The 5 foods to ax if you want to reduce inflammation

What’s the first step to reducing inflammation in the body?

We all know inflammation is bad for us. We hear it all the time. But the term is said so much it’s basically morphed into an abstract concept—kind of like white noise. Yes, it’s bad, but how and why? We just know it’s bad. But that blanket-coverage term of “bad” doesn’t do us much good.

It’s kind of like our dog Paris (rest her soul). She would turn her head if she wanted nothing to do with something and pretend it wasn’t happening. But turned head or not, she was still going to the vet. 🐶

It’s the same with inflammation. Just because we hear it’s bad for us but pretend it won’t affect us doesn’t do us much good.

I’ve said it once and I’ll say it again—it’s always better to be over-informed about your health than under-informed or worse—misinformed. The first step is always gaining knowledge.

So, let’s get started.

Inflammation isn’t all bad. Yes, you read that right.

The last time you got a cut, you probably noticed how redness immediately started forming around it. That redness was the trademark sign of inflammation. But instead of destroying your body, it was repairing it. After all, the body is pretty smart and knows how to heal itself.

But it can’t do all the heavy lifting.

Like all things in life, too much of a good thing transforms into a bad thing. And when the body is repeatedly inflamed, that’s when the situation shifts from good to not-so good to the worst-case scenario.

You may have heard that food is the best medicine. It can also be one of the worst drugs. When we consistently (the key word here is consistently) put foods into our bodies that aren’t good for us, it can lead to a whole host of side effects, including…

• Anxiety and depression

• Insomnia

• Chronic fatigue

• Frequent or recurrent infections

• Gastrointestinal diseases

• Joint and muscle pain

• Chronic inflammation

But wait, there’s more! (Speaking of that, does anyone know what ever happened to that ShamWow guy?) Over time, all those negative side effects can lead to…

• Heart disease

• Cancer

• High blood pressure

• Kidney disease

• Liver disease

Yeah, the real bad guys.

So, when we’re talking about foods that cause inflammation in joints and throughout the body, what exactly are we talking about? Well, guess no longer—I’ll be providing an easy-to-follow list of inflammatory foods that need to go.

I’ll also be giving you easy food swaps you can make today in each category to reduce inflammation in the body. Most recommendations are complete with brand names, so you don’t have to stand in the middle of the grocery store aisle wondering what to buy.

And there are bonus tips sprinkled throughout for you to keep in mind during your next grocery trip, too.

Now, let’s get started.

A list of foods that cause inflammation throughout the body—and how

Fried foods

• AGEs. When foods are plunged into shimmering oil and crisped up at sky-high temperatures, advanced glycation end products (AGEs) are released in them. When you eat these AGEs-riddled foods, your immune system becomes activated and the body becomes inflamed as it tries to fight back. Think of AGEs as things that rapidly age us (get it?) and wear down your body from the inside out. When they build up in the body’s cells, they allow disease and degeneration to walk right in and act like they own the place. Kind of like squatters.

• High in calories. To be fair, fried Oreos, fish ‘n chips, and fried chicken have never exactly been considered “diet” foods. It’s well-known that a major problem with the giant calories they pack is that they can lead to unhealthy weight gain. But what’s not as well-known is that this weight gain creates a domino effect within the engorged cells, as they begin releasing harmful substances and hormones that further fuel inflammation.
  

• High in unhealthy fats. Whether it’s chicken tenders from a drive-thru or a side of French fries at a sit-down restaurant, most fried foods take a dive into peanut, corn, vegetable, or canola oil. Although they sound innocent enough (allergies aside, who doesn’t love Mr. Peanut?), these oils are high in saturated and/or trans fats. Those unhealthy fats skyrocket bad cholesterol (LDL) and torpedo good cholesterol (HDL), which can lead to heart disease. On top of that, because the body views these particular fats as invaders, they allow pro-inflammatory cytokines to run rampant throughout the body. And they light up inflammatory pathways along the way
  

Bonus tip: Try to limit your saturated fat content to less than 6% of your entire caloric intake each day.

Bonus tip #2: When baking recipes call for vegetable or canola oil, you can use coconut oil (switch to refined if you don’t want a twinge of coconut taste), olive oil, or avocado oil instead.

