Struggling with weight? Avoid these vegetables to reduce inflammation

Vegetables loaded with vitamins, minerals and antioxidants are the foundation of a healthy and well-balanced diet. However, some vegetables can cause inflammation, especially among people trying to lose weight. Inflammation is the body’s natural response to an illness or injury. Acute inflammation is temporary and can be healed. However, chronic inflammation is a prolonged inflammatory response that could lead to health conditions like rheumatic arthritis, heart disease and diabetes.

Food plays a major role in causing inflammation. Processed sugar, trans fats and refined carbs are other elements that could cause inflammation in the body. Meanwhile, some vegetables, due to the presence of certain elements or compounds, may lead to inflammation.

These vegetables should be avoided if you are struggling with inflammation.
Tomato
Some studies say that tomatoes contain alkaloids like solanine and lectin that can cause gastrointestinal disturbances. These elements could cause severe joint pain in those who suffer from autoimmune diseases like rheumatoid arthritis.
Potatoes
Sprouted green potatoes, too, contain solanine. When the potatoes are fried, these elements produce a compound called acrylamide that causes oxidative stress. Besides, potatoes have a high glycemic index and cause spikes in blood sugar levels, which increases the risk of inflammation. It is better to consume baked or boiled potatoes. Sprouted potatoes shouldn’t be eaten as they cause inflammation and other gastric problems.

Eggplant
The solanine and histamine in eggplants can cause inflammation in some people. In those with histamine intolerance, eggplants could lead to headaches and red spots on the skin. Mushrooms and zucchini are healthier alternatives to eggplants.
Green chilies
Green chillies and bell peppers contain capsaicin, which can cause digestive problems. Meanwhile, the nightshade alkaloids could intensify the symptoms of rheumatoid arthritis.
Onion
Onions contain many fermentable carbohydrates, which cause bloating and inflammation. Besides, the sulphate in onions could lead to inflammation in those who suffer from irritable bowel syndrome.

Garlic
Garlic contains FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols - short-chain carbs that some people’s guts struggle to absorb properly), which are short–chain carbohydrates that are poorly absorbed in the small intestine. FODMAPS are present in many fruits, vegetables, cereals, milk products, pulses, and sweet dishes. When these do not digest properly, they can lead to bloating or stomach pain.
Spinach
Spinach is a storehouse of oxalates that can crystallise and cause kidney stones. Although this doesn’t directly cause inflammation, the disturbances in the kidney may lead to systemic inflammation. So, those who suffer from health issues related to oxalates should either avoid spinach or consume it in moderation. Meanwhile, the anti-inflammatory properties of spinach may reduce the risk of these conditions.

Corn
Corn also contains lectins. Consuming corn in huge amounts could adversely affect the intestinal lining. Besides, corn could cause allergies in some.
Mushrooms
Mushrooms, being fungi, may contain moulds and mycotoxins. These may stimulate preventive reactions from the body, like inflammation. Besides, the purines in mushrooms increase uric acid levels. These elements could be eliminated to a certain extent by cooking the mushrooms nicely.

How to recognise vegetables that cause inflammation
An elimination diet involves removing foods from the diet that you suspect your body can’t tolerate, for up to two to four weeks. You could then reintroduce each food item at a time to confirm whether it causes inflammation.
Food journaling helps you track what you eat. Observe whether any food items cause bloating, joint pain, or exhaustion.
Seek professional help
A dietitian will help you design a diet after analysing your nutritional balance. Try including sweet potatoes and green leafy vegetables in the regular diet. Vegetables like carrots and cucumbers are low in FODMAP. To reduce the effect of harmful elements and compounds, food items could be steamed or boiled instead of frying. Although these vegetables are storehouses of nutrition, they may cause health problems in some people. Do not hesitate to seek medical help if the inflammation persists. Including various fruits and vegetables is the best way to ensure a balanced diet. The advice of a dietitian or a nutritionist should be sought before making changes in your diet or eating habits.