At Mountain View Vital Medicine, we know how overwhelming it can be to navigate the world of nutrition. In today’s health-conscious landscape, terms like “inflammatory foods” are tossed around frequently, often causing more confusion than clarity. With conflicting advice from various dietary trends—whether it’s keto or veganism - it’s hard to know what to trust. One day, tofu is a staple of plant-based diets, and the next, it’s under fire for its estrogenic effects.
Whether you’re just starting out or have been trying to follow a healthier lifestyle for years, sorting fact from fiction is challenging. Our goal is to offer clear, evidence-based guidance so you can make the best decisions for your body.
What Are Inflammatory Foods?
Inflammatory foods are those that, when consumed regularly or in large amounts, can trigger inflammation in the body. Inflammation is the immune system’s natural response to injury or infection, but when it’s chronic or excessive, it becomes a problem. While the body needs a certain level of acute inflammation for healing, the constant consumption of certain foods can keep the immune system on high alert, leading to ongoing, low-grade inflammation.
Inflammatory foods tend to cause oxidative stress, disrupt the balance of healthy gut bacteria, or burden the liver and digestive system. Reactions to inflammatory foods can vary from person to person based on individual sensitivities, but in general, specific categories of foods have been widely recognized as more likely to contribute to this chronic issue.
Common Types of Inflammatory Foods:
Refined Sugars
Found in candy, soft drinks, baked goods, and processed snacks, refined sugars can spike insulin levels and lead to inflammatory responses in the body.
Trans Fats
Trans fats, which are found in fried foods, margarine, and many packaged goods, are known to increase LDL cholesterol and systemic inflammation.
Refined Carbohydrates
Foods like white bread, white rice, and pastries contain refined grains stripped of their natural fiber and nutrients. These carbs quickly break down into sugar, contributing to inflammation.
Processed Meats
Sausages, deli meat, and other processed meats contain preservatives and compounds that have been linked to inflammation and higher risks of diseases like cancer.
Dairy
For many people, dairy products like cheese, milk, and yogurt can trigger inflammation due to sensitivities to lactose or casein, the protein in milk.
Excess Alcohol
While moderate alcohol consumption may have some health benefits, overconsumption can irritate the digestive system and promote inflammatory reactions in the body.
Artificial Additives
Preservatives, artificial sweeteners, and colorings found in processed foods can disrupt the gut microbiome and lead to inflammation.
Vegetable Oils
Oils like corn, soybean, and sunflower oil, which are high in omega-6 fatty acids, can promote an imbalance in the body’s inflammatory response when consumed in excess, especially when omega-3 intake is low.
Why It’s Important to Avoid Inflammatory Foods
Avoiding inflammatory foods is vital for maintaining long-term health and preventing chronic diseases. When the body is constantly inflamed due to poor dietary choices, it can weaken the immune system, making you more susceptible to illnesses and slowing down the body’s natural healing processes. Over time, chronic inflammation can affect nearly every system in the body, from your cardiovascular health to your mental well-being.
By reducing inflammatory foods in your diet, you can improve energy levels, reduce the risk of disease, and promote healthier aging. Moreover, it creates an environment in which your body can focus on repair and recovery, rather than constantly being in “fight mode” due to inflammatory triggers.
Symptoms and Health Concerns Linked to Inflammatory Foods
Excessive consumption of inflammatory foods can lead to various symptoms and health issues.
These include:
• Chronic Fatigue
• Joint Pain and Arthritis
• Digestive Issues (e.g., bloating, gas, and irritable bowel syndrome)
• Frequent Headaches or Migraines
• Skin Conditions (e.g., acne, eczema, psoriasis)
• Brain Fog and Cognitive Decline
• Weight Gain and Obesity
• Autoimmune Diseases (e.g., rheumatoid arthritis, lupus, Hashimoto’s thyroiditis)
• Heart Disease
• Insulin Resistance and Type 2 Diabetes
If you would like to learn more about inflammatory foods or want advice on what kinds of healthy foods to incorporate into your diet, we encourage you to visit our website at Mountain View Vital Medicine or reach out to us today. We offer comprehensive testing to identify underlying issues contributing to your health concerns. Let us guide you on your journey toward wellness so that you can feel great again!