Inflammation is the body’s way of protecting itself against potentially harmful foreign objects. This natural mechanism increases blood flow and promotes immune response to help the body heal. However, it can cause dangerous diseases if it becomes chronic.

There are different types of inflammation. Acute inflammation causes symptoms, such as pain, redness and swelling, and usually disappears after several days. Subacute inflammation, on the other hand, lasts anywhere from two to six weeks. Chronic inflammation lasts for months or years and can cause diseases such as diabetes, cardiovascular disease, stroke and arthritis.

Many unhealthy foods can cause chronic inflammation. This makes it all the more important for you to examine your diet and cut down on these inflammatory foods.

5 Foods that promote inflammation

Eric Coates, a registered dietitian, believes that if you want to fight against inflammation, the first place to start is your kitchen. “When you make your grocery list,” he said, “add less inflammatory foods.”

Here are five of the most unhealthy, inflammatory foods that Coates wants you to look out for.

Omega-6 fatty acids

The body needs omega-6 fatty acids. They can contribute to the good kind of inflammation your body needs in order to heal, and they’re necessary for providing you with energy and for its role in healthy growth and development. However, too much of a good thing can lead to harm.

Some foods that are rich in omega-6 fatty acids include a variety of oils, such as canola oil, corn oil, peanut oil, soybean oil, safflower oil and sunflower oil.

To limit your consumption of omega-6 fatty acids, switch out some of these oils for olive oil, which has less omega-6, and try to eat more foods that are rich in omega-3 fatty acids instead, such as fatty fish, because of its anti-inflammatory properties.

Refined carbohydrates

Refined carbs are “simple carbs” that have been stripped of their nutritional value and have little to no fiber in them. Once consumed, the refined carbs can elevate your blood sugar, triggering an inflammatory response.

Refined carbs can be found in crackers, french fries, white rice, pasta, white bread and sugary cereals.

The best way to avoid these unhealthy, inflammation-inducing foods is to replace them with whole-grain foods. Foods like oatmeal, brown rice and quinoa won’t spike your blood sugar, which means less inflammation.

Red and processed meats

Processed meats contain plenty of advanced glycation end products (AGEs), which are formed by cooking meat at very high temperatures. AGEs are known to cause inflammation. Red meats, on the other hand, have high levels of saturated fats and arachidonic acids, which also contribute to inflammation.

Red meat is any meat that comes from sheep, pigs, goats and cows. Processed meats are meats that have gone through some kind of modification to either improve its taste or lengthen its shelf life. These include canned goods, but also hot dogs, sausages, bacon and some meats you might find at your local deli.

The best way to avoid inflammation from red and processed meats is to simply cut them out of your diet for good. However, some people might find it difficult to go fully meatless, which is very understandable. There are other ways you can reduce your consumption of these unhealthy foods.

These ways include limiting the amount of meat you consume and going meatless once or twice a week. Another thing you can try is switching up your diet and turning the meat you eat into a side dish, and replacing it with a main course of vegetables, fruits and fiber-filled carbohydrates.

Trans fats

Artificial trans fats are perhaps some of the unhealthiest fats that you can eat. Harvard Health Publishing has described trans fat as the “worst fat.” They are created through a process called hydrogenation, which adds hydrogen to unsaturated fats to make them more solid. Consuming trans fats has been linked to increased inflammation.

Shortening is one example of trans fats. You might also find trans fats in cookies and pastries sold in bakeries, or in some restaurant foods. To avoid trans fats, ask the bakery or the restaurant you’re buying food from if they used shortening.

You should also read nutritional labels. Some food manufacturers have gotten crafty with how they hide trans fats in their products. Thanks to the fact that they can hide half a gram or less of trans fats in their products, you may still unknowingly be consuming it even though the label clearly says “no trans fats.” It may be listed as “hydrogenated oils” or “partially hydrogenated oils.” Think twice before buying anything with that on the label.

Added sugars

You should know the difference between added and natural sugars. The latter can be found naturally in foods like fruit and milk. Added sugars, on the other hand, are any sugars that are included in foods either as a sweetener or as a preservative. When you consume too much added sugars, it can cause chronic inflammation through the release of cytokines.

A lot of foods have added sugars in them. The obvious, cookies, candies and cereals, should be taken as sparingly as possible – if not cut out of your diet altogether. But be warned, as there are some foods that can have added sugars in them, such as granola bars, some crackers and breads, and even salad dressings.

It may be difficult to avoid sugar these days, we certainly can find it hard sometimes. But if you want to decrease your chances of inflammation, you have to cut down on unhealthy foods that have them in the ingredient list. Most ingredient and nutritional labels will list down what sugars and syrups they’ve put into their products.

It may be daunting to keep listing down all of the foods that you can’t eat. Fortunately, you can take a different approach by also listing down some of the delicious, anti-inflammatory superfoods that you can eat. Some of these healthy, anti-inflammatory foods include nuts like almonds and walnuts, fatty fish like tuna, salmon and mackerel, leafy greens like spinach and kale, and fruits like cherries, strawberries and blueberries.

The world is filled with clean and healthy foods. By making some dietary changes and avoiding some of the aisles at the grocery filled with unhealthy foods, you can easily reduce your risk of developing chronic inflammation.

Sources include:

Health.ClevelandClinic.org

DocWireNews.com

MedicalNewsToday.com

Arthritis.org

Healthline.com

RealSimple.com

ThatSugarMovement.com

Health.Harvard.edu