10 foods than cause inflammation & 10 foods to fight inflammation

Most people tend to think of inflammation in terms of external signs: swelling, bruising, redness, heat, and so on, like when you stub your toe, that immediate pain you feel is the body working in action to help fix whatever just happened. It is a normal and effective response that facilitates healing. However, you may be surprised to learn that some foods can cause inflammation.

Unfortunately, chronic inflammation, can be triggered by certain foods that promote inflammation, as well as stress, lack of exercise, smoking, pollution, and lack of sleep. Inflammation can manifest in conditions such as arthritis, fibromyalgia, coeliac disease, and irritable bowel disease, and it can also play a role in asthma and diabetes.

In addition to lifestyle factors and dietary choices, the health of our gut microbiome plays a crucial role in modulating inflammation. The gut microbiome refers to the diverse community of microorganisms residing in our gastrointestinal tract, including bacteria, viruses, fungi, and other microbes. Research has increasingly shown that the composition and balance of these microbial communities can influence our immune system function, metabolism, and inflammatory responses.

Imbalances in the gut microbiome, known as dysbiosis, have been linked to various inflammatory conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and autoimmune disorders. Dysbiosis can result from factors such as poor dietary habits, antibiotic use, stress, and environmental toxins.

On occasions, weight gain can also be attributable to inflammation, as the presence of inflammatory foods in the body makes our weight control hormone (leptin) less effective, leading to weight gain. Thus, these two factors often go hand in hand. Alternatively read my article regarding foods to avoid for weight gain.

Entering menopause can also bring with it several challenges where women may grapple with inflammatory conditions. Joint discomfort, heightened sensitivity, and energy fluctuations are common experiences. Look out for specific foods that can aggravate menopause symptoms and foods that may help to ease the symptoms in Our Menopause Cookery Class where recipes are crafted to specifically cater to these needs.

But what is Inflammation and how do we avoid it?

Inflammation occurs naturally in your body as the first line of defence against toxins, infections and injuries. The body naturally becomes inflamed in order to heal ‘wounds’. In the case of swelling and bruises etc. The repair process is quite speedy, however factors such as stress or harmful diet cause the inflammatory to hang around for considerably longer. If the problem isn’t resolved quickly or the body is in an inflammatory state for too long, it can cause lasting damage to your heart, brain and other organs.

For example, when inflammatory cells live in the blood vessels for too long, they increase the build-up of dangerous plaque. The body sees this plaque as foreign and sends more of its first responders. As the plaque continues to build, the arteries can thicken, making a heart attack or stroke much more likely. It can also trigger a number of other increasing common chronic diseases such as obesity, arthritis, cancer, diabetes, Alzheimer’s disease and even depression.

Here are the top ten worst offending foods that can trigger or cause inflammation:

1. Refined Sugar

No surprises that sugar is at the top of the list. Sugar found in fizzy drinks, pastries and cakes, sweets, and snack bars, all increase levels of glucose in our body, which our bodies cannot process quickly enough. This increases levels of pro-inflammatory cytokines in the body, increasing levels of inflammation in the body. Sugar also suppresses the immune system and makes it more susceptible to diseases and infection.

2. Vegetable Oil

Vegetables oils from corn, canola, soybean and safflower and all the products that contain them (even vegan “butter” spreads), are high in omega-6 fats (the bad ones, not the good ones like those found in evening primrose oil), which reduces the balance of omega-3 and omega-6 fats. When the body gets out of balance in these fats, inflammation is a result.

3. Dairy Products

All dairy products are higher in saturated fats, which are naturally inflammation-causing in some people. It is also a common allergen as our bodies have trouble digesting lactose and casein proteins. For many people dairy is seen as a foreign invader in the body, in which the bodily response is an inflammatory “attack”.  I am not suggesting that we should all give up eating dairy products such as yoghurt, cheese, milk etc… just that for some people it can have a harmful effect in the body.. For a comprehensive guide on eating well to live well, check out our ‘Nutritious & Delicious Cookery Class’. Click here to explore more!”

4. Wheat, Rye, and Barley

These wheat-containing grains all contain a common allergen – gluten. The body responds with an inflammatory immune response when confronted by allergens, and so the resulting effects can be body pain, mucus production (runny nose, coughing up mucus), and tiredness. Again, I would err on the side of caution if you are suffering from inflammation or have symptoms of inflammation. You could consider eliminating wheat from you diet for a period of 4 weeks as a starter and see how you feel.

