Foods that cause inflammation can contribute to a variety of health problems, including heart disease, diabetes, digestive disorders, skin problems and certain types of cancer. 

Then there are autoimmune conditions like rheumatoid arthritis, which can be exacerbated as a result of inflammatory foods.

Even if you don't suffer from any chronic health conditions, it is important to avoid inflammatory foods if you want to reduce your risk of dis-ease in the future and maintain your health and vitality.

Inflammation is your body's natural response to chaos and dysfunction that happens within the body at a cellular level when it does not receive the right nourishment.

Here, we reveal 6 common foods known to trigger inflammation that you should avoid and we remind you of the healthier alternatives.

1. Fried Foods

Fried foods that are commonly prepared in vegetable seed oils, such as crispy fries, doughnuts, and battered snacks all contain trans fats which create chaos in the body.

Trans fats are unhealthy fats that raise cholesterol levels and promote inflammation, which in turn, can increase the risk of chronic diseases.

Studies have shown that consuming trans fats elevates inflammation markers in the body, leading to greater risks of heart disease, diabetes, and more.

Healthier Swap: Instead of deep-frying in vegetable seed oils, opt for healthier alternatives such as coconut oil, peanut oil, avocado or olive oil.  Baking or air-frying your favourite snacks is an eve better way to go because less fat is utilised in the cooking process.  

2. Refined Carbohydrates

Refined carbs like white bread, pasta and pastries are processed and stripped of beneficial nutrients like fibre.

These foods are quickly broken down into sugar in the body, leading to spikes in blood sugar that can trigger inflammation. This process can aggravate joint pain and increase the risk of chronic diseases.

Healthier Swap: Choose whole grains like quinoa, farro and brown rice, which are high in fibre and have a lower glycemic index, meaning they don’t cause sharp spikes in blood sugar. You can also try alternatives like zucchini noodles or cauliflower rice for a lower-carb option.

3. Sugary Beverages and Sweets

Foods high in refined sugars and food colourings, like sugary drinks, candies and desserts, are notorious for triggering inflammation in the body.

High sugar consumption can lead to the development of advanced glycation end products (AGEs), which are harmful compounds that can increase inflammation and damage tissues.

Healthier Swap: Reach for fresh seasonal fruit for natural sweetness. If you’re craving something more indulgent, prepare a raw smoothie from berries, bananas and spinach for a nutrient-packed, anti-inflammatory option.

Herbal teas or sparkling water with a splash of lemon can be a refreshing alternative to soda.

4. Processed and Packaged Foods

Many packaged foods contain artificial additives, preservatives, and unhealthy fats that can trigger inflammation. These ultra-processed foods, which include snacks, pre-packaged meals, and even some condiments, can disrupt gut health and promote systemic inflammation.

Healthier Swap: Instead of processed snacks, opt for whole-food snacks like fresh fruit, vegetables or raw nuts. Preparing meals with fresh, whole ingredients not only enhances flavour but also ensures that your body receives nutrient-dense foods without hidden additives.

5. Vegetable Oils

Refined vegetable oils, such as canola, soybean, and sunflower oil, are often high in omega-6 fatty acids.

While omega-6s have certain health benefits, an imbalance of omega-6 to omega-3 fatty acids can promote inflammation. Most people consume too much omega-6, which contributes to chronic low-grade inflammation.

Healthier Swap: Choose oils rich in omega-3s and monounsaturated fats, like olive oil and avocado oil. These healthier fats can help reduce inflammation in the body. Incorporating chia seeds, flaxseeds, and walnuts into your diet is also a great way to increase your omega-3 intake.

6. Artificial Sweeteners

Common in diet sodas and sugar-free products, artificial sweeteners like aspartame, sucralose, and saccharin are linked to disrupting gut microbiome balance, which can contribute to inflammation.

While they may be marketed as healthy alternatives to sugar, research shows they can have detrimental effects on gut health and overall wellness.

Healthier Swap: Opt for natural sweeteners like raw organic honey, maple syrup, raw dates, stevia or monk fruit, which are all much healthier alternatives that will not cause inflammation in the body.

Short List Of Anti-Inflammatory Foods to Include in Your Diet

Here is a short-list of nutrient-rich that provide the necessary vitamins, minerals and antioxidants to combat inflammation and promote optimal health.

• Fruits: Berries, apples, oranges, and pomegranates are high in antioxidants, which help fight inflammation.
• Vegetables: Leafy greens like kale, spinach, and broccoli, as well as root vegetables like sweet potatoes, are packed with vitamins that support immune health.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and fiber that help reduce inflammation.
• Legumes: Beans, lentils, and chickpeas are great plant-based protein sources and provide anti-inflammatory benefits.
• Healthy Fats: Avocados, coconut oil, and olive oil are loaded with anti-inflammatory fats that support heart health.
• Spices: Turmeric and ginger are both well-known for their powerful anti-inflammatory properties. Add them to soups, smoothies, and teas for a flavourful boost.

The Main Take Away

Inflammation is a root cause of many mild and chronic health conditions.

However, with the right approach to your diet and by prioritising whole food over processed foods, refined sugars and harmful oils, you can support a healthier, more balanced inflammatory response in your body.

It's important to realise that adopting an anti-inflammatory diet is not about restriction or deprivation, its about nourishing your body with the foods that support long-term health and vitality.

When you focus on whole natural food as the basis of your diet, you'll create a lifestyle that minimises inflammation and promotes overall wellness for a lifetime and minimise your risk of disease.

Tolman Self Care.