Inflammation is a silent killer. It causes chronic diseases such as heart disease, diabetes, cancer, and many others. An elimination diet for inflammation also called an anti-inflammatory diet is the answer.
In order to eliminate inflammation from our bodies, we must first identify its root cause. This means eliminating some of the foods that feed inflammation.
The most common food culprits include refined grains like white bread, pasta, rice, and crackers; sugary drinks like sodas and fruit juices; processed meats like hot dogs, bacon, sausage, and ham; fried foods like french fries, doughnuts, and donuts; and trans fats found in many packaged baked goods and fast foods.
In this article, we look at the list of foods to avoid that contribute to inflammation.
Table of Contents
Processed Foods
Processed foods contain high amounts of sodium, saturated fats, trans fats, and refined carbohydrates. These ingredients increase blood pressure and lead to inflammation.
In contrast, whole foods like fruits, vegetables, beans, nuts, seeds, fish, poultry, eggs, dairy products, and olive oil provide essential nutrients and antioxidants that fight inflammation and promote health. They help reduce risk factors for heart disease, diabetes, obesity, and some cancers.
Fried Foods
Fried food contains hydrogenated or partially hydrogenated oils. Hydrogenated oils block the absorption of vitamins and minerals. Deep frying food creates toxins that increase inflammation.
The best way to reduce your risk of inflammation is by eating a healthy diet rich in fruits, vegetables, whole grains, legumes, fish, nuts, seeds, olive oil, and plant sterols.
Nightshades
Nightshade vegetables contain alkaloids that poison the liver and kidneys, resulting in inflammation. Examples include tomatoes, eggplant, peppers, potatoes, and tomatillos.
Nightshade vegetables contain chemicals called alkaloids that can trigger allergic reactions in certain individuals. These foods include tomatoes, potatoes, eggplants, peppers, and tomatillos. Nightshades are typically avoided during elimination diets due to their potential health risks.
But while nightshades are nutritious, they can also cause inflammation in certain people. When you eat nightshades, you may experience symptoms like hives, rashes, itching, swelling, and breathing problems. Some people who eat nightshades develop severe allergies that require medical attention.
Sodium
High salt intake increases blood pressure and causes fluid retention. Fluid retention makes the skin look bloated and puffy. Salt also depletes the body of essential minerals such as potassium, magnesium, and calcium.
Sodium is found in table salt, processed foods, canned goods, and other packaged products. While sodium does add flavor to food, it can also contribute to heart disease, stroke, osteoporosis, inflammation and kidney stones.
Dairy Products
Dairy products contain hormones and antibiotics that increase inflammation. Milk has been linked to acne, eczema, and allergies. Cheese contains lactic acid bacteria, which irritates the digestive tract. Yogurt contains live cultures that feed on lactose, causing gas and bloating.
Dairy products also contain casein, a protein that causes inflammation. Casein is found in milk, cheese, ice cream, yogurt, butter, and other dairy products. While casein is necessary for human growth and development, excessive amounts can lead to inflammation.
Grains
Grains are generally considered healthy foods, but they can sometimes trigger inflammation in certain individuals. Inflammation is caused by immune system cells called macrophages, which release chemicals into the body that cause pain and swelling.
Inflammation can happen after eating grains, especially whole grain bread, pasta, rice, and cereal. These types of food contain gluten, which triggers the immune response. Gluten is found in wheat, barley, rye, oats, spelt, kamut, triticale, durum, semolina, farina, graham flour, and malt.
Try Gluten-free grains like quinoa, buckwheat, millet, amaranth, teff, sorghum, and wild rice have less inflammatory properties.
Legumes
Legumes (beans) contain phytic acid, which blocks nutrients from being absorbed by the body. Phytic acid reduces metabolism and increases inflammation.
Artificial Sweeteners
Artificial sweeteners are chemicals that disrupt the normal function of cells. They cause cellular toxicity and damage DNA, proteins, and enzymes. As a result, artificial sweeteners create an acidic environment which increases inflammation.
