What Is Inflammatory Bowel Disease (IBD)?
Inflammatory Bowel Disease (IBD) occurs when your gastrointestinal tract is affected with inflammation. There are mainly two categories of inflammatory bowel disease, which are ulcerative colitis (UC) and Crohn’s disease. So, basically you need to be careful about some of the foods that cause inflammation.
Ulcerative colitis causes severe inflammation and ulcers which are seen in the small intestine and colon. However, Crohn’s disease causes inflammation in the patches in the GI tract in any part of the mouth to anus.
Foods that cause inflammation in the body
Inflammation may or not be worrying based on your health condition. Inflammation can be helpful in many cases when you are injured or not well. It is a good defence mechanism for your body as inflammation can heal your illness to a greater extent.
On the other hand, inflammation, when continued for a long time, can enhance the possibility of diseases like obesity, heart disease, and diabetics.
Hence, you need to be careful in taking some foods which will cause inflammation in your body.
Inflammatory Foods List
Let’s have a look at the foods that causes inflammation as mentioned below:
1. Sugar and high-fructose foods
Sugar and high-fructose foods can cause an increased risk of inflammation in your body. If you consume the contents of added sugars which we usually intake in our diet such as Table sugar (sucrose) and high fructose corn syrup (HFCS) can cause inflammation. A high amount of intake of these foods can increase the risk of any type of illness.
Studies also have shown that having diets with high sucrose levels is a major cause of breast cancer. Added sugar products like regular and diet soda with high uric acid levels are the main factors of insulin resistance and inflammatory diseases.
The high levels of fructose in the sugar are the main problem causing the risk of inflammation. High fructose foods will lead to health issues like obesity, kidney disease, cancer, liver disease, diabetics, insulin resistance, etc.
Some of the added sugar foods that cause inflammation list are as below:
- Soft drinks
- Sweet pastries
2. Artificial trans fats
Artificial trans fats that you eat are not healthy as these are unhealthy fats. Trans fats are usually seen in fast foods and junk foods. So, while buying any food product, it is recommended to check the levels of trans fat in it. These are usually added in processed foods to extend the shelf life of such products.
Natural trans fats are not that harmful when compared to artificial trans fats. Artificial trans fats can result in higher inflammation disease risk. Trans fats lower the good cholesterol in the body which will ruin the working of arteries endothelial cells. This increases the risk of heart disease and these are foods that can cause inflammation.
When you have artificial fats, it increases the rates of C-reaction protein (CRP) which also adds to the inflammation in the body. According to studies, CRP levels will be 78% in women when they intake artificial trans fats.
Some of the foods like hydrogenated soybean oil intake by older women having heavyweight causes increased inflammation risk causing too many diseases.
As per studies and tests on healthy men and women who have high cholesterol levels, there is a higher chance of inflammatory diseases.
Below are the foods that have more trans fats:
- French fries
- Fried fast food
- Microwaved popcorn
- Packed cakes and cookies
- Hydrogenated vegetable oils
3. Vegetable and seed oils
Some vegetable oils have a higher risk of inflammation in the human body. Soybean oil is one among them which causes inflammation with their increased content of omega-6 fatty acid.
Even though omega-6 fatty acid is the main diet component, the increased dose of it is not a good food choice. If you are more health concerned, it is good to have omega-3 rich foods like fatty fish. This will overrule the ill effects of omega-6 fatty acid content in your body.
Having omega-3 rich foods will improve the anti-inflammatory properties of the body. Vegetable oils in processed foods are more dangerous and cause inflammation. Hence, it is advisable to reduce the intake of fried fast foods as well as oily processed foods. Hence, when vegetable oils with high omega-6 fatty acids are taken in high quantities, this can contribute to inflammatory illness.
4. Refined carbohydrates
Refined carbohydrates can be another major cause of high inflammation. If you are taking carb foods, the main thing to note is that refined or no refined carbohydrates. All carbohydrates are not bad.
Some of the most common carbs we eat since ages are grasses, roots, and fruits. Having refined carbs is the main reason for inflammation. In refined carbs, most of the fibers are taken away and it is not healthy for us. Fibers are a good source of food that controls blood sugar and increase the number of bacteria in the gut.
As per many research studies, it is noted that the modern diet plan increases gut bacteria growth which causes the chances of obesity and inflammatory bowel diseases. Unlike the unprocessed carbs, refined carbs have increased glycemic index (GI) which causes more blood sugar.
For instance, white bread has 50 grams of refined carbs and it will result in high levels of blood sugar which contributes to an increase in the inflammation in your body.
Some of the refined carbohydrates foods which you need to avoid are:
- Soft drinks
- Processed foods
- Added sugar
5. Excessive alcohol
Alcohol in excess quantity can create many health issues and out of that inflammation is the main health problem that can affect you. Inflammatory marker CRP will be seen more in the people who consume alcohol.
When more amount of alcohol is taken, there is a greater tendency of getting bacterial toxins that pass from the colon to other parts of the body. This health condition is otherwise known as a leaky gut.
Hence, preventing the over intake of alcohol can reduce inflammation to a greater extent. It is ideal to take:
- 2 standard drinks in a day for men
- 1 standard drink per day for women
6. Processed meat
One of the main causes of diseases like heart attack, diabetics, colon cancer, etc is due to having more processed meat. Hence, it is ideal to reduce the intake of processed meat for also reducing the risk of inflammatory illness.
