Want to keep inflammation away? Avoid these foods

Inflammation is the body’s natural response to an illness, injury or infection. Pain or tenderness on the body, swelling and flushed skin are some symptoms of inflammation. The process allows the body to produce a chemical compound that can heal the injured tissues or fight viruses. However, severe inflammation could also lead to serious health conditions. Although inflammation or swelling could help with wound healing, it could cause pain, swelling and redness on the skin.

Severe inflammation could injure the tissues and may lead to diseases like heart ailments, diabetes and cancers. Lack of physical activity, severe stress, poor quality sleep, alcohol addiction, smoking, contact with toxic substances, processed food, refined carbohydrates and unhealthy fats are some of the primary reasons for inflammation in the body. Meanwhile, these are some of the food items that cause inflammation and hence should either be avoided or enjoyed moderately.

Refined carbs
Refined carbohydrates like white bread, pasta, and pastries have a high glycemic index and quickly fluctuate blood sugar levels. Such quick changes could cause a pro-inflammatory response in the body. Besides, refined carbohydrates are low in fibre and nutrients, which could also cause inflammation.
Added sugar
Added sugar in soda, sweet treats, and cereals is a major cause of inflammation. High sugar intake reduces the body’s immunity and eliminates the good gut bacteria. A study conducted in 2024 found that inflammation coexists with metabolic disorder and might lead to obesity and insulin resistance.

Processed meat
Processed meats like bacon, sausage, and hot dogs are storehouses of saturated fats, preservatives, nitrates, and sodium that cause inflammation and other severe diseases. Studies have revealed how meat produces compounds that cause inflammation when cooked on high heat. Consuming processed meat is also a major cause of weight gain.
Trans fat
Partially hydrogenated oil and margarine contain trans-fat, which increases LDL, which is bad cholesterol, while suppressing HDL, which is good cholesterol. This could then lead to contraction of the heart vessels, causing inflammation.

Fried food
Deep-fried foods like French fries, fried chicken, and doughnuts have high fat content, which leads to inflammation. Fried food also contains omega-6 fatty acids and trans fat. Frying food on high heat adds calories and alters the nature of gut bacteria, causing inflammation.
Vegetable oils with omega-6
Although omega-6 fatty acids are essential, their benefits can be reaped only if they are used in moderation. Overconsumption of omega-6 fatty acids could lead to inflammation. Studies have proved that omega-6 fatty acids in corn, soybean, and sunflower oils may cause inflammation as the body turns linoleic acid into arachidonic acid.

Monosodium Glutamate (MSG)
Monosodium Glutamate, or MSG, is a flavour enhancer often added to restaurant foods like soups, soup mixes, and salad dressings. MSG can increase the level of pro-inflammatory cytokines like IN6 and TNF–A. Meanwhile, several studies conducted on animals proved that overconsumption of foods containing MSG is harmful to the liver and could cause metabolic disorders.