Top 7 inflammatory foods

There are many reasons to avoid the following foods, not least of which is their ability to cause an inflammatory response in all of us.  Eating these foods may increase inflammation in the body and at the same time increase your risk of chronic disease. Heart disease and cancer, the deadly manifestations of chronic inflammation, are the leading causes of death in developed countries.

1.       Sugar - Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. All high glycemic index carbohydrates cause excess production of insulin which incites the inflammatory process by producing arachidonic acid. While some arachidonic acid is essential for health, too much can cause inflammation. High GI foods are quickly digested carbohydrates with high concentrations of sugar, high fructose corn syrup, refined baked goods and snacks, and soft drinks.

Substitute with natural sweeteners like stevia, honey, or blackstrap molasses to flavor beverages and foods in moderation.

2.       Cooking oils especially at high temperatures - Common vegetable cooking oils have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratio promotes inflammation and breeds inflammatory diseases like heart disease and cancer. Avoiding foods cooked at high temperatures also helps prevent the formation of numerous gene mutating toxins that are known to be carcinogens.

Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or avocado oil with a more balanced omega-6 to omega-3 fatty acids ratio.  Coconut oil also makes an excellent cooking oil.

3.       Dairy - Milk is a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.

Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

4.       Feedlot-raised meats - Commercially produced meats are feed with grains like soy beans and corn - and in some cases, their scraps of their own flesh - a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with higher saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating. Unless otherwise stated, most, if not all, beef, pork and poultry you find in supermarkets and restaurants come from feedlot farms.

Substitute organic, free-range animals that are fed a natural diet such as grasses instead of grains, hormones, and meat contain more omega-3 fats. Having more room to roam freely, they are also leaner and contain less fat.

5.       Grains – Refined grains are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and endosperm intact. Highly processed, refined grains act like sugar in the body.  And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.

6.       Alcohol - Regular high consumption of alcohol may cause irritation and inflammation of the esophagus, larynx and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.

7.       Food additives - Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.

Use anti-inflammatory herbs and spices in your cooking to add flavour to dishes. Another reason to cook your own meals and avoid buying prepared food.

To shift the balance in your favour, avoid or cut down on foods which are known to promote inflammation, and incorporate more natural anti-inflammatory foods in your diet. Consuming foods with certain nutrients like omega-3 fatty acids, antioxidants and phytonutrients can produce more anti-inflammatory prostaglandins that reduce inflammation and improve health.