What to Avoid If You're Fighting Inflammation—and What to Eat Instead + MEAL PLAN & GROCERY LIST



Making the right food choices can help control and prevent chronic inflammation—here’s what you need to know.


Occasional inflammation, like a swollen sprained ankle or painful cut, is healthy. It's a sign that the body's immune system is healing injuries and fighting off bacteria. While a little bothersome, the inflammation is acute and goes away in a few days. But there's another type of inflammation that's not so healthy: chronic inflammation. It's triggered by the immune system responding to irritants or foreign compounds, often in food or the environment.


With no overt symptoms, chronic inflammation is a little harder to understand or even recognize. However, research has linked it with obesity, metabolic syndrome, heart disease, type 2 diabetes, cancer, Alzheimer's disease, and autoimmune diseases like rheumatoid arthritis.

Foods that Cause Inflammation

These foods and habits can all cause inflammation in the body. Try to limit or eliminate them as much as possible.


  • Excessive alcohol

  • Regularly eating more calories than your body needs

  • Trans and saturated fats

  • Fried foods

  • Refined carbs like white bread, white rice, etc.

  • Added sugars

  • Artificial sweeteners

  • High-fat meats and processed meats


Does Dairy Cause Inflammation?

Contrary to popular belief, dairy products like yogurt actually have an anti-inflammatory effect in most people. Yogurt reduces inflammation by supporting gut health. But saturated fat can promote inflammation, so choose lower-fat versions.


However, if you have a dairy allergy or sensitivity, continue to avoid dairy, as it will trigger an inflammatory response.


Do Nightshades Cause Inflammation?

Nightshade vegetables, such as tomatoes, eggplant, peppers, and potatoes, are often blamed for arthritis inflammation due to their compound solanine. However, there's no conclusive research that they trigger inflammation. Nightshades are packed full of anti-inflammatory nutrients, such as lycopene and beta-carotene, so don't avoid them.


However, if eating a specific one triggers pain or inflammation symptoms, it likely isn't the entire nightshade family, but rather a sensitivity to one that can be eliminated.


Relieve inflammation with our

7 DAY ANTI-INFLAMMATORY MEAL PLAN



SHARE GOOD HEALTH!

Know someone who could benefit from this article? Share it with them:


SHARE ON FACEBOOK




SHARE ON INSTAGRAM



PIN ARTICLE








BLOG PROGRAMS RECIPES SHOP CONTACT


We’re health coaches, but we’re not your doctor. The information shared through our website, emails, products and services is for informational and educational purposes only. It may not be the best fit for you and your personal situation. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment.


© 2020 Diet Center of Grand Island Inc.

19 views

© 2020 by Diet Center