Top 5 Foods that Cause Chronic Inflammation
One of the more common issues that I see in a lot of clients when they first come to me is chronic inflammation. Inflammation is your body’s natural response against harmful things such as toxins, injuries, and infections. Short-term inflammation is a helpful response to things such as a cut or a cold, but if your body is in a continuous state of inflammation (lasting several months to years) it is considered chronic inflammation and can be detrimental to your health.
Some common signs that you might have chronic inflammation include fatigue, body pain, depression or anxiety, gastrointestinal problems (such as diarrhea, constipation or abdominal pain), and weight gain.
Chronic inflammation has been linked to diseases such as dementia, stroke, heart disease, and even cancer. But the worst part? Most people don’t even realize they are dealing with chronic inflammation, and an even larger population don’t know how to manage it.
While there are many factors that contribute to chronic inflammation, by cutting out or reducing these top 5 most common inflammatory foods, you can significantly reduce or eliminate the symptoms of chronic inflammation!
(Disclaimer: I am not a medical professional. As always, please consult your physician before making any changes to your diet or lifestyle.)
#1 - Gluten
The number of Americans adopting a gluten free (GF) diet has risen exponentially in the past few years. According to a report from Grand View Research, the gluten free market is expected to rise at a rate of 9.8% by 2030, increasing from $6.7B in 2022 to $13.7B.
But although only 1% of Americans are diagnosed with Celiac disease, the number of people with a self-diagnosed gluten sensitivity is growing. Why?
As it turns out, gluten is one of the most common inflammatory triggers for some people. Many people are turning to gluten free diets because it is pro-inflammatory and may activate the immune system.
If you suspect you might be sensitive to gluten, you can adopt a temporary gluten free diet for a month and monitor how your body reacts. The results may surprise you!
#2 - Dairy
Humans are the only mammals who drink the milk of another animal. And yet, 70% of the population are unable to break down one of the main sugars of milk: lactose. This inability for the body to break down lactose can result in unpleasant symptoms such as diarrhea, bloating, gas, abdominal pain, and nausea.
If you are struggling with chronic inflammation, it might be a good idea to try and eliminate dairy from your diet for at least 6 weeks to see if your inflammatory response improves.
#3 - Sugar
There are many different types of sugar, from natural sugar, refined sugar, and artificial sweeteners. While natural sugar (sugar naturally occurring in whole foods such as fruits and grains) is fine in moderation, eating refined sugar and artificial sweeteners such as aspartame and sucralose can wreak havoc on your gut health.
Not only is sugar extremely addictive, but it’s also one of the most prevalent additives to unsuspecting foods such as low-fat yogurt, condiments, and even foods marketed as healthy such as protein bars.
#4 - Seed Oils
One quiet factor of inflammation is seed oils. Seed oils are any refined oil that comes from a seed of a plant and not the fruit. Examples of seed oils are canola oil, corn oil, sunflower oil, and grapeseed oil. Regularly consuming seed oils not only promote inflammation, but also according to Dr. Cate Shanahan are possibly even directly related to the increase in type 2 diabetes.
By sticking with olive oil, coconut oil or avocado oil, you can avoid this inflammatory trigger in your diet.
#5 - Alcohol
Last but not least, I want to talk about alcohol. I hesitated to include this since technically it’s not a food, but it is SO important to your inflammatory health that I couldn’t leave it out.
The more research is conducted on alcohol and its effects on health, the more the truth is beginning to shine: there is no “healthy” amount of alcohol. Even a little bit of alcohol can be harmful not only in the long-term, but also short term as well as it contributes to systemic inflammation.
While having a glass of wine for a special occasion isn’t the end of the world, it’s important to consider the effects that even moderate amounts of alcohol can have on your health.
If you’re struggling with the symptoms of chronic inflammation, try eliminating these 5 common inflammatory triggers from your diet, one at a time. It’s important to remember that everybody’s body is different, and although these are some of the more common triggers I’ve seen and studied, it is by no means an exhaustive list or even accurate for you. As always, consult your physician if you suspect you have chronic inflammation.
If you would like to learn more about how to heal your body through nutrition, talk to one of our coaches today! We would be happy to learn about your specific situation and walk you through some first steps toward your permanent transformation.
Need some more direction on how to heal your body with nutrition? Download our free Gut Health Guide PDF!
Our Gut Health Guide PDF is a great resource if you want:
An easy list of common inflammation triggers
More information on gut health
Quick foods to boost your gut health
Best of all? It’s free and easy to download!
