The best of EcoWatch, right in your inbox. Sign up for our email newsletter!
On the one hand, it's your body's natural way of protecting itself when you're injured or sick.
It can help your body defend itself from illnesses and stimulate healing.
Interestingly, the foods you eat can have a major effect on inflammation in your body.
Here are 6 foods that can cause inflammation.
1. Sugar and High-Fructose Corn Syrup
Table sugar (sucrose) and high-fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet.
Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose.
In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs — in part due to the inflammatory response to sugar (6).
In another study, the anti-inflammatory impact of omega-3 fatty acids was impaired in mice fed a high-sugar diet (7).
What's more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance (8).
Sugar can also cause harm because it supplies excess amounts of fructose.
While the small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is a bad idea.
Researchers also note that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease (16).
Food high in added sugar includes candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries and certain cereals.
Consuming a diet high in sugar and high-fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effect of omega-3 fatty acids.
2. Artificial Trans Fats
Artificial trans fats are likely the unhealthiest fats you can eat.
They're created by adding hydrogen to unsaturated fats, which are liquid, in order to give them the stability of a more solid fat.
On ingredients lists, trans fats are often listed as "partially hydrogenated" oils.
Most margarines contain trans fats, and they are often added to processed foods in order to extend shelf life.
In addition to lowering "good" HDL cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease (26).
Ingestion of artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein (CRP).
In fact, in one study, CRP levels were 78% higher in women who reported the highest trans fat intake (26).
In a randomized controlled trial of overweight older women, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oils (27).
Food high in trans-fat includes french fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortening, packaged cakes and cookies, some pastries, and all processed food that lists partially hydrogenated vegetable oil on the label.
Consuming artificial trans fats may increase inflammation and raise your risk of several diseases, including heart disease.
3. Vegetable and Seed Oils
During the 20th century, the consumption of vegetable oils increased by 130% in the US.
Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content (30).
Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.
In one study, rats fed an omega-6 to omega-3 ratio of 20:1 had much higher levels of inflammatory markers than those fed a ratio of 1:1 or 5:1 (31).
However, evidence that a high intake of omega-6 fatty acids increases inflammation in people is currently limited.
More research is needed before any solid conclusions can be made.
Vegetable and seed oils are used as a cooking oil and are a major ingredient in many processed foods.
Some studies suggests that vegetable oil's high omega-6 fatty acid content may promote inflammation when consumed in high amounts. However, the evidence is inconsistent and more research is needed.
4. Refined Carbohydrates
Carbohydrates have gotten a bad rap.
However, the truth is that not all carbs are problematic.
Ancient humans consumed high-fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruits (34).
Refined carbs have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.
Refined carbs have a higher glycemic index (GI) than unprocessed ones. High-GI foods raise blood sugar more rapidly than low-GI foods.
In one study, older adults who reported the highest intake of high-GI foods were 2.9 times more likely to die of an inflammatory disease like chronic obstructive pulmonary disease (COPD) (37).
In a controlled study, young, healthy men who ate 50 grams of refined carbs in the form of white bread experienced higher blood sugar levels and an increase in a particular inflammatory marker (38).
Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks and all processed food that contains added sugar or flour.
High-fiber, unprocessed carbs are healthy, but refined carbs raise blood sugar levels and promote inflammation that may lead to disease.
5. Excessive Alcohol
Moderate alcohol consumption has been shown to provide some health benefits.
However, higher amounts can lead to severe problems.
In one study, the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP increased (39).
People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called "leaky gut" — can drive widespread inflammation that leads to organ damage (40, 41).
To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.
Heavy alcohol consumption may increase inflammation and lead to a "leaky gut" that drives inflammation throughout your body.
6. Processed Meat
Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky.
Processed meat contains more advanced glycation end products (AGEs) than most other meats.
Of all the diseases linked to processed meat consumption, colon cancer's association is the strongest.
Although many factors contribute to colon cancer, one mechanism is believed to be an inflammatory response to processed meat by colon cells (47).
Processed meat is high in inflammatory compounds like AGEs, and its strong association with colon cancer may be due in part to an inflammatory response.
The Bottom Line
Inflammation can occur in response to many triggers.
Some of these are hard to prevent, such as pollution, injury, or sickness.
However, you have much more control over factors like your diet.
To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it. You can also eat anti-inflammatory foods.
- Top 20 Healthy Salad Toppings - EcoWatch ›
- 8 Detox Salad Recipes to Kick-Start Healthy Eating - EcoWatch ›
- Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally ... ›
EcoWatch Daily Newsletter
By Tara Lohan
The Santa Fe River starts high in the forests of New Mexico's Sangre de Cristo mountains and flows 46 miles to the Rio Grande. Along the way it plays important roles for wildlife, irrigation, recreation and other cultural uses, and provides 40 percent of the water supply for the city of Santa Fe's 85,000 residents.
By Julia Conley
Climate campaigners on Friday expressed hope that policymakers who are stalling on taking decisive climate action would reconsider their stance in light of new warnings from an unlikely source: two economists at J.P. Morgan Chase.
Tensions are continuing to rise in Canada over a controversial pipeline project as protesters enter their 12th day blockading railways, demonstrating on streets and highways, and paralyzing the nation's rail system