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5 foods that promote inflammation



  • How can diet promote inflammation?
  • 5 foods that promote inflammation
  • Eat more anti-inflammatory foods

Diet has a huge impact on your health. This applies not only in a positive sense, but also in a negative sense – because the wrong diet can make you sick. There are foods that are not just “unhealthy”: no, they even have inflammatory properties. Inflammation weakens your immune system and can promote diseases such as osteoarthritis, rheumatism or diabetes. Not overnight, but why risk anything when you can prevent it today. How it works? With the right diet and consciously avoiding inflammatory foods.

How can diet promote inflammation?

Inflammation doesn’t just happen without a reason. They are a defense reaction of the body, so they are actually a good thing. In their basic function, they help your body heal. This is very helpful acutely and ensures that you get well sooner. Inflammations that last longer or even become chronic are problematic. The symptoms are – unlike in acute cases – so inconspicuous that you usually don’t even notice them, which is why they are also called “silent inflammation”.

Symptoms of silent inflammation can include:

  • fatigue
  • Lack of energy
  • Overweight
  • Digestive problems
  • High susceptibility to infections and colds

We now know that such chronic inflammation can trigger and promote diseases such as type 2 diabetes, arteriosclerosis, cardiovascular diseases or depression. But how exactly do such inflammations occur? According to the study, a lack of exercise, too much stress and our diet are largely responsible for this. The principle is simple: everything you give your body as food, it has to process. He simply cannot cope with some foods and a chronic inflammatory process occurs.

Inflammation caused by diet can occur

  • affect the blood vessels, causing plaque in the arteries and narrowing them,
  • affect the hormonal system,
  • weaken the intestine, the microbiome and thus the entire immune system,
  • become visible on the skin as acne or neurodermatitis.

To avoid all of this, you only need to do one thing: banish inflammatory foods from your diet.

5 foods that promote inflammation

Your diet should strengthen your body and keep it healthy, but please not make you sick. To prevent this from happening, you should limit your consumption of the following food groups in the future:

1. Refined sugar

Too much sugar makes you sick. We don’t want to exaggerate or scare people here, but there’s really nothing to sugarcoat about products that contain refined sugar. Science agrees and confirms again and again that household sugar, i.e. sucrose, in excess can be harmful and promote inflammation.

Sugar is an optimal breeding ground for bacteria and germs and also promotes inflammatory reactions. This can become visible on the skin in the form of acne or neurodermatitis, but it can also show up years later in the form of type 2 diabetes or arteriosclerosis.

The sugar molecules cause blood sugar and insulin levels to rise and fall extremely quickly, which damages the blood vessels over time. As a result, inflammation occurs there, thickenings occur where plaque builds up and the arteries first narrow and then can even become blocked. In addition, your “bad” intestinal bacteria love sugar and feed on it. This is how they multiply and really mess up your intestinal flora.

Since you definitely don’t want any of it, it’s better to leave out refined sugar. By the way, it is often hidden in other foods and drinks such as muesli, fruit juices or snacks.

2. White flour and wheat products

Wheat already has a bad reputation. The fact that the grain is considered to promote inflammation is not (only) due to the demonized gluten. Even if science is not yet in complete agreement, more and more studies are indicating that a certain protein, the so-called amylase trypsin inhibitors, or ATI for short, is responsible for the development of chronic inflammatory processes. Be careful, this has nothing to do with gluten intolerance, but it can be related.

While ATIs continue to be researched and discussed, one thing cannot be denied: wheat, or white flour, is nothing more than a string of sugar molecules and therefore has the same effects as sugar. That’s why the carbs in white flour products are also called the “bad” ones – because not all carbohydrates are bad. The quality counts. However, pasta or bread made from white flour has a similar effect to sweets: the carbohydrate chains are quickly broken down and the blood sugar level rises rapidly. You have already read about the consequences of this in the section “Refined sugar”.

3. Transfette

The “bad boys” among fats are the so-called trans fats. These are industrially hydrogenated fats that are unsaturated fatty acids and are found in ready-made products, fried foods, fast food and many processed foods, including sausages and sweets.

That not only sounds unhealthy, but it is. Your body has difficulty processing trans fats. There is an increase in bad LDL, i.e. low-density cholesterol, and a decrease in good HDL, i.e. high-density cholesterol. When LDL cholesterol is oxidized in the blood, it stimulates immune cells there and triggers an inflammatory reaction. According to studies, this can then weaken and damage the vessel wall, which promotes coronary heart disease.

4. Sausages and processed meats

A good rule of thumb is: the less processed food you eat, the better. Anything processed usually has ingredients on the ingredient list that you can’t even pronounce the name of and that’s not a good sign. Even if it’s not quite as devastating for sausage and processed meat, everything from this category also ends up on the list of inflammatory foods. Among other things, this is due to the unsaturated fats. You have already read above how bad trans fats are.

Avoiding processed meat has several advantages

Of course, there are also studies that provide scientific context and prove that red and processed meat promotes inflammation. But that’s not all: Processed meat, like all sausage products, was already classified as “carcinogenic to humans” by the WHO (World Health Organization) in 2015 based on clear studies. Red meat, such as beef, is considered “probably carcinogenic.”

5. Alcohol

What we’re talking about here isn’t the one glass that happens every now and then. It’s much more about the routine and regular reaching for (after work) beer, wine or prosecco. But no matter how much alcohol you consume, your body always has to “detoxify” first because it wants to get rid of the neurotoxin as quickly as possible. This happens via the liver and kidneys, which suffer in the long term and, according to studies, can become inflamed.

Another factor is the reaction to the stomach. Doctors discovered that ethanol stimulates the production of stomach acid. If there is more of it permanently, the stomach lining swells and becomes inflamed. Incidentally, studies have revealed that moderate alcohol consumption is good for health as a myth. This is how an alcohol break affects your body!

Get your individual nutrition plan now and start changing your healthy diet step by step. The nutrition plans are adapted to your calorie needs, possible allergies or intolerances can be taken into account in the recipes and individual foods can be excluded

Eat more anti-inflammatory foods

To counteract inflammation, you shouldn’t just avoid inflammatory foods. Your body needs good nutrients to fight inflammation and can prevent inflammation with the right nutrients. These include vitamins, minerals and trace elements, but especially so-called secondary plant substances, including antioxidants, as well as fiber, which strengthen your intestines and your microbiome (all intestinal bacteria). So that you don’t have to go without, you should eat these anti-inflammatory foods:

  • Berry
  • Green vegetables
  • Citrus fruits
  • Pineapple
  • Kohlgemüse
  • seeds and nuts
  • Omega-3 rich oils and fish

You should severely limit foods that promote inflammation. Especially if they have previously been an integral part of your diet. Replace them with healthy alternatives as much as possible. To do without it entirely would be utopian. As is often the case here: balance is the key. This means: If you generally eat a healthy and balanced diet, you can indulge in sweets or fast food without having to expect negative consequences.


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