Swaps

Fried chicken, fish ‘n chips, or any other fried protein sources → Baked, sauteed, steamed, or blackened protein at lower, consistent temperatures (slow and steady wins the race here)

French fries → Baked potato wedges or steamed potatoes or vegetables

Potato chips → Baked chips (try Terra chips or Simply Nature sweet potato chips)

Canola, corn, vegetable, or peanut oil → Extra virgin olive oil (California Olive Ranch) or coconut oil (virtually any brand) for low to medium heats and avocado oil (Chosen Foods) or sesame oil (basically any brand for Asian dishes) for high heats

Added sugar

• AGEs. They’re baaaack. It’s no surprise added sugars made the list of inflammatory foods, right? But what may be surprising is that eating foods that are full of sugar also leads to the formation of those body-decaying AGEs we talked about earlier. So, when you eat something like a churro or donut, it’s basically a double whammy for AGEs (and yourself).
  

• High glucose and insulin levels. When we eat sugary things, it spikes both our blood glucose and insulin levels. From time to time, that’s not so bad. But when this happens over and over again, our body becomes unable to regulate blood sugar levels on its own, and insulin resistance can occur. How? Well, the pancreas starts working overtime to produce even more insulin because it thinks not enough of it is being produced. In reality, too much is being produced. Those elevated insulin levels open the pathway to not only inflammation but an increased chance of developing heart disease and type 2 diabetes.

• Harmful bacteria. Sugar may be sweet, but it’s not for our gut microbiome. Along with wrecking our gut health, it also breeds harmful bacteria throughout our intestines. These unwanted guests include Clostridium difficile, which can lead to severe diarrhea and other gastrointestinal issues, and Candida albicans, which can cause skin rashes and fatigue. When these bacteria are fueled with even more sugar, they begin growing out of control. And as a thank you, they release toxins that travel into the bloodstream and activate inflammatory responses throughout the body. Not very sweet after all.

Bonus tip: While “sucrose,” “sugar,” or “cane sugar” are what sticks out like a sore thumb on any ingredient list, be on guard for sneaky terms like glucose, high fructose corn syrup, maltose, dextrose, galactose, maltodextrin, brown rice syrup, barley malt, molasses, and turbinado. All of those are fancy code words for pure sugar that do nothing to reduce inflammation.

Bonus tip #2: Check the nutrition facts—especially for how many grams of added sugar there are—before you place something in your grocery cart. For instance, you’d be surprised at how many pasta sauces have loads of added sugar in them or how yogurts that boast about their health benefits are really sugar conventions under the lid.

Swaps

Brown sugar → Coconut sugar, local honey, or 100% pure maple syrup

Added-sugar yogurt → Any yogurt that has less than 10 grams of added sugar (such as Siggi’s Icelandic skyr or a no-sugar-added yogurt)

High-sugar pasta sauces → Victoria Low-Sodium Marinara, Rao’s Marinara, or any pasta sauce that has 0 added grams of sugar and less than 500 grams of sodium

Granola bars → Anything that has minimal ingredients and less than 10 grams of added sugar (or close to it). Bonus points if it has around 10 grams of protein, too. This includes ALOHA organic plant-based protein bars, RXBARs, or LÄRABARs.

Processed and certain types of red meats

• Saturated fat. This cholesterol elevator runs rampant in fatty cuts of red meats such as ground beef (not lean), brisket, and beef short ribs. But it doesn’t stop with sky-rocketing bad cholesterol levels. Saturated fat also triggers inflammation in fat tissue by ramping up the amount of fat and inflammatory cells roaming around in the tissues, impairing normal insulin functioning and disrupting the body’s metabolism.
  

• Arachidonic acid. Red meat, such as beef and lamb, is higher in arachidonic acid than most other cuts. Don’t get me wrong—it’s an essentially fatty acid. We do need it. The problem is that when you’re eating large amounts of red meat on a regular basis, it becomes too much of a good thing. (See the running theme here?) As this acid builds up in the body, it can promote inflammation throughout the body.
  

