Fruit Yogurt and Five Other Inflammation-Triggers You Might Be Eating

In recent years, as the number of people with chronic diseases has rocketed, The part played by inflammation has turned into a trending subject. .

Inflammation represents our body's innate reaction to injuries, infections, or toxins, such as the reddening around a cut or the puffiness triggered by viruses. However, Western dietary patterns can lead our systems into persistent inflammation. This condition has been linked to several serious ailments, encompassing heart disease, cancer, obesity, and diabetes. Alzheimer’s and even premature ageing.

"The immune system reacts to the Western diet just like it would to a harmful pathogen," explains Dr. Shilpa Ravella, who authored the piece. A Quiet Flame: The Tale of Inflammation, Nutrition, and Illness Stress cells get triggered, causing the body to produce excessive amounts of inflammatory substances. It’s important to remember that what we consume matters.

Even so, you don't have to adopt an ascetic monk's eating habits to prevent inflammation. "It's our overall dietary pattern that matters most rather than specific food choices," asserts Dr. Federica Amati, lead nutritionist at Zoe, a science and nutrition firm. She explains that our bodies can handle a small portion of our meals containing potential inflammatory elements, provided that the bulk of what we consume promotes good health.

If reducing inflammation is your goal, these foods should be closely monitored in your diet.

1. White sliced bread

Treated white sliced bread lacks fiber. Despite not being sweet, it leads to an increase in blood glucose levels, prompting the body to secrete insulin to reduce these levels. Similarly, other refined carbohydrates such as white rice and pasta can cause a comparable, albeit milder, impact.

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Processed carbohydrates get rapidly taken up by the liver and cause a quick release of insulin from the pancreas," explains Dr. Amati. "We've found that eating foods with a high glycemic load—containing plenty of easily accessible sugars—leads to a stronger inflammatory reaction after the meal.

Frequent spikes in blood glucose levels cause our cells to become unresponsive to insulin, a condition called "insulin resistance." This leads to bodily inflammation and can contribute to weight gain and various diseases.

What to eat instead

Decrease the impact of white carbs by combining them with more nutritious options, such as nut butter on toast Research indicates that adding berries or nuts to refined carbs can lead to a smaller inflammatory response compared to consuming processed foods alone," explains Dr. Ravella. "This applies whether you're eating veggies or having them with rice.

Furthermore, substitute the white carbohydrates with their whole grain counterparts, like whole grain bread, brown rice, and whole wheat pasta. This presents an excellent chance to increase your intake of beneficial fiber for your digestive system since many people do not meet the suggested 30 grams per day.

2. Sausages

Many of us enjoy a hearty breakfast with fried items, yet research has connected consuming excessive amounts of sausage to various health issues. other processed meats like bacon, hot dogs, and ham can elevate the risk of inflammation.

These meats frequently use nitrate for preservation; this compound can cause inflammation when mixed with proteins. Additionally, they contain high amounts of sodium. saturated fat , each of which has an inflammatory nature.

Beef, steaks, and pork might not undergo processing, yet they still contain significant amounts of saturated fats. Similar to processed meats, consuming substantial servings of these daily has been associated with an increased risk of developing bowel cancer.

"Processed meats lead to inflammation in the digestive tract and raise the likelihood of developing cancer. With regard to red meat, the risk varies based on how much is eaten and which gut bacteria an individual has. In certain individuals, carnitine and choline from red meat transform into inflammatory substances within the gut. However, for others, this issue doesn't pose such a significant concern. Yet consuming excessive amounts of red meat can be inflaming due to its elevated levels of saturated fats," explains Dr. Amati.

What to eat instead

Include Meatless Mondays, and substitute red meat with more nutritious options such as poultry and seafood.

Dr. Sammie Gill, a specialist gastroenterology dietitian, recommends, “Rather than centering your meal around bacon and enjoying a bacon sandwich, consume it in moderation instead. As an alternative, you could try topping mashed avocado on whole grain toast along with some slices of tomato and just one strip of bacon.”