5. Fried Foods

Fried foods are another trigger for inflammation. They contain high levels of inflammatory advanced glycation end products (AGEs), which are formed when anything is cooked to high temperatures, smoked, dried, fried, pasteurised or grilled.

6. Refined Flour

Refined flour, in other words, anything that is white and not whole-wheat, has been stripped of slow-digesting fibres and nutrients, which means your body breaks down these items very quickly. This will spike insulin levels, resulting in a pro-inflammatory body response.

7. Red Meat

When we consume red meat, a chemical called Neu5gc is produced. This chemical spurs cancer progression and produces an inflammatory response in the body.

8. Processed Corn

Corn is in many products. You really need to be careful to avoid this one. There are a variety of corn derivatives like high-fructose corn syrup, corn flour, and corn oil. Eating corn in these refined forms spikes blood sugar and as we have seen above, spiked blood sugar leads to an increased insulin response, which creates a major inflammatory response. Join us and discover the joys of balanced and nutritious cooking! ! (To enroll, click here)”

9. Artificial Chemicals and Additives

Anything artificially created, like chemicals and additives in foods, are not recognised by the body. They are foreign, and so naturally, the body needs to defend itself from these synthetic compounds, which means an inflammatory immune system response.

10. Trans Fats

Trans fats, aside from causing cancer, also create low-density lipoproteins, which feed inflammation. They are found in hydrogenated oils and many processed foods.

Foods That Fight Inflammation (Not all of them can cause inflammation)

If you discover that some of the 10 food above cause inflammation in your body, the good news is that you can fight this by incorporating the 10 foods below. Remember that inflammation is also caused by stress, lack of sleep, pollution, smoking, and lack of exercise (as mentioned below), so it isn’t just diet you need to focus on. Practice stress-reduction techniques, go to sleep earlier, give up smoking (if you do), and start walking if you’re not active, even 30 minutes a day will make a huge difference.

1. Turmeric

One of the best anti-inflammatory foods out there. It’s active ingredient, curcumin, inhibits the activity of COX-2 and 5-LOX, two enzymes involved in the inflammatory response. Curcumin also blocks inflammatory pathways and prevents inflammatory proteins from triggering pain and swelling. Add a turmeric latte to your daily routine using almond milk, you can buy turmeric latte blend from here>

2. Blueberries

High in antioxidants, which prevent oxidative stress and inflammation. Promote the production of anti-inflammatory cytokines in the body, which leaves us with lower levels of inflammation in the body.

3. Dark Leafy Greens

Kale, collards, spinach, romaine, you name it! All amazing inflammation fighters, rich in antioxidants and anti-inflammatory molecules.

4. Avocado

Avocados contain polyhydroxylated fatty alcohols (PFAs) and phytosterols, which provide our bodies with anti-inflammatory benefits.

5. Watermelon

Watermelon is incredibly alkalizing, watermelon helps buffer the acid intake from a high-acid diet (namely, a high-inflammatory diet).

6. Hemp Seeds

Hemp seeds contain an ideal ratio of omega’s 3 and 6. Omega-6 fats contain GLA, which works in the body as an anti-inflammatory, decreasing inflammation and helping people suffering from inflammatory-related diseases.

7. Mushrooms

Mushrooms like shiitake mushrooms contain high-molecular-weight polysaccharides (HMWP), which improve immune function and help battle inflammation.

8. Ginger

Similar to turmeric, ginger is an anti-inflammatory healing root that boosts the immune system and breaks down the accumulation of toxins in the body.

9. Beetroot

High in antioxidants, beets help fight to repair cell damage caused by inflammation. They are also high in inflammation-fighting potassium and magnesium.

10. Pineapple

Pineapples contain the inflammation-fighting enzyme called bromelain. It helps regulate the immune response that often creates unwanted inflammation in the body.

In conclusion, understanding the impact of foods that can cause inflammation on our health and making informed choices about our diet and lifestyle is crucial. By identifying and avoiding the top inflammatory foods such as refined sugar, vegetable oil, and processed corn, and incorporating anti-inflammatory foods like turmeric, blueberries, dark leafy greens, and avocado, we can actively combat inflammation and promote overall well-being. Additionally, addressing lifestyle factors such as stress, sleep, exercise, and environmental pollutants further enhances our ability to manage inflammation effectively. By adopting an anti-inflammatory approach, we empower ourselves to take control of our health and pave the way for a healthier, more vibrant future.

Kumud Gandhi

Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace.  In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing.  Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.