Contributed by: Healthians Team

Introduction

Inflammation is actually good in the short run as it fends off outside attackers, heal an injury and fights infection.

However, if inflammatory cells stay too long, it may lead to chronic inflammation, which can turn into a silent killer that contributes to lead to a wide range of diseases, including: 

The good news is that you can control inflammation by avoiding certain foods that activate your body’s inflammatory response.

Sugar and high-fructose corn syrup

High fructose corn syrup (HFCS) and table sugar (sucrose) are the two main sources of added sugar in the diet.

An inflammation-promoting diet that is rich in sugar and high fructose corn syrup promotes disease. It might also work against omega-3 fatty acids’ anti-inflammatory benefits.

In a randomized clinical trial, it was found that people who drank regular soda had increased levels of uric acid, which drives inflammation and insulin resistance.

Additionally, researchers have shown that fructose increases inflammation in the blood vessel lining endothelial cells, which is a risk factor for heart disease.

In both rodents and humans, high fructose intake has also been demonstrated to elevate a number of inflammatory markers. 

Candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and some cereals are examples of foods high in added sugar.

Artificial trans fats

The worst fats you can eat are probably artificial trans fats. Artificial trans fats, in contrast to naturally occurring trans fats found in dairy and meat, have been demonstrated to promote inflammation and raise the risk of disease.

Artificial trans fat consumption raises inflammation and illness risks, including heart disease. Trans fats may harm health in addition to reducing HDL (good) cholesterol. 

Foods high in trans fats include french fries, doughnuts, fried chicken, microwave popcorn, certain margarine and vegetable shortenings, packaged cakes, cookies, crackers, pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.

Processed meat

Research shows both processed and red types of meat are high in inflammatory compounds like AGEs, which cause inflammation.

It has been suggested that consuming processed meat leads to an increased alteration in the bacteria that live in our gut. 

That alteration has the ability to interact with the immune system and eventually trigger chronic inflammation. 

Common types of processed meat include bacon, ham, sausages, smoked meat, and beef jerky.

Alcohol consumption

Consuming high amounts of alcohol may not only cause or exacerbate inflammation, but it can also hamper your body’s ability to regulate that inflammation.

Over time and in large quantities, alcohol can create problems with bacterial toxins moving out of the colon and into the body.

This condition — often called “leaky gut” — can trigger widespread inflammation throughout your body. Alcohol-induced inflammation can cause several other health complications.

These may range from mild to severe depending on how the quantity of alcohol you consume and for how long.

Refined carbs

High fibre and unprocessed carbs are healthy, but refined carbs have a higher glycemic index (GI) than unprocessed ones.

High GI foods hit your bloodstream quickly and spike your blood sugar more rapidly than low GI foods. And elevated blood sugar creates an inflammatory response that may lead to diseases.

Not to mention, eating too many refined carbs or items with lots of added sugar can encourage the growth of inflammatory gut bacteria that can increase your risk of obesity, diabetes, cardiovascular disease and inflammatory bowel disease. 

Refined carbohydrates are found in bread, pasta, pastries, candy, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.

Final thoughts

Inflammation is an integral part of the body’s defence mechanism that plays a key role in the healing process.

Certain foods aggravate inflammation, so making suitable choices may help prevent it from getting worse.

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Lifestyle & Wellness, Preventive Health
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