• Added nitrates and nitrites. These preservatives are infused in processed meats like bacon, ham, deli meats, and hot dogs. This is meant to preserve flavor, prevent bacteria overgrowth, and maintain an appealing color. All good things, right? Wrong. Unfortunately, they’re what make processed and certain kinds of red meat one of the worst foods for inflammation since these preservatives can stray from their intended duties and transform into nitrosamines. The latter are especially potent and known to not only cause inflammation but also damage DNA. Oh, and did I mention they’re known carcinogens?
  

Bonus tip: Try only eating red meat twice a week.

Swaps

Ribeye steak, porterhouse steak, T-bone steak, prime rib, brisket, beef short ribs → Tenderloin, flank steak, round steak, skinless chicken breast, fish (salmon, tuna, or trout)

Pork belly or ribs → Pork loin or tenderloin

Ground beef (high-fat blends) → 93% lean ground beef (preferably grass-fed and organic), ground chicken, or ground turkey

Bacon, sausage, or ham → Pasture-raised eggs (Simply Nature or Vital Farms), chicken or turkey sausage (Applegate Naturals)

Deli meats → Thinly sliced or pulled chicken or turkey breast

Sodas

• Unhappy gut. There are a number of artificial sweeteners out there pretending to be healthier options while swimming around in sodas. These include aspartame, sucralose, saccharin, and mono-sodium glutamate. But instead of being a good-for-you way to bypass sugar, these sugar imposters may disrupt the body’s gut bacteria. Sucralose and saccharin in particular may spark even higher glucose levels and can lead to glucose intolerance. As time goes on, this negative combination can contribute to weight gain and obesity that thrives on and produces low-grade inflammation.
  

• Insulin resistance. If you think that gives you a free pass to grab the sodas filled with high fructose corn syrup instead—not so fast. The non-artificial-sweetener sodas are still bursting at the seams with sugar. (A 12 oz. can of Coke has 38 grams alone—the equivalent of about 10 sugar cubes!) All sodas cause the body’s blood sugar regulation to go into pure chaos. This leads the body down the trail of insulin resistance and jumpstarts inflammatory responses throughout the body. The end result? Chronic inflammation.
  

• Phosphoric acid. Many classic sodas incorporate this acid into their formulas to give drinks their classic tangy taste. You know, that flavor that makes you immediately recognize a drink as Pepsi or Coke. While it might light up your taste buds temporarily, excessive amounts of this acid have also been linked to lighting up your body’s inflammatory responses like the Fourth of July.
  

Bonus tip: Beware of “zero calorie” sodas, or anything similar. Despite the name, diet soda is not a healthy alternative. The artificial sweeteners and other chemicals it contains make it a less-than-ideal “health” option that has been linked to inflammation—and worse.

Bonus tip #2: That once-thought-to-be-healthy-sweetener-alternative Stevia may have the same effect on gut microbiome as its ugly relatives—aspartame and sucralose. Emerging research suggests it may not be healthy as it was advertised to be. Use with caution—if at all.

Bonus tip #3: The “natural flavors” you see on an ingredient list may not be so natural. It could mean MSG is lurking inside, which is also linked to inflammation.

Swaps

Sodas → Fruit-immersed water, water with lemon, or plain water

Sweet‘n Low, Stevia, Truvia, Splenda, Equal → Pure cane sugar (in moderation), coconut sugar, 100% pure maple syrup, or local honey

Refined grains/simple carbs

• High glycemic index and low fiber content. You could pretty much strike out this title and replace it with “sugar.” Because refined grains and simple carbs are missing fiber and other vital nutrients, there’s nothing in the body to stop it from saying, this looks like sugar! And then converting it immediately into just that. While the sugar settles in, it clears the path for inflammation to make itself at home, too, making it one of the worst foods for inflammation.
  

• Insulin resistance. While the body is trying to get rid of the excess sugar that’s traveling throughout it, it triggers that all-too-familiar inflammatory response. When this happens repeatedly, the body’s ability to regulate sugar gets thrown out of balance and leads to insulin resistance. Which ultimately leads to—you guessed it—inflammation.
  

• Weight gain and obesity. Most simple carbs (think pasta and white bread) are high in calories and low in natural nutrients. When we eat these deceptively delicious foods, they can lead to unwanted weight gain and even obesity over time. This entire process triggers the production of dangerous inflammation hormones such as leptin (which has been linked to breast cancer in women). And as immune cells begin to sneak into these new fatty tissues, it sparks inflammation and, ironically, makes it more difficult to shed the pounds. Not only are they some of the worst foods for inflammation but also for your BMI.

