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12 Inflammatory Foods (and What to Eat Instead!)

I have said it once, and I will say it again: Swelling gets bad rap. Unfortunately, we are made to believe that any swelling is harmful, but it is not. As with most health care products, there is an imbalance between more and more and less. In the case of inflammation, we only need the right amount. However, most of us experience severe and persistent inflammation spreading, thanks, among other things, to the Standard American Diet. Considering that it is low in yield and low in meats, high-quality cereals, and sugar, such a diet can have many side effects. These foods create an environment that promotes inflammation. While I like to enjoy all foods properly, there are some foods I should avoid due to inflammation. So, let’s find out.

What Is Inflammation, and Why?

When our bodies detect a virus, such as pathogens, plant pollen, or chemicals, our immune system glows. This process is called inflammation. Like an iron fist, we need to swell to regain our balance. Inflammation is an important part of our immune system. It identifies the body to heal and repair. It is a protection against foreign invaders, such as viruses and bacteria. However, severe inflammation is not helpful. One of the best ways to reduce inflammation? Eat foods that prevent inflammation. These foods nourish the body at the cellular level and help prevent unwanted inflammation. From seasonal yields to omega-3-rich fish, there are a variety of anti-inflammatory agents.

What Causes Swelling?

Many things cause inflammation. To name just a few: Smoking, obesity, alcohol abuse, and chronic depression. From unhealthy lifestyle habits to eating highly modified foods, inflammation can quickly subside.

Can Inflammation Be Dangerous?

Yes. As mentioned earlier, we need to swell. You want to experience enough tumors to support your immune system. Without inflammation, ulcers can take a long time to heal and the disease can die. However, severe inflammation can be dangerous. The more the inflammation progresses day by day, the more destructive it can be. In fact, many serious illnesses are associated with chronic inflammation.

How Does Swelling Affect Your Mental Health?

Ample evidence shows that inflammation affects our emotions. He said otherwise: Inflammation can be detrimental to good health. In the case of mental health, in particular, severe inflammation is associated with a variety of mental illnesses. Inflammation can cause depression, anxiety, fatigue, and withdrawal symptoms. Inflammation of the brain not only damages and destroys brain cells, but can also accelerate the aging and weakening of your brain. Also, this can put you at risk for dementia, Alzheimer’s, and many more.

How Does Swelling Affect Your Body?

Like mental health, inflammation also affects your entire body. Chronic, minor swelling causes many less serious illnesses and conditions. With severe inflammation (say, falling and kneeling), chemicals from your body’s white blood cells are released to protect your body from enemies. This lifts the blood to the infected or injured area. It can cause redness, heat, and swelling. These symptoms are very common.

However, if you always have a problem with inflammation, your immune system becomes very high. As inflammation develops, it begins to damage nerves, organs and organs. If left unmanaged, they can be left astray and lose the right path. Consider: Heart disease, cardiovascular disease, and diabetes. The most common symptoms of chronic inflammation are fatigue, body aches, obesity (or weight loss), stomach cramps, and chronic illness. Unlike acute inflammation, the symptoms of chronic inflammation are more subtle.

How Do You Know If You Have a Swelling?

Apart from the above symptoms, a well-known method of measuring inflammation is a blood-C-reactive protein (hs-CRP) test. This is a sign of inflammation. Doctors also test homocysteine ​​doses to test for chronic inflammation, as well as blood sugar to detect red blood cell damage. If you feel constant pain (which is not the result of an injury), you may be struggling with chronic inflammation. Schedule a time to meet with your doctor to determine the cause.

What Kind of Food Makes Swelling Worse?

In addition to life-styles, there are other factors that can contribute to inflammation. Although these vary from person to person, fast food, cold sodium diets, omega-6 vegetable oils, and processed meats have been associated with severe inflammatory symptoms.

In addition, fried or mixed foods containing industrial seed oils are also associated with increased inflammation. Finally, sugary drinks and refined carbs can promote inflammation. Let’s get into the diet to prevent inflammation.

12 Foods to Avoid Inflammation

When it comes to foods that prevent inflammation, it is different from green leafy vegetables, bright fruits, and fragrant spices. Avoid these 12 foods to reduce inflammation in your body.


Not all sweets are inflammatory. You can take your cake (or cherry) and eat it again. However, many donuts, especially these, are packed with anti-inflammatory ingredients, artificial sweeteners, refined sugar, and much more. Not to mention, it adds sugar to the bloodstream.


One of the reasons why extra sugar is harmful is because it can increase inflammation. In addition, too much sugar puts you at greater risk for diabetes. Sugar seeds are also highly processed, free of fiber, protein, and healthy fats to help saturate.

