We know that when we eat, some foods cause us to feel bloated and inflamed. Some foods can activate the body’s immune system and cause short-term inflammation, while others can cause long-term inflammation. Foods that can make inflammation worse are those with lots of sugars, unhealthy fats, and additives. Eating these foods can set off the immune system and lead to ongoing inflammation. On the other hand, foods that help fight inflammation are rich in things like antioxidants, healthy fats, and essential nutrients.
Processed foods, such as snacks that contain added sugar and fast food can contribute to inflammation. Refined carbohydrates found in white bread, pasta, and pastries can cause inflammation by spiking your blood sugar levels. Fried foods, such as the ones we get at fast food restaurants contain trans fats. Trans fats can cause inflammation and can lead to other health complications as well. If you like red meat, drink full fat milk, or consume a lot of butter, you may experience inflammation as these foods contain saturated fats, which is known to cause inflammation. Lastly, if consumed in large amounts, alcohol can also cause an inflammatory response in your body. While we do not want you to completely cut these foods out of your diet, cutting down on these foods will significantly improve inflammation in your body, making you feel better and lessens the long-term health implications that are associated with it.
So, what foods can we eat that will prevent or even lessen inflammation in your body? Luckily, there are many options and they taste great as well. Fruits and vegetables are rich in antioxidants, vitamins, and minerals that can help combat inflammation. Berries, like blueberries and strawberries, leafy greens and oranges are especially beneficial. Fatty fish, like salmon, are high in omega-3, which have anti-inflammatory effects. Other fatty foods found in nuts and seeds such as almonds and walnuts also help with inflammation. While white rice and pasta can cause inflammation, whole grains found in brown rice, quinoa, and whole wheat bread helps to reduce inflammation. To make these foods have an even more anti-inflammatory response, adding spices like turmeric and ginger are beneficial. Lastly, to end the day, having a small piece of dark chocolate has been shown to help with inflammation since it contains flavonoids.
Incorporating these foods into your diet can help with inflammation. Although no single food is a cure for inflammation, having these foods along with lifestyle changes plays an important role in managing inflammation and your overall well-being.