Chronic inflammation has become such a common issue among many. Inflammation is actually a body's response to repair itself. However, when this becomes an ongoing issue, it can cause some damage to the tissues, joints, and organs. I see a number of issues arise from chronic inflammation such as cardiovascular disease, diabetes, kidney issues, autoimmune disorders, Alzheimer's, cancer...the list goes on.
Diet and nutrition play such a crucial role in our health that research has proven digestion and gut health are the cornerstone of where our health is really determined. This is the area where vital nutrients are absorbed, directed to their designated area, and utilized. There is a known gut-brain communication, meaning depending on what we are feeding our gut, tends to determine how well the brain will function. So if we aren't giving the right nutrients needed, the brain won't be able to fully communicate with the rest of the body at its best ability. Instead, systems begin to misfire and send out signals that are out of balance causing the entire body to get a little wonky.
Poor diet choices and poor gut health is the perfect grounds for chronic inflammation. Once this starts, we can feel low energy, less focus, sleep disturbances, low blood sugar, increased eating or no eating period, pain, swollen joints, stiffness, sluggish digestion, anxiety, depression, irritability, and fatigue, among other issues that begin to develop over time with chronic inflammation.
In treating chronic inflammation, we have to go to the source directly which can be the food we consume. There are a few common foods that are known to be highly inflammatory and should be limited or eliminated to reduce the amount of irritation it may be causing. Reducing these and other inflammatory triggers helps the body to recover by giving the gut a chance to heal.
Dairy
This is a common one I immediately have my patients cut out. Many individuals don't tolerate lactose. The casein, whey, and saturated fat contained in dairy and dairy products cause an inflammatory reaction that can slow or disrupt digestion, create gas, bloating, acne, joint pain and/or swelling.
Gluten
This is another inflammatory food item I tend to have patients reduce or eliminate all together for some time. Celiac disease is increasing with more than 200,000 cases each year in the United States. This is due to an immune reaction that cause inflammation in the small intestine. However, there are several others who are gluten intolerant and may not present with the same symptoms as those who have Celiac disease. Some symptoms such as nausea, fatigue, eczema, itching, and smelling stool.
Processed Sugar
Sugar awareness has been on the rise for years. Processed sugar causes inflammation and a spike in blood sugar which affects insulin production. This can create insulin resistance over time which can cause inflammation in the gut, throughout the body, and the brain leading diabetes, Alzheimer's disease, and cardiovascular issues
Processed Meat
These meats (salami, pepperoni, bacon, deli meats, sausage) can cause inflammation due to the way they are chemically processed and preserved. The chemicals used during the processing releases chemicals, which can cause advanced glycation end products (AGEs). These are compounds that occur due to age and when food is cooked are higher temperatures. AGEs are a waste product that can be potentially harmful and add to chronic inflammation.
There are a few studies and reports that have said drinking a glass of wine or having a drink a day is actually better for our health. However, an overconsumption of alcohol can cause an overgrowth of bacteria, increase risk of insulin resistance, can cause impairment in the gut and liver leading to an increase of toxins within the body. All which sends repetitive signals to the immune system that there are invaders and the body needs to be on the defense causing chronic inflammation.
Artificial Sweeteners
Artificial ingredients are so common in different food products. We often see advertisements on labels that say "reduced sugar" or "sugar-free". However, the body is not able to digest or breakdown artificial foods, including artificial sweeteners. When artificial sweeteners enter our system, they are seen as foreign invaders. This sets up inflammation throughout the entire body.
Fried Food
The ultimate "no-no" when it comes to inflammatory trigger foods. Fried anything you consume is a huge contributor to the inflammatory response. This is due to the oil the food is fried in that contain chemicals that are highly process and typically contain additives. Another contributor with these oils are the omega-6 fats that need omega-3 fats to counter act the inflammatory response from the omega-6. Most fried food are carbohydrates that just adds to the inflammation.
