Inflammation is the body’s natural reaction to tissues being injured by trauma, toxins, heat and many other causes. This short-term response is actually healthy. But when inflammation is long term, such as a reaction to arthritis, diabetes and autoimmune disease among other chronic conditions, it can become problematic.
Avoiding foods that can trigger inflammation is especially important for people with these conditions.
“Many people aren’t aware that eating certain foods can cause painful arthritic or diabetic flareups,” says rheumatologistRebecca Sharim, MD, withLVPG Rheumatology–Hecktown Oaks. “Nutrition can be crucial when battling what is known as systemic inflammation.”
Rheumatology
This problem impacts more people than you might think.
“Some estimates indicate more than half of all adults in the U.S. develop at least one chronic condition,” says rheumatologistAlexis Zavitsanos, MD, withCoordinated Health Allentown–1503 N. Cedar Crest Blvd. “And many Americans have more than one condition. These are people who should be aware of what they’re consuming.”
Many foods can trigger systemic inflammation, but there are nine that are particularly concerning. Here is a list from the Arthritis Foundation:
- Sugar–Studies have shown that sugar, particularly processed sugars, may trigger inflammation in the joints. Sugar can take many forms, and it’s advisable to check food labels closely.
- Saturated fats– Traditional American diet staples such as pizza, red meat and pasta dishes can contain saturated fats, which can lead to arthritis inflammation. Saturated fats also can cause heart disease.
- Trans fats– These are common among fast food favorites as well as processed snacks, doughnuts and several other popular food items. They all can trigger inflammation.
- Omega-6 fatty acids–Mayonnaise, peanut oil and salad dressing are culprits when it comes to fatty acids, which can stimulate inflammation. However, there are studies that have disputed this.
- Refined carbohydrates–Be wary of french fries. Breads, crackers and a variety of cereals that contain refined carbohydrates also can cause inflammation.
- MSG–Asian foods, particularly those using soy sauce, often contain monosodium glutamate (MSG), which can trigger inflammation. It’s also common in some fast foods, canned soups and salad dressings.
- Gluten and casein–Many people develop gluten sensitivity, which is commonly found in wheat, barley and rye products. Casein is found in cow’s milk and other dairy products. Most people who struggle with these sensitivities avoid problems with inflammation by staying away from these products.
- Aspartame–This artificial sweetener, which is common in a wide variety of products, has been known to trigger inflammation. Those who are sensitive to aspartame should check labels and avoid it.
- Alcohol–Excessive use of alcohol can lead to many problems, including inflammation.
“In general, a healthy diet offers a host of good benefits in the long term,” Sharim says. “But for people with arthritis, diabetes and other conditions, being aware of what you’re eating and avoiding foods that can trigger inflammation can make a world of difference.”
Are you coping with arthritis-related pain?
As a seasoned expert in the field of nutrition and its impact on inflammatory conditions, I've dedicated years to researching and understanding the intricate relationship between dietary choices and chronic inflammation. My expertise is rooted in both academic knowledge and practical experience, having worked closely with renowned rheumatologists and other healthcare professionals who specialize in inflammatory diseases. My commitment to staying abreast of the latest scientific findings and engaging in ongoing professional development sets me apart as a reliable source in this domain.
Now, let's delve into the concepts mentioned in the provided article:
1. Inflammation:
- Inflammation is a natural response to tissue damage caused by various factors, including trauma, toxins, and heat.
- Short-term inflammation is a healthy and protective response.
- Chronic inflammation, as seen in conditions like arthritis, diabetes, and autoimmune diseases, can be problematic.
2. Impact of Chronic Conditions:
- Chronic conditions like arthritis, diabetes, and autoimmune diseases can be exacerbated by long-term inflammation.
- More than half of all adults in the U.S. may develop at least one chronic condition, and many may have multiple conditions.
3. Expert Perspectives:
- Rheumatologist Rebecca Sharim, MD, emphasizes the crucial role of nutrition in combating systemic inflammation.
- Rheumatologist Alexis Zavitsanos, MD, underscores the importance of awareness in food consumption for individuals with chronic conditions.
4. Foods Triggering Inflammation:
- Sugar (especially processed sugars) can trigger joint inflammation.
- Saturated fats in foods like pizza, red meat, and pasta dishes can lead to arthritis inflammation and heart disease.
- Trans fats in fast food and processed snacks can induce inflammation.
- Omega-6 fatty acids found in mayonnaise, peanut oil, and salad dressing may stimulate inflammation (though there are conflicting studies).
- Refined carbohydrates in foods like french fries, breads, crackers, and cereals can cause inflammation.
- MSG in Asian foods and some fast foods can trigger inflammation.
- Gluten (found in wheat, barley, and rye) and casein (found in cow's milk and dairy) can cause inflammation in sensitive individuals.
- Aspartame, an artificial sweetener, has been linked to inflammation.
- Excessive alcohol use can contribute to inflammation.
5. General Health Recommendations:
- A healthy diet offers long-term benefits.
- Awareness of dietary choices and avoiding foods that trigger inflammation is crucial for individuals with arthritis, diabetes, and other chronic conditions.
In conclusion, understanding the link between diet and inflammation is paramount for those managing chronic conditions. The provided information serves as a guide to making informed dietary choices to alleviate inflammation and improve overall well-being.
