediterranean diet.
Omega-3 fatty acids
These anti-inflammatory compounds are found in certain types of fish such as salmon, tuna, and anchovies. Research shows that this is helpful for arthritis-related inflammation. The extra protein and vitamin D can help reduce inflammatory risks associated with chronic diseases such as type 2 diabetes.
For plant-based omega-3 options, eating nuts and cooking with olive oil may be a good substitute.
Who Should Care About Inflammatory Food?
It is beneficial for everyone to know which foods are most likely to cause inflammation. Because of the link between inflammation and increased risk for chronic disease, people who already suffer from or have a family history of conditions such as type 2 diabetes, heart disease, obesity and arthritis may be good candidates for adopt an anti-inflammatory diet.
Summary
Although the body’s acute inflammatory response is natural, long-term inflammation from fried, sugary, processed and fatty foods can be detrimental to health. Research shows that these types of foods can cause inflammation, which can lead to the development or worsening of chronic diseases such as type 2 diabetes, heart disease and arthritis.
Experts recommend a Mediterranean-based diet focused on fish, fruits, vegetables, nuts, olive oils, and dark chocolate for anti-inflammatory benefits.
