Foods that produce inflammation

What is inflammation – It is a process by which the immune system attacks anything in the body that it recognizes as foreign or from outside such as an invading microbe, plant pollen, or chemical. In facts, repeated inflammation due to attack by these invaders protect health.

But when inflammation persists even when you are not threatened by a foreign invader, it becomes your enemy. Diseases like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s have been linked to repeated or chronic inflammation.

How do you combat inflammation – Surely not always by medicines; it is the foods that you eat. According to Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, ‘Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.’

By choosing the right foods it is likely that you may be able to reduce risk of illness. The opposite is true too – if you constantly choose wrong foods, you could hasten the inflammatory process and the onset and severity of the disease.

Foods that cause inflammation – it is important to know these to avoid or limit these foods:

• Refined carbohydrates – anything made of maida (refined flour) such as white bread, cakes, pastries
• French fries, or any and other fried foods
• Red meat (burgers, steaks)
• Processed meat (hot dogs, sausage)
• Margarine shortening, lard
• Soda, sugar-sweetened beverages

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. In several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. ‘Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,’ Dr. Hu says.

Foods that prevent inflammation – Just as it is important to know what foods cause inflammation, know what foods prevent it:

• Green leafy vegetables
• Nuts
• Tomatoes
• Fruits (apple, orange, cherry, strawberry)
• Olive oil
• Fatty fish
• Coffee

Many studies have associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may, as well, protect against inflammation.

‘A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,’ Dr. Hu says.

Eating anti-inflammatory foods is the only option to stay healthy – consider the Mediterranean diet, as it is rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils. Overall, try to have a healthy diet and avoid foods that cause inflammation (see above).

To manage inflammation, now you know that the refrigerator is as important as the medicine cabinet in your house.

A more natural diet has a profound effect not only on physical health but also on emotional health.

Written by: Dr. Ajay Sati.