Is your diet causing inflammation?
“You are what you eat” is a frequently used cliché. However, many Americans consume an unhealthy diet that may lead to a myriad of serious health problems, including inflammation.
In fact, a new study revealed six in 10 Americans eat a high inflammatory diet on a consistent basis. High inflammatory, also referred to as pro-inflammatory, foods are typically high in sodium, saturated fats and trans fats.
“Poor access to fresh produce, the cost of healthier options and the increased accessibility to fast food through delivery services are some reasons why a pro-inflammatory diet is more common now,” says Kelly Nemec, a registered dietitian at Advocate Health Care.
High inflammatory foods include:
- Red meat
- Fried foods
- Butter
- Baked goods
- Fast food
- Sugar-sweetened beverages
- Excessive alcohol intake
“Inflammation is your immune system’s response to a sudden injury or illness. But when your body continues sending inflammatory cells, even when there is no danger, it becomes chronic,” Nemec says. “Chronic inflammation can potentially lead to heart disease, high blood pressure, type 2 diabetes, inflammatory bowel disease and Crohn’s disease.”
Other causes of chronic inflammation can include:
- Chronic stress
- Lack of physical activity
- Disrupted sleep
- Tobacco use
- BMI at or above 30, especially when excess weight is carried around the midsection
If high inflammatory foods are staples in your weekly meal plan, don’t fret about overhauling your diet in a day. “It’s difficult to cut out inflammatory foods completely,” Nemec says. “It’s nearly impossible to have a perfect diet or to change your diet overnight, so making small changes and then gradually adding additional goals is the best and most effective way to make long-term progress.”
Try adding these anti-inflammatory foods to your diet:
- Whole grains
- Fruits, such as berries, oranges and bananas
- Vegetables, such as spinach, kale and broccoli
- Beans and legumes
- Nuts and seeds
- Olive oil
- Fatty fish, such as salmon and tuna
If you feel like you are struggling to make dietary changes on your own, speak to your health care provider about seeing a registered dietitian. They can create a personalized nutrition plan and guide you on your health journey.
Learn more about your healthy weight range here.