(Controversial) bonus tip: White rice isn’t a forsaken, deadly option that deserves to be condemned to a list of inflammatory foods. There, I said it.

Contrary to what your friend who took one nutrition class back in college tells you, white rice is easier to digest than brown rice. Not to mention, white rice has the minerals and nutrients you need added to it—and you can actually digest them! While you may hear horror stories of how white rice spikes glucose levels, that’s true on one condition—if it’s eaten on its own. But most people don’t eat a huge bowl of only white rice.

Normally, it’s paired with chicken, beans, and/or vegetables. All of these add roadblocks such as protein, fiber, and other nutrients that protect against those dreaded glucose spikes.

So, if you prefer white rice over its more nutty counterpart on your quest to reduce inflammation, go for it.

Bonus tip #2: Almost every food brand has jumped on the gluten-free bandwagon. But gluten-free shouldn’t be a buzzword. It should be a term that appeals to anyone who has Celiac disease or gluten sensitivity. And if you don’t have either, there are no added benefits to eating gluten-free foods.

Swaps

Cereal → Nature’s Path Smart Bran, Cascadian Farm Purely O’s, or Bob’s Red Mill organic oats (for homemade oatmeal that isn’t tainted with glyphosates)

White bread → Dave’s Killer Bread - White Done Right, Simply Nature - Graintastic, Food for Life Ezekiel Bread, Schar - Gluten-Free Artisan Baker Multigrain Bread

Pasta → Bionaturae rice and lentil pasta (the only “healthier” pasta variety we’ve tried that doesn’t taste weird; it’s also gluten-free by nature)

Bagels → Dave’s Killer Bread bagels, Canyon Bakehouse bagels (gluten free)

Hamburger buns → Dave’s Killer Bread hamburger buns, Food for Life Ezekiel hamburger buns, or Canyon Bakehouse Burger Buns (gluten-free)

Pretzels → Simply Nature grain-free pretzel varieties (gluten-free)

Conclusion

You might’ve noticed that the five worst foods for inflammation we went over have at least one thing in common with another. Whether it’s packed-on pounds, insulin resistance, or a miserable gut, they all come impressively packed with the ability to inflame the body and tank your health over time.

So, when you combine them—such as choosing a soda to go along with your pizza—well, the effects are only magnified. And when that happens over and over again? Yikes.

Now, does that mean you never get to eat birthday cake again because you’ve been condemned to a life of misery? Not at all. You don’t need to raid your pantry and throw out everything that has added sugar in it. (Yes, that includes your cherished Oreos you stashed in the back so your kids won’t find them.

Instead, by consistently taking small steps to reduce inflammation—such as by swapping out a less-healthful option for a healthier one—you can gently get on the path to living a healthier life. And still eat the things that aren’t so good (just not as much or as frequently). Remember, the body is wonderful at healing from acute inflammation. It’s when it gets consistently overloaded with inflammation fuelers that it becomes a problem.

But sometimes you might want a little help reducing inflammation in the body, especially if you’re experiencing pain or achy and stiff joints.

Because I’m sure you don’t care to spend months waiting to notice a decrease in the dull, throbbing ache in your knees that makes walking the beach a faraway dream. Or the stiffness that grips your fingers and makes opening a jar nearly impossible. Especially if it’s something you’ve been dealing with for a while already.

I’ll admit it…

Even though food swaps are crucial, it’s going to take some time to undo the damage that’s been done by, well, living. That’s a reason why I brought a patented Red Light Therapy device called UltraSlim into the office. It uses a very specific dosage of cold laser to go all the way down to the cellular level and fuel depleted, run-down cells with the energy they need to repair and regenerate tissue.

It’s a side-effect-free, FDA-cleared way to combat pain and inflammation—naturally. These painless sessions range from 20 to 40 minutes per affected area, and the clinical recommendation is to start out once to twice a week to see the most benefit. But like everything in the office, treatment plans are tailored to your specific needs.

To find out more or schedule a complimentary consultation to see how to reduce inflammation, call us at 772-287-0122 or send us an email at bewell@drdouglasrinehart.com.

In the meantime, happy grocery shopping. 🛒