Inflammation has been a hot topic for the past several years, often cited as the cause of pain, discomfort, and a contributing factor to many illnesses and diseases. While inflammation is your body’s natural response to protecting itself, chronic inflammation and bloating can be uncomfortable and hinder a happy, healthy lifestyle. Below, you’ll find a list of 10 types of foods that can cause inflammation in your body, along with tips on what to avoid for better health.
Foods That Cause Inflammation
1. Table Sugar and High Fructose Corn Syrup
Sugar, also called sucrose, and high fructose corn syrup are highly associated with causing inflammation in your body, which can ultimately lead to disease. Sugar is made up of 50% glucose and 50% fructose, while high fructose corn syrup is made up of 60% fructose and 40% glucose. Excess fructose levels are linked to numerous health issues such as fatty liver disease, diabetes, insulin resistance, weight gain, obesity, cancer, chronic kidney disease, and heart disease.
Foods to Avoid:
- Candy
- Sodas
- Pastries
- Cake
- Cookies
- Donuts
- Many breakfast cereals
2. Trans Fats
Trans fats are some of the unhealthiest foods you can eat. Unlike naturally occurring fats, trans fats are artificially created, and studies have shown they cause inflammation in your fat tissue, leading to heart disease and arthritis. Trans fats allow pastries and baked goods to stay on shelves longer without spoiling.
Foods to Avoid:
- French fries
- Margarine
- Prepackaged pastries (cakes, muffins, cookies, donuts)
- Foods with “partially hydrogenated oils” on the label
3. Refined Carbohydrates
Refined carbs are nutrient-stripped foods that cause your blood sugar levels to increase more than other foods, leading to inflammation. Refined carbs are stripped of all minerals, vitamins, fiber, and other essential nutrients.
Foods to Avoid:
- Bread
- Pasta
- Chips
- Pizza
- Candy
- Breakfast cereals
- Cookies
- Sodas
- Foods with processed sugar or flour
4. Processed Meats
Processed meats are linked to heart disease, obesity, and cancers like stomach and colon cancer due to their processing and cooking at high temperatures, which cause inflammation.
Foods to Avoid:
- Bacon
- Sausage
- Smoked meat
- Deli meat
- Ham
- Jerky
Tip: Look for meats with no nitrates or nitrites and avoid smoked foods.
5. Monosodium Glutamate (MSG)
MSG is a flavor-enhancing additive that can trigger inflammation and liver issues. It’s commonly found in prepackaged soups, salad dressings, fast food, and deli meats.
Foods to Avoid:
- Prepackaged soups
- Salad dressings
- Fast food
- Deli meats
Tip: When dining out, ask if MSG is added or check labels for added MSG.
6. Gluten
Gluten can cause joint pain and set off an autoimmune response in people with celiac disease, leading to significant discomfort and damage to the small intestines.
Foods to Avoid:
- Wheat
- Barley
- Rye
Tip: Opt for gluten-free products, but ensure they don’t fall into the other inflammatory food categories.
7. Aspartame
Aspartame is an artificial sweetener used in sugar-free foods that can cause an inflammatory response in some people. Many people’s bodies treat aspartame like a foreign substance, triggering their immune system.
Foods to Avoid:
- Diet sodas
- Sugar-free candies
- Sugar-free drinks
Tip: Look for foods without added sweeteners or artificial sugars.
8. Casein
Casein, prevalent in milk and dairy products, can cause gastrointestinal issues and inflammation in many people.
Tip: If you experience bloating and discomfort after consuming dairy, try plant-based alternatives.
9. Vegetable and Seed Oils
While omega-3 and omega-6 fatty acids are essential, too much omega-6 can cause inflammation. Foods high in these oils include vegetable oils, mayonnaise, and store-bought salads.
Tip: Choose healthier options like avocado oil, olive oil, or coconut oil.
10. Alcohol
Excessive alcohol consumption can cause liver stress, making it difficult for your liver to remove toxins from your body, leading to inflammation.
Tip: Limit alcohol intake to reduce inflammation.
Conclusion
By avoiding these inflammation-causing foods and making healthier choices, you can significantly reduce inflammation and improve your overall well-being. For additional support, check out my five-day anti-inflammatory meal plan, optimized with recipes to help you reduce inflammation and enjoy a happier, healthier lifestyle.