Most people are experiencing inflammation to some degree. However, by reducing or eliminating one or all of these food items can reduce inflammation significantly. The gut will recognize the difference and will begin to heal itself within 24 hours. That is how soon the body recognizes the difference! Now this doesn't mean the bloating, the joint pain, headaches or health conditions will suddenly change overnight. No, unfortunately, it takes more time, patience, planning, and discipline on your part to really make a curve with inflammation. But I will say your body, immune system, and overall wellbeing will thank you for the change.
The Inflammatory Culprits: Foods to Watch Out For
Inflammation, while a natural and necessary bodily response to injury or infection, can become a chronic issue when it persists. This low-grade, ongoing inflammation is linked to a host of health problems, from arthritis and heart disease to autoimmune disorders and even depression. And while many factors contribute to chronic inflammation, diet plays a significant role. Let's explore some common culprits that can fuel the flames of inflammation.
1. Sugary Drinks and Refined Carbohydrates:
- The Sweet Trap: Sugary drinks like sodas, juices, and sweetened beverages cause rapid spikes in blood sugar, triggering the release of inflammatory markers.
- Refined Carbs: White bread, pastries, and processed snacks lack fiber and nutrients, leading to similar blood sugar spikes and promoting inflammation.
2. Processed Foods:
- A Chemical Cocktail: Processed foods are often loaded with unhealthy fats, artificial additives, and preservatives, all of which can contribute to inflammation.
- Trans Fats: These unhealthy fats, found in fried foods and processed snacks, are particularly notorious for their inflammatory effects.
3. Red and Processed Meats:
- High in Saturated Fat: Red meat, especially when processed (bacon, sausage, deli meats), is high in saturated fat, which can trigger inflammation.
- Advanced Glycation End Products (AGEs): Cooking meat at high temperatures can create AGEs, which are inflammatory compounds.
4. Excessive Alcohol:
- Liver Stress: Excessive alcohol consumption puts a strain on the liver, leading to inflammation throughout the body.
- Gut Disruption: Alcohol can also disrupt the gut microbiome, contributing to inflammation.
5. Vegetable Oils High in Omega-6 Fatty Acids:
- Imbalanced Fatty Acids: While omega-6 fatty acids are essential, an excessive intake, especially from refined vegetable oils like corn, soybean, and sunflower oil, can promote inflammation.
- Omega-3 Balance: It's crucial to maintain a healthy balance between omega-6 and omega-3 fatty acids.
6. Artificial Sweeteners:
- Gut Microbiome Disruption: Some studies suggest that artificial sweeteners can negatively impact the gut microbiome, potentially leading to inflammation.
- Immune Response: Some research is pointing to an immune response to artificial sweeteners in some individuals.
7. Gluten (for some people):
- Celiac Disease and Gluten Sensitivity: For individuals with celiac disease or non-celiac gluten sensitivity, gluten can trigger a strong inflammatory response.
- Gut Inflammation: Even in those without diagnosed sensitivities, gluten can contribute to gut inflammation in some cases.
8. Dairy (for some people):
- Lactose Intolerance: Lactose intolerance can cause digestive distress and inflammation.
- Casein Protein: Some people may have an immune response to casein, a protein found in dairy.
Taking Control of Inflammation:
While completely eliminating all potentially inflammatory foods might be unrealistic, making mindful choices can significantly impact your health.
- Focus on Whole Foods: Prioritize a diet rich in fruits, vegetables, whole grains, and lean protein.
- Increase Omega-3 Intake: Consume fatty fish, flaxseeds, and chia seeds to boost your omega-3 levels.
- Limit Processed Foods: Reduce your intake of processed foods, sugary drinks, and refined carbohydrates.
- Cook at Home: Preparing your own meals allows you to control the ingredients and avoid unhealthy additives.
- Listen to Your Body: Pay attention to how different foods make you feel, and identify any potential triggers.
By making informed dietary choices, you can reduce inflammation and promote overall well-being.