An artificial sweetener called saccharin increases the levels of TNF-alpha, a proinflammatory cytokine associated with chronic diseases including cancer, heart disease, diabetes, arthritis, and obesity.
Alcohol
Alcohol contains acetaldehyde, a chemical compound that increases inflammation. Consuming alcohol also lowers levels of vitamin B6, magnesium, folate, zinc, iron, calcium, and potassium.
Acetaldehyde is also found naturally in foods like fruits and vegetables, but alcohol contains much more of it.
While drinking alcohol does provide certain health benefits, it also increases the risk of heart disease and cancer. So while moderation is key, avoiding alcoholic drinks altogether is always a smart choice.
Refined Carbohydrates
Refined carbs include white bread, pasta, rice, potatoes, and sugary cereals. They are very low in fiber and protein. The body converts these carbs into glucose, which raises blood sugar levels. High blood sugar levels can cause insulin resistance which may trigger inflammation.
Trans Fatty Acids
Trans fatty acids are found in processed meats, fried food, margarine, and vegetable oils. They raise cholesterol levels and increase the risk of heart disease.
Sulfites
Food additives containing sulfites can cause asthma attacks and other respiratory problems. Sulfites also trigger allergic reactions in some people.
While sulfite levels are generally low in processed foods, they can build up over time. Some people who eat a lot of sulfur dioxide-containing foods develop sensitivity to them. Symptoms include watery eyes, runny nose, coughing, wheezing, shortness of breath, chest tightness, nausea, vomiting, diarrhea, abdominal pain, headache, fatigue, muscle aches, joint pains, skin rashes, and hives.
Tobacco
Tobacco products contain nicotine, which is highly addictive. Nicotine affects the brain and nervous system, causing addiction. Tobacco smoke contains over 60 chemicals, including carbon monoxide, tar, ammonia, arsenic, cadmium, lead, formaldehyde, acetone, acrolein, benzene, benzo(a)pyrene, ethylene oxide, and nitrogen oxides. These substances are toxic and can lead to inflammation. In worst cases these substances in tobacco lead to damaged cells and DNA, leading to cancer.
Processed Meats
Processed meats like bacon, sausage, hot dogs, ham, salami, pepperoni, etc., contain nitrates and nitrites, which are used as preservatives. These chemicals can lead to inflammation, heart disease, cancer, and other health problems.
These compounds also react with stomach acids to produce carcinogenic N-nitroso compounds.
MSG
Monosodium glutamate (MSG), commonly used in Chinese restaurants, is another common food additive that causes inflammation.
MSG is a flavor enhancer used in food manufacturing. While MSG is generally safe, some individuals experience adverse reactions after consuming foods containing MSG. These reactions can range from mild headaches to severe symptoms including nausea, dizziness, tinnitus, and other neurological problems.
Coffee
Coffee contains caffeine, which stimulates the nervous system and increases adrenaline production. Caffeine also dehydrates the body and constricts blood vessels. This results in increased blood flow to the brain, which may lead to anxiety.
While coffee does contain antioxidants, it also contains compounds called chlorogenic acids that can interfere with insulin metabolism. These compounds can contribute to inflammation, weight gain and obesity, especially if consumed regularly.
In conclusion, inflammation is a natural reaction of our bodies. However, left unchecked, it can lead to serious problems like heart disease, cancer, diabetes, arthritis, and obesity. Fortunately, we can control the amount of inflammation in our bodies through diet. By following an elimination diet for inflammation, we can reduce our risk of developing these diseases.
The easiest way to remove inflammatory foods from your diet is to eliminate processed food altogether. This includes anything made with refined sugar, white flour, hydrogenated oils, and artificial ingredients. In fact, eliminating these foods completely can help you lose weight faster than any other diet plan.
While it’s true that cutting out certain types of food won’t magically solve all of your health issues, it does provide a solid foundation upon which to build a healthier lifestyle. So next time you’re tempted to reach for a bag of chips, instead grab a piece of fruit. It’s a small change, but it can add up over time.