Holy Bread

Unlike their 100% whole wheat counterparts, white bread is stripped of fiber and other nutrients. Fiber is essential for regulating blood sugar. Unfortunately, white bread is a refined carb that promotes inflammation. However, sour bread is a good choice!


Margarine is often high in polyunsaturated omega-6 fatty acids. Some scientists believe that too much omega-6 intake can lead to inflammation. In addition, many margarines contain trans fats, and are often added to modified foods to prolong shelf life.

Hot Dogs

Like other well-cooked and red meats, hot dogs promote inflammation. They are high in fat, salt, and can cause skin cancer. Remember that when it comes to hot dogs, there is a slope. If possible, look for hot dogs that have not been cured and are made from grass cattle. This, for example, gets my official stamp.

Canola oil

Canola oil is one of the most inflammatory foods. It is refined and contains omega-6 fatty acids. Alas, it’s in everything! Reading labels on packaged foods is essential. Studies show that healthy omega-6s and omega-3s are important, but most of the foods in the bags contain more omega-6s. In addition, this causes chronic inflammation.

Corn Syrup

Along with table sugar, fructose corn syrup and sugar are added frequently. Compared with ordinary sugar, it is cheaper and sweeter. In addition, it is absorbed more quickly into your body. However, eating too much HFCS can lead to insulin resistance, obesity, and other causes of inflammation.

Potato Chips

Like fried potatoes, potato chips are carb, high in sodium, and high in fried vegetable oil (nuts, canola, etc.). All three of these factors make it difficult to exacerbate inflammation. Instead, choose fried chips in avocado oil.


Such as white bread, potato chips, popular cracker varieties, etc. pretzels can be another food to help with inflammation. It is usually made from canola oil and sugar. To fix your pretzel, choose one of these items.

Mozzarella Foods

Although mozzarella sticks are high in protein, they also contain sodium-rich fats, which can increase your risk of obesity and other inflammatory diseases. Most often, they are coated with a fine powder and fried in a greasy oil, such as canola. Can’t control your cravings? Try this!

The clock

Not surprisingly, baking soda is on the list. In randomized clinical trials, only those in the soda group had added uric acid. This leads to inflammation and insulin resistance. Sugar can also be harmful because it releases more fructose.

Electronic Drinks

Along with baking soda, energy drinks are often high in sugar. Not to mention, a ton of caffeine. Excessive consumption of caffeine can increase blood pressure and heart rate, which in turn can lead to anxiety and insomnia. This increase can lead to negative consequences from head to toe. In addition, chronic cortisol release — through regular use of stimulants in energy drinks — increases inflammation.

6 Foods to Eat To Reduce Swelling

On the plus side, there are foods and beverages that reduce inflammation. And there it is, a great disease. In particular, fruits and vegetables — such as blueberries, potatoes, and green leafy vegetables — contain antioxidants and natural polyphenols.


Pears are rich in omega-3 fatty acids. They also contain potassium, magnesium, and fiber. Avocados help reduce inflammation. In another study, participants who ate pears and a hamburger, in contrast to the cherry itself, had fewer swelling markers.

Secret: Sunday Night Avocado Toast by Camille Styles

Fruits of Blueberries

All fruits are an amazing source of antioxidants. It contains antioxidants called anthocyanins. These are drugs that reduce the risk of infection. Blueberries, in particular, contain flavonoids that can help fight inflammation. They also contain medicines that help to protect your immune system. Also, reduce chronic inflammation.

Secret: Paleo Blueberry Muffins author Paleo Running Mom

Extra-Virgin Olive Oil

Virgin olive oil contains a lot of phenolic compounds. Interestingly there is one thing in particular — oleocanthal. Oleocanthal has anti-inflammatory properties similar to ibuprofen.

Secret: Greek Salad with Love and Lemons


Salmon, sardines, and mackerel are oily fish that contain omega-3s. Studies show that it has anti-inflammatory properties. EPA and DHA, contained in these fish, reduce inflammation that can lead to serious illness and disease.

Secret: Mini Fish Cakes by Champagne Zokoma

Green Vegetables

Spinach, kale, cola, and much more, green leafy and anti-inflammatory powerhouses. They are filled with a natural vitamin-E-antioxidant shown to reduce inflammation in the body

Secret: Superfood Detox Salad with Fit Foodie Finds


Turmeric contains curcumin, a substance that can reduce inflammation and inflammation. Along with fenugreek and cinnamon, the anti-inflammatory ingredients have medicinal properties, including the potential to increase the body’s antioxidant capacity.

Secret: Anti-Inflammatory Turmeric Tea by Elizabeth Rider

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