6 Foods That Promote Inflammation
What is chronic inflammation?
Inflammation is a natural response in the body, it’s part of the body’s defense mechanism. The process starts with the immune system, it recognizes and removes damaging substances. Acute inflammation can include pain and swelling (examples are a headache, hives, bronchitis, the common cold). Chronic inflammation is slow, long-term inflammation that can last several months to years. This happens when the body has not been able to successfully remove the irritant causing inflammation. Chronic inflammation can be caused by autoimmune disorders, a defect in cells, and inflammatory inducers causing oxidative stress (increased free radicals, uric acid, oxidized lipoproteins, homocysteine, and more).
According to the World Health Organization (WHO), chronic inflammatory diseases are the most significant cause of death in the world. Chronic inflammation-related diseases include:
- Diabetes
- Cardiovascular disease
- Arthritis and joint disease
- Allergens like asthma and hay fever
- Chronic Obstructive Pulmonary Disease
How do you know if you suffer from chronic inflmmation?
Common symptoms of chronic inflammation include
- Body pain, arthralgia, myalgia
- Chronic fatigue and insomnia
- Depression, anxiety and mood disorders
- Gastrointestinal complications like constipation, diarrhea, and acid reflux
- Weight gain or weight loss
- Frequent infections
Blood Tests
Talk with your doctor about getting blood tests done to determine if you have markers in your body for chronic inflammation. Blood tests names:
- High-Sensitivity C-reative protein (hsCRP)
- Fibrinogen
Keep in mind that acute inflammation from a recent injury or sickness can elevate hsCRP levels, discuss this with your doctor if you have questions.
Foods that promote inflammation
- Red meat (hamburger, steaks)
- Processed meats (ham, sausage, hot dogs, peppersoni, jerky, deli meats)
- Sugar sweetened desserts (cookies, candies, cake, pie)
- Deep-fried or pan-fried foods
- Refined grains and processed carbohydrates (white bread, white rice, jasmine rice, waffles, regular pasta, flavored yogurt, breakfast cereals, white flour, cereal bars)
- Soda and other sugar-sweetened beverages
Foods that fight inflammation
Fruits and vegetables (berries, cherries, and green leafy vegetables like spinach, kale, chard, and collards)
Whole grains (brown rice, quinoa, barley, whole grain bread, bulgur, farro)
Legumes (beans, nuts, peas, lentils)
Fish and poultry (salmon, tuna, mackerel, chicken, turkey, duck)
healthy fats (olive oil, avocados, avocado oil)
Seeds (flax, chia, sesame, hemp, pumpkin)
Herbs and spices (ginger, turmeric, licorice, garlic, rosemary)
Omega-3 Fatty Acid containing foods or supplements
Be sure to double-check with your doctor or pharmacist before taking any supplements for inflammation due to the potential for harmful medication interactions.
Take Action
To try to avoid chronic inflammation it is important to be intentional with food choices and get routine bloodwork done. I would love to hear any questions you have about this topic and ways you try to prevent inflammation in your own body! Comment below
Resources For You
Here are some helpful resources:
Click here for 6 anti-inflammatory recipes
Click here for 38 anti-inflammatory recipes
References
About The Author
leanne.timpone
Leanne Timpone is a Registered and Licensed Dietitian with a degree in Culinary Arts in St. Louis, MO. She has worked in healthcare for the last thirteen years. She provides nutrition counseling and culinary insight to help others achieve their health and wellness goals. She is a wife and mother of two boys, loves to cook, and enjoys taking family walks.