What foods cause inflammation?
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Foods That Cause Inflammation: A Comprehensive Review
Introduction to Inflammation and Diet
Chronic inflammation is a persistent, low-grade inflammatory response that can contribute to various noncommunicable diseases such as diabetes, cardiovascular disease, and obesity. Identifying dietary factors that influence inflammation is crucial for developing preventive and therapeutic strategies .
Pro-Inflammatory Foods
Refined Grains and Added Sugars
Refined grains and added sugars are commonly associated with increased inflammation. Studies have shown that diets high in refined grains and added sugars can elevate levels of pro-inflammatory biomarkers such as C-reactive protein (CRP) and interleukin-6 (IL-6). These foods are often part of a Western dietary pattern, which is linked to higher levels of systemic inflammation.
Saturated and Trans Fats
Saturated and trans fats, commonly found in processed and fried foods, are also linked to increased inflammation. These fats can elevate inflammatory markers and contribute to the development of chronic diseases. The consumption of ultra-processed foods, which are high in these unhealthy fats, is associated with higher levels of inflammation.
Red Meat and Processed Meats
Red meat and processed meats have been shown to have neutral to pro-inflammatory effects. While some studies suggest that these foods do not significantly impact inflammation, others indicate that they can increase inflammatory markers, particularly when consumed in large quantities.
Anti-Inflammatory Foods
Fruits and Vegetables
A diet rich in fruits and vegetables is consistently associated with reduced inflammation. These foods are high in antioxidants and other bioactive compounds that can lower levels of CRP and tumor necrosis factor-alpha (TNF-α) . Higher intakes of fruits and vegetables have been shown to decrease pro-inflammatory mediators and enhance immune function.
Whole Grains
Whole grains, as opposed to refined grains, have anti-inflammatory properties. Studies indicate that consuming whole grains can reduce pro-inflammatory biomarkers and improve gut health by increasing beneficial gut bacteria and short-chain fatty acids. This, in turn, can modulate the immune response and reduce inflammation.
Dairy Products
Dairy products, including milk, cheese, and yogurt, have been found to have anti-inflammatory effects, particularly in individuals with metabolic disorders. However, they may have pro-inflammatory effects in those allergic to bovine milk . Overall, both low-fat and high-fat dairy products, as well as fermented dairy products, are associated with reduced inflammation.
Functional Foods and Phytochemicals
Functional foods such as cranberries, grapes, pomegranate, and green tea have demonstrated anti-inflammatory properties in various studies. Phytochemicals found in fruits, vegetables, and legumes, such as polyphenols and triterpenoids, also exhibit significant anti-inflammatory effects. These compounds can regulate inflammatory cytokines and reduce chronic inflammation.
Conclusion
In summary, certain foods can either exacerbate or mitigate inflammation. Refined grains, added sugars, saturated and trans fats, and processed meats are linked to increased inflammation. Conversely, fruits, vegetables, whole grains, dairy products, and functional foods rich in phytochemicals can reduce inflammation and improve overall health. Adopting a diet high in anti-inflammatory foods and low in pro-inflammatory foods can be a promising approach to managing and preventing chronic inflammatory diseases.
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