Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
