Understanding Foods That Cause Inflammation and How to Reduce It

Inflammation is how your body protects and heals itself. If you get a cut or catch a cold, your body uses inflammation to fight germs and fix damage. However, not all inflammation is good. Sometimes, inflammation lasts too long and can cause health problems like heart disease, diabetes, and arthritis. This is called chronic inflammation. The American diet is full of foods that cause inflammation. Knowing what foods to cut from your diet can help reduce your risk.

Let’s explore what causes inflammation, how food plays a role, and what you can do to lower it and stay healthy.

The Role of Diet in Inflammation

Short-term inflammation helps your body heal, but long-term inflammation can be harmful. Unhealthy choices, especially in diet, can cause this problem. Many processed foods contain ingredients that make inflammation worse. Eating these foods often can lead to weight gain and increase the risk of serious health problems.

Foods That Lead to Inflammation

1. Trans Fats
   Trans fats, found in margarine, packaged baked goods, and fried foods, are one of the worst culprits of inflammation. They not only raise bad cholesterol (LDL) levels but also lower good cholesterol (HDL). This creates a recipe for chronic inflammation and heart disease.
2. Processed and Red Meat
   Processed meats like deli meats, bacon, and sausages are often preserved with nitrites and high levels of sodium. This leads to inflammation. Red meat, while a good source of protein, contains saturated fats and compounds that trigger inflammatory responses when consumed in excess.
3. Refined Carbohydrates
   Foods made with white flour, such as bread, pastries, and pasta, cause rapid spikes in blood sugar levels. These processed carbs cause the body to release chemicals that increase inflammation and make it worse over time.
4. Fried Foods and French Fries

French fries, fried chicken, and other deep-fried foods contain harmful compounds called advanced glycation end products (AGEs). These form when food is cooked at high heat and can lead to stress in the body, which increases inflammation.

5. Omega-6 Fatty Acids
   Omega-6 fatty acids, found in vegetable oils like corn, sunflower, and soybean oil, are essential fatty acids that the body needs in moderation. However, the American diet has too much omega-6 and not enough omega-3. This makes inflammation worse.

Why Chronic Inflammation is Harmful

Long-term inflammation can harm your body without you even noticing. Over time, it can lead to serious health problems like heart disease, type 2 diabetes, and some cancers. The food you eat can either help fight inflammation or make it worse, so making healthy food choices is important for staying well.

Foods to Help Reduce Inflammation

While certain foods cause inflammation, others help stop it. A balanced diet rich in anti-inflammatory foods can offset the damage caused by inflammatory triggers.

1. Fatty Fish and Omega-3 Fatty Acids
   Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. These essential fatty acids help balance the omega-6 fatty acids in the diet, reducing inflammation and promoting heart health.
2. Fruits and Vegetables
   Brightly colored fruits and vegetables like berries, leafy greens, broccoli, and bell peppers are packed with antioxidants and polyphenols that fight inflammation. Aim to fill half your plate with these nutrient-dense foods to support your immune system and reduce inflammation.
3. Whole Grains
   Unlike refined carbohydrates, whole grains like quinoa, brown rice, and oats have anti-inflammatory properties. They provide fiber that promotes gut health, which is closely linked to the body’s inflammatory response.
4. Healthy Fats
   Avocados, olive oil, and nuts like walnuts and almonds contain healthy fats that reduce inflammation and promote overall well-being.

Practical Tips to Reduce Inflammation Through Diet

1. Minimize Processed Foods
   Processed foods like chips, candy, and fast food are often high in trans fats, sugar, and refined carbohydrates. Limiting these foods is one of the most effective ways to fight chronic inflammation.
2. Limit Red and Processed Meats
   Cutting back on red meat and avoiding processed meats can greatly reduce your inflammatory load. Instead, opt for lean proteins such as chicken, turkey, or plant-based options like beans and lentils.
3. Choose the Right Oils
   Swap vegetable oils high in omega-6 fatty acids for anti-inflammatory oils like extra virgin olive oil or avocado oil.
4. Incorporate More Omega-3s
   Boost your intake of omega-3 fatty acids. Add fatty fish, chia seeds, flaxseeds, and walnuts to your diet. These foods help counteract the inflammatory effects of omega-6 fatty acids.
5. Eat More Plant-Based Meals
   Filling your plate with a variety of fruits and vegetables provides antioxidants and phytonutrients that reduce inflammation and promote a healthy weight.

Inflammation and Weight Gain

Gaining weight can both cause and result from long-term inflammation. Fat, especially around the belly, releases chemicals that increase inflammation. This creates a cycle—more inflammation leads to more weight gain, which then makes inflammation worse. Eating whole, healthy foods can help break this cycle and support a healthy weight.

Take Charge of Your Health by Reducing Inflammation

By making dietary changes—cutting out foods that cause inflammation and increasing anti-inflammatory ones—you can protect your body from chronic inflammation. Remember, your diet is one of the most powerful tools you have to protect your health and well-being. If you suffer from chronic inflammation, contact a local VIPcare provider to learn what you can do to find relief.