Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation. These refined carbs are also linked to obesity and a host of chronic conditions.
Refined carbohydrates
Foods such as white bread, pasta, and pastries are made with refined flour, which has been stripped of its fiber and nutrients. Refined flour is metabolized much more quickly than unrefined carbohydrates, which can cause blood sugar spikes that lead to inflammation [2].
Foods that cause inflammation
refined carbohydrates, such as white bread and pastries. French fries and other fried foods. soda and other sugar-sweetened beverages.
If you're a fan of whole grains and wonder which you should choose to include as a part of an anti-inflammatory diet, there's no wrong choice! Oatmeal, brown rice, whole grain wheat bread, barley, buckwheat, bulgur and millet are all exceptional options.
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation. These refined carbs are also linked to obesity and a host of chronic conditions.
Bananas have anti-inflammatory properties that can help reduce inflammation and support the body's immune system.
"Wheat bread made with 100 % whole wheat is not inflammatory for most individuals who do not have a gluten allergy or intolerance. However, white wheat bread is made with refined carbohydrates which are highly inflammatory and harmful to overall health when consumed on a regular basis."
The Link Between Coffee and Inflammation
Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups. In fact, it's quite the opposite. Coffee may have anti-inflammatory effects in the body.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
Chicken is also relatively high in omega-6 fats, including arachidonic acid, a fatty acid that directly feeds cellular production of inflammatory chemicals.
Therefore, honey, as it has anti-inflammatory activity, may contribute positively to the prevention of metabolic and cardiovascular diseases particularly in case honey mixed with other healthy foods.
Nightshade Vegetables
Eggplants, peppers, tomatoes and potatoes are all members of the nightshade family. These vegetables contain the chemical solanine, which some people claim aggravates arthritis pain and inflammation.
The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut.
As little as 20 minutes of exercise reduces inflammation
The results revealed that a 20-minute session of moderate exercise can have anti-inflammatory effects.
To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.