Nutritionists Identify 5 Foods that Trigger Inflammation

Inflammation comes in two main forms: acute and chronic. Acute inflammation is the body's natural response to illness or injury, helping to heal and protect. Chronic inflammation, on the other hand, is persistent and has been linked to numerous health issues such as heart disease and diabetes.

When the immune system is activated to combat infections or repair damage, we refer to this as inflammation. It could be a temporary response to a cold, flu, chronic pain, or environmental factors, explained Amy Lee, M.D., a medical nutrition expert.

Lauren Harris-Pincus, M.S., R.D.N., author of several nutrition-focused cookbooks, adds, Acute inflammation is beneficial, but chronic inflammation can harm healthy cells, tissues, and organs, potentially contributing to conditions like diabetes, heart disease, and some cancers.

Foods That Can Trigger Chronic Inflammation

Diet plays a significant role in the development of chronic inflammation. Dr. Lee notes, Inflammation can arise from what we eat and drink. Common culprits include:

• Red and processed meats: These can elevate inflammatory markers such as C-reactive protein, which signals inflammation in the body.
• Refined carbs and added sugars: Excess consumption can spike blood sugar and increase inflammatory cytokines, signaling proteins that regulate inflammation.
• Fried foods: Items like fried chicken, fries, and chicken parmesan contain unhealthy fats and may form compounds called advanced glycation end products (AGEs) that promote inflammation.
• Ultra-processed foods: Snacks like chips, candy, and fast food often contain artificial additives and preservatives that can trigger inflammation.
• Alcohol: Overconsumption can impair the immune response and raise triglyceride levels, increasing the risk of heart disease and stroke.

Not all processed foods are harmful, though. Nutrient-rich options like protein powders or canned beans can be part of a healthy diet without promoting inflammation.

Foods That Reduce Inflammation

Conversely, an anti-inflammatory diet focuses on nutrient-dense, whole, and plant-based foods. Such diets provide the necessary components for the bodys anti-inflammatory processes and may reduce the risk of diabetes, coronary artery disease, and asthma. The Mediterranean diet is a prime example, linked to lower risks of heart disease, Alzheimers, and certain cancers.

Eggs, for most people, are not inflammatory and contain beneficial nutrients such as vitamins D and C, antioxidants like lutein and zeaxanthin, and high-quality protein, which may even support anti-inflammatory pathways.

Expert Advice

• Lauren Harris-Pincus, M.S., R.D.N., nutrition author and expert
• Amy Lee, M.D., medical nutrition specialist
• Scott Keatley, R.D., Keatley Medical Nutrition Therapy

Choosing foods wiselyminimizing pro-inflammatory options while embracing anti-inflammatory onescan significantly influence long-term health and reduce the risks associated with chronic inflammation.

Author: Sophia Brooks