Processed meats to avoid include:
- Smoked meat
The formation of Advanced Glycation End-products (AGEs) levels will be higher in the processed meats when these are cooked at high temperatures. It can cause inflammation. People may tend to get colon cancer when inflammation is caused by processed meat.
Foods that cause sinus inflammation
Foods that cause sinus inflammation have to be total if you are affected by a sinus problem. Otherwise, the sinus infection will become worse.
Food to avoid sinus inflammation:
- Fried foods
- Fatty meats
- White flour
- Refined carbohydrates
- White sugar
You need to also reduce the intake of other foods such as:
- Ashed potatoes
- Processed soups
- Milk products
Foods that Cause Intestinal Inflammation
Foods that cause intestinal inflammation have a greater possibility trigger other stomach related diseases also. Hence, when you have inflammatory bowel diseases like ulcerative colitis or Crohn disease, you need to reduce the intake of some foods to avoid IBD.
Here are some of the foods that you need to avoid when you have IBD:
- Creamy sauces
- Fried foods
- Caffeinated drinks
Also Read:- Low Residue Diets Dos And Don’ts
Foods that cause inflammation in the joints
Foods that cause inflammation in the joints can be the major causes of arthritis. Hence, such foods are to be avoided so that they can help the person to get rid of arthritis.
These are the foods to avoid that cause inflammation which are as below:
Fried and processed foods:
Researchers have found that when you cut down the intake of fried and processed foods, then it is possible to reduce inflammation. In this way, the natural defense mechanism of your body can be increased. These include fried meats and frozen foods. Instead of this, you need to eat more vegetables and fruits.
Sugars and refined carbs
Having added sugar and refined carbs can also lead to inflammation in the joints. Hence, you need to reduce the intake of sugar that raises AGEs causing inflammation. Avoid canned foods, candies, baked foods, soda, etc to get rid of pain from arthritis.
Arthritis pain can increase when you consume more dairy products because of the protein content it has and variations of dairy products are the foods that increase inflammation. When excess protein is taken, the joint tissues of some people may get pain. Hence, it is always advisable for people with arthritis to switch to a vegan diet which has no animal dairy products.
For restoring the protein content of your body, you can switch from dairy products to other alternatives like spinach, nut butter, tofu, beans, lentils, etc.
Alcohol and tobacco
As you know, consumption of alcohol and tobacco leads to several health problems. This can also cause inflammatory diseases like joint pains and rheumatoid arthritis. Using alcohol in more quantity can also cause gout.
Tobacco use can also cause many health problems including joint pains and rheumatoid arthritis. Thus the only way is to reduce the intake of alcohol and tobacco. Also, you need to take a balanced diet, regular exercise and good sleep to protect your body from inflammatory diseases.
Salt and preservatives
Taking excessive salt can lead to many health issues. For instance, when you consume an excess amount of salt it can lead to inflammation of your joints. Hence, you can get rid of the pain by reducing salt intake in your diet in a reasonable manner.
It is good to observe the salt level in the package label to avoid its intake in the excess quantity.
Corn oil is another major food that causes joint pain. The high content of omega-6 fatty acids causes joint pains. According to studies regarding foods that cause inflammation in the body mayo clinic research says that omega-3 fatty acids contained in fish can reduce joint pain of arthritis.
The best thing you can do is to stop eating omega-6 fatty acids foods and include healthy foods rich in omega-3 fatty acids. Omega-3 fatty acids have the anti-inflammatory property which can keep your body protected from inflammatory diseases. Some of the omega-3 rich foods include nuts, pumpkin seeds, olive oil, etc.
Foods that fight inflammation
Foods that fight inflammation have to be your priority while you choose a balanced diet. These anti-inflammatory foods can help you to fight with the inflammation and keep your body healthy and free from inflammatory illness.
- Olive oil
- Fatty fish like tuna, salmon, sardines
- Green leafy vegetables
Benefits of anti-inflammatory foods
Eating anti-inflammatory foods is always beneficial for your body to get the needed health condition. The best part is that simply eating healthy beverages and foods can lessen the issues of inflammatory diseases. Especially taking fruits and vegetables like blueberries, oranges, green leafy vegetables, etc in your daily diet is a good diet plan to ensure that you will not get the inflammation-related illness.
It is better to include foods rich in natural antioxidants and polyphenols. As per research evidence, the intake of nuts can reduce cardiovascular illness and diabetes. Beverages like coffee are also a good option to reduce inflammation.
Now when we have seen the types of foods that cause inflammation, it is also necessary to follow a balanced diet for a healthy lifestyle.
You need to go ahead with a healthy diet for protecting yourself against inflammation. Thus, the anti-inflammatory diet is the foods good for inflammation which is advisable for people who are going through or who have the chance of getting inflammation.
Below is some good anti-inflammatory diet for you:
- The Mediterranean diet contains lots of vegetables and fruits
- DASH Diet, including fruits, vegetables, fish, nuts, etc
- Foods with high nutritional value
- Foods rich with antioxidants
- Healthy fats foods
- Less processed diets
Now you know that there can be many reasons to get inflammation in your body. This can be also through foods that cause inflammation. In that, the type of foods you consume has a major role in determining the level and risk of inflammation in your body. Inflammation is usually caused to protect our body from further sickness or injury.
However, it is necessary to ensure a healthy diet. Often unhealthy foods and diet cause the risk of inflammatory diseases like colon cancer, heart attacks, diabetes, arthritis and many more. Eating anti-inflammatory foods is a good option when you want to remove the inflammation issues in your body.