3. Beer

Although UK guidelines recommend 14 alcoholic drinks per week As the safe threshold, researchers are progressively recommending reducing intake even more.

Recent studies indicate a connection between increasing cancer cases in younger people and alcohol consumption," states Dr. Ravella. "We now understand that alcohol poses greater risks and causes more inflammation than we initially thought. I recommend individuals limit their frequent alcohol intake.

What to drink instead

Certain individuals opt to consume alcohol solely during weekends or strive to have several alcohol-free days each week. Opt for transparent liquors such as vodka — which has less sugar — or go for red wine, since it includes polyphenols that function as antioxidants and mitigate some of the detrimental impacts of drinking.

4. French fries

Deep frying leads to an increase in the formation of substances that promote inflammation. Foods such as french fries, or chips, along with others cooked this way—like fried chicken and doughnuts—are rich in saturated fats.

Saturated fats elevate 'bad' LDL cholesterol levels," clarifies Dr. Gill. "Additionally, saturated fats promote inflammation in fatty tissues, prompting immune cells to produce more inflammatory substances.

What to eat instead

"Gentle" cooking methods such as steaming, sautéing, stewing, boiling, pressure cooking, poaching, and gentle baking tend to be less inflammatory. Dr. Ravella suggests reducing your intake of deep-fried items like French fries; however, if you still wish to indulge, try preparing them yourself so you can choose the kind of oil used and regulate the amount of salt added. Additionally, you might opt for oven-baked sweet potato wedges instead," explains Dr. Ravella.

5. Diet soda

Sugar-free beverages might appear to be a smart choice for steering clear of extra calories; however, they contain numerous artificial sweeteners. Some studies suggest these could lead to inflammation, though further research is needed to confirm this link.

In the previous year, the World Health Organization (WHO) examined more than 280 research papers and associated sweeteners with a heightened risk of certain health issues. Type 2 diabetes , heart disease and certain types of cancer. However, it also noted that additional research is necessary.

According to Dr. Amati, artificial sweeteners affect the bacteria in your intestines and disturb the fine equilibrium of the protective mucus layer within the digestive tract," she explains. "Such disturbance may lead to an increase in the passage of additional proteins, microorganisms, and substances produced during digestion across the intestinal barrier. Once the integrity of the gut lining is compromised like this, persistent inflammation occurs and gastrointestinal issues intensify, affecting everyday activities as well as general wellbeing.

What to drink instead

Consider drinking sparkling water infused with fruit chunks or mint, or opt for kombucha, as it includes probiotics that are good for your digestive system.

6. Sweet fruit yogurt

Fruit yogurt may seem healthy Due to its calcium content, this food item is popular; however, it frequently includes added sugars, artificial sweeteners, and emulsifiers to achieve a smooth texture. Similarly, snacks such as cakes, cookies, and pastries tend to be rich in saturated fats, sugars, and emulsifiers. Sugar’s risks are widely recognized. As Dr. Ravella points out, "Consuming these can lead to rapid spikes followed by sharp drops in both blood glucose and insulin levels, placing stress on the body and triggering inflammation." For instance, regularly pairing breakfast pastries with coffee, having sugary sodas during lunch, and indulging in ice cream post-dinner each day could elevate blood inflammatory indicators along with stores of harmful visceral fat, thereby raising one's susceptibility to fatal conditions stemming from long-term inflammation, including heart disease.

Likewise, emulsifiers — commonly present in items like ice cream, sauces, and dairy substitutes — have demonstrated an ability to boost inflammation. "Studies indicate that food additives, including emulsifiers, can stimulate pro-inflammatory bacteria in the gut and raise intestinal permeability in both cellular and animal tests," explains Dr. Gill.

What to eat instead

Store sweet treats for special times and opt instead for plain strained Greek yogurt paired with fresh fruit. As suggested by Dr. Gill, you might also consider options like apple slices with nut butter, a small portion of dried fruits, a square of dark chocolate, or some popcorn.

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