Diet plays a big role in inflammation, and many foods may cause inflammatory responses.
There are variety of foods which trigger inflammation of the body, and should be stayed away from if possible. Some of the biggest culprits include:
A Diet High in Omega 6 – A diet high in Omega 6 has been shown to be inflammatory. Foods high in Omega 6 include vegetable oils such as sunflower, corn and soybean oil. Fast foods are often cooked in vegetable oils, so be sure to eliminate these hidden sources from your diet.
Eating Trans Fats – Eating a diet of high trans fat has been shown to increase inflammation of the endothelial cells that line the arteries. Trans fats are created when vegetable oils are chemically altered so that they remain solid at room temperature.
High Fructose Corn Syrup and Refined Sugars – Digesting too many foods high with fructose corn syrup has been shown to increase the permeability of the intestinal walls. When healthy, the cut wall has a mucus layer that prevents bacteria and toxins from leaking into the blood stream.
Mice fed a diet high in high fructose corn syrup had considerably more endotoxins in their bloodstreams due to intestinal permeability. It has been found that endotoxins prompt immune cells called macrophages to increase cell signalling proteins involved in inflammation.
As a double whammy, the cell signally proteins also convert fructose into fatty deposits in the liver, and if consistent enough can cause fatty liver disease which is inflammatory and causes liver damage.
Processed Meats – Meats cooked at high temperature, and processed meats contain more Advance Glycation End Products (AGE). These have been shown to be inflammatory to the body. Click HERE for the studies on processed meats and inflammation.
Alcohol – Recent studies have shown that chronic alcoholic consumption can lead to intestinal inflammation (Alcohol Research: 2017;38(2):163-171). Alcohol contributes to dysbiosis, or an imbalance of good bacteria in the gut and harmful bacteria.
Endotoxins are produced as a result. These endotoxins are highly inflammatory. To make matters worse, alcohol increases the permeability of the gut, allowing bacteria and endotoxins to pass into the bloodstream and organs.
Refined Carbohydrates – Devoid of fibre through processing, refined carbohydrates feed the growth of harmful bacteria in the gut which promotes obesity and inflammation (Diabetes Metab Syndr Obes. 2012;5:175-89).
Foods high in fibre, such as fruits and vegetables have the opposite effect. Refined carbohydrates are found in so many processed foods such as bread, pasta, cookies, cakes, candy and soda.
