The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals.
Whole grains, especially sprouted whole grains, and whole grains-based pastas and breads are also great — the key to enjoying bread and pasta on an anti-inflammatory diet is to avoid processed wheat flours. Last, but not least, are green tea, garlic, and turmeric, which are easy to include in your everyday diet.
Choose whole wheat pasta, bean or lentil pasta, rice noodles, bean thread noodles, and whole wheat/buckwheat noodles like Japanese Udon and Soba. Here's a healthy tip - Pasta cooked al dente has a lower GI than fully cooked pasta!
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. High fiber, unprocessed carbs are nutritious, but refined carbs raise blood sugar levels and promote inflammation that may contribute to disease.
Soda and other sweet drinks are the main culprits. Anti-inflammatory diet experts often say you should cut out all added sugars, including agave and honey. High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day.
Refined Carbs
"The consumption of sugars found in refined carbohydrate products like white bread and pasta have been found to increase the formation of advanced glycation end products (AGEs), compounds linked to inflammation," Batayneh says.
Pasta. Wheat products — like pasta, bread, crackers, and bagels — may spell trouble for your joints, especially if you have rheumatoid arthritis. The reason? Wheat contains gluten, a protein that can irritate and aggravate arthritic joints.
Nightshade vegetables, such as potatoes, tomatoes, and eggplants, contain solanine. This substance may increase the leakiness of the intestines and affect the gastrointestinal microbiota, indirectly increasing the inflammation relating to arthritis.
A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.
Coffee contains active compounds with antioxidant and anti-inflammatory properties that may help reduce low grade inflammation and protect against certain diseases.
To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.
Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation.
Processed / Refined Carbohydrates
White flour such as bread is the main culprit here, with fried foods, and white rice included as well. These foods contribute to the production of advanced glycation end products which triggers inflammation in the body.
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Inflammatory factors, glutamatergic system, EGCs, astrocytes and nutrient transporters were measured. A high-chicken-protein diet significantly increased the levels of systemic inflammatory factors, Tau protein and amyloid precursor protein mRNA level in the rat hippocampus.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries. Sodas and other sweetened drinks.
Omega-3 fatty acids
Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.
Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).