The 10 most inflammatory foods and anti-inflammatory foods

The 10 most inflammatory foods

SUGAR & HIGH -FRUCTOSE CORN SYRUP

Consuming a diet high in sugar and high fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effects of omega-3 fatty acids.

Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.

ARTIFICIAL TRANS FATS

Consuming artificial trans fats may increase inflammation and your risk of several diseases, including heart disease.

Foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.

VEGETABLE & SEED OILS

Some studies suggest that vegetable oil’s high omega-6 fatty acid content may promote inflammation when consumed in high amounts. 

REFINED CARBOHYDRATES

High fiber, unprocessed carbs are healthy, but refined carbs raise blood sugar levels and promote inflammation that may lead to disease.

Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.

EXCESSIVE ALCOHOL

Heavy alcohol consumption may increase inflammation and lead to a “leaky gut” that drives inflammation throughout your body.

PROCESSED MEAT

Processed meat is high in inflammatory compounds like AGEs, and its strong association with colon cancer may partly be due to an inflammatory response.

ANY FOODS THAT YOU MAY BE SENSITIVE TO

Common food allergens are gluten, milk, nuts, eggs and nightshade vegetables. Contrary to common belief, it is possible to develop an allergy to the foods that you eat often.

ARTIFICIAL FOOD ADDITIVES

Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.

DAIRY PRODUCTS

Milk is a common allergen that can trigger inflammatory responses like IBS, skin rashes, hives, acne, and breathing difficulties. As much as 60% of the world’s population cannot digest milk easily.

FEEDLOT- RAISED MEAT

Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Even worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. 

The 10 most anti-inflammatory foods

BERRIES

• strawberries
• blueberries
• raspberries
• blackberries

TOMATO

OLIVE OIL

GREEN LEAFY VEGETABLE

• spinach
• kale
• collards

NUTS  

• almonds
• walnuts

FATTY FISH 

• salmon
• salmon
• sardines
• herring
• mackerel
• anchovies
• tuna

BROCCOLI

AVOCADOS

GREEN TEA

PEPPERS

MUSHROOMS

GRAPES

TURMERIC

DARK CHOCOLATE & COCOA

CHERRIES