What foods should be avoided when the body is inflamed?

Health website Eating Well has pointed out some foods and drinks to limit when suffering from inflammation.

Additional sugar

Consuming too much added sugar is a major contributor to inflammation, which increases the risk of chronic diseases such as obesity, diabetes and heart disease. Many foods contain added sugar, such as salad dressings, condiments, snacks and more.

Processed meat

A study published in 2022 in the Journal of Nutrition concluded that eating a lot of processed meats such as bacon, sausages, etc. can increase the risk of inflammation. The reason is that these meats contain a lot of nitrates and saturated fat.

Processed foods

Many people tend to choose instant foods because of their convenience. However, these foods contain chemicals and artificial compounds, flavorings and preservatives. These substances can irritate the body and cause inflammation. If the body is already inflamed, the body will become sensitive to these foreign substances and increase the inflammation.

Foods high in Omega-6 (not enough Omega-3)

Nowadays, many people tend to consume too much omega-6 fatty acids (found in vegetable oils such as corn, soybeans and sunflower) and too little omega-3 (found in salmon, walnuts, olive oil, etc.). Meanwhile, omega-3 is a powerful anti-inflammatory substance. In addition, research published in 2021 in the Journal of Lipids said that the above eating habits can easily cause an imbalance between the two fatty acid levels, thereby causing low-level inflammation.

Trans fats

In fact, trans fats are often used to extend the shelf life of processed foods. Research published in 2021 in the journal Frontiers in Immunology found that trans fats can cause inflammation in the body and have been linked to chronic diseases like diabetes and heart disease.

Artificial sweeteners

Many processed foods today contain synthetic sweeteners like aspartame and saccharine. If you already have low-level inflammation, consuming artificial sweeteners can cause irritation.

Experts recommend using plant-based sweeteners like stevia. Research published in 2022 in the journal Food Science & Nutrition found that stevia has antidiabetic and hypoglycemic effects. Alternatively, use regular sugar or sweeteners made from honey or maple.