As the number of people with chronic diseases has increased rapidly in recent years, the role of inflammation has become a hot topic.

Inflammation is our body’s natural response to an injury, infection, or toxin, such as redness of a wound or swelling caused by a virus. But Western diets can cause our bodies to become chronically inflamed. This is linked to a number of diseases, including heart disease, cancer, obesity, diabetes, Alzheimer’s and even premature aging.

“The immune system reacts to the Western diet as if it were a harmful microbe,” explains Dr Shilpa Ravella. A Quiet Fire: The Story of Inflammation, Diet, and Disease. “Stress cells are activated and the body produces excessive amounts of inflammatory molecules. “What we put in our mouth matters.”

But you don’t need to eat a monk diet to prevent inflammation. “Our diet is always more important than individual foods. Dr. D., chief nutritionist at Zoe, a science and nutrition company. As long as the majority of our diet supports our health, our body can cope with a minority of our foods being potentially pro-inflammatory,” says Federica Amati.

The following foods should be on your “watch list” if you want to limit inflammation.

1. White sliced ​​bread

Processed white sliced ​​bread has its fibers removed. Although it is not sweet, it causes a sudden rise in our blood sugar, which triggers the release of insulin, causing this sugar to drop. Other white carbohydrates, such as white rice and pasta, have a similar effect, although less so.

“Highly processed carbohydrates are quickly absorbed by the liver, eliciting a rapid insulin response in the pancreas,” says Amati. “Our research shows that high glycemic load meals (lots of free sugars) cause the postprandial inflammatory response to be more pronounced.”

Repeated blood sugar fluctuations cause our cells to become numb to insulin; This is a condition known as “insulin resistance,” which causes inflammation in the body and can lead to weight gain and disease.

What to eat instead

Reduce the impact of white carbs by mixing them with healthier foods (for example, nut butters on toast or vegetables with rice). “Research shows that if you add berries or nuts to refined carbohydrates, you see fewer inflammatory spikes than if you eat processed foods alone,” says Ravella.

Better yet, replace white carbs with whole grain versions like whole grain bread, brown rice and whole wheat pasta. Since most of us don’t eat the recommended 30g of fiber per day, this is a golden opportunity to increase your intake of gut-loving fibre.

2. Sausages

Most of us love our morning roast, but studies have linked eating too much sausage and other processed meats like bacon, hot dogs and ham with an increased risk of inflammation.

These meats are often preserved with nitrates, and these nitrates can trigger inflammation when combined with protein. It is also high in salt and saturated fat, both of which are inflammatory.

Red meats such as beef, steak and pork may be unprocessed, but they also contain high levels of saturated fat, and eating large portions of processed meat every day has been linked to bowel cancer.

“Processed meats cause inflammation in the gut and increase the risk of cancer. For red meat, it depends on the amount consumed and the type of gut microbes you have. For some people, the carnitine and choline found in red meat break down in the gut to form pro-inflammatory metabolites. For others, it’s not that much of a problem.” “But too much red meat in the diet is pro-inflammatory due to high amounts of saturated fat,” says Amati.

What to eat instead

Go meat-free days and replace red meat with healthier alternatives like chicken and fish.

“Instead of making bacon the focus of the meal and eating a bacon sandwich, eat it in smaller amounts. For example, mash avocado on whole-grain toast with sliced ​​tomato and a slice of bacon on top,” says Dr. Sammie Gill, a dietitian specialist in gastroenterology.

3. Beer

Although UK guidelines recommend 14 units of alcohol per week as the safe limit, researchers are increasingly recommending reducing alcohol consumption even further.

“Recent reports suggest a link between increased cancer rates and alcohol use among young adults,” says Ravella. “Alcohol is riskier and more provocative than we previously imagined. “I advise people to stay away from regular alcohol use.”

What to drink instead?

Some people choose to drink alcohol only on weekends or aim to have a few alcohol-free days a week. Choose clear alcoholic beverages like vodka or red wine that are lower in sugar, as they contain polyphenols that act as antioxidants and reduce some of the harmful effects of alcohol.

4. French fries

Frying increases the production of harmful compounds that trigger inflammation. Like other deep-fried foods such as fried chicken and donuts, french fries or chips are high in saturated fat.

“Saturated fat raises ‘bad’ low-density lipoprotein (LDL) cholesterol. Saturated fat stimulates fat tissue inflammation, which triggers immune cells to release pro-inflammatory compounds,” explains Dr Gill.

What to eat instead

“’Gentle’ cooking techniques such as steaming, sautéing, stewing, boiling, pressure cooking, poaching and gentle cooking are less inflammatory. I minimize eating deep-fried foods like french fries, and if you want to enjoy them, consider making them at home; “You can control what kind of oil you cook them in and how much salt you use,” says Ravella. You can also replace them with baked sweet potatoes cut into wedges.

5. diet soft drink

Diet drinks may seem like a good option to avoid calories, but they’re full of artificial sweeteners; Although some studies suggest they are linked to inflammation, research is still inconclusive.

Last year, the World Health Organization (WHO) published a review of more than 280 studies and linked sweeteners to an increased risk of Type 2 diabetes, heart disease and some types of cancer. However, it was also acknowledged that more research was needed.

“Artificial sweeteners interact with gut microbes and disrupt the delicate balance of the mucosal layer that protects the intestinal lining,” says Dr Amati. “This disruption can cause more proteins, microbes, and byproducts of digestion to pass through the intestinal wall. When the intestinal lining is disrupted in this way, inflammation becomes chronic and intestinal symptoms can worsen, affecting daily life and our overall health.”

What to drink instead?

Try fruit pieces containing gut-friendly probiotics or drinking sparkling water with mint or kombucha.

6. Sweet fruit yoghurt

Fruit yogurt may seem healthy because it contains calcium, but it is often full of emulsifiers as well as sugar or sweeteners to make it creamier. Other snack foods such as cakes, biscuits and pastries are also rich in saturated fat, sugar and emulsifiers. The dangers of sugar are well known. “There are rapid, steep increases and dramatic decreases in blood sugar and insulin levels, which stress the body and trigger inflammation,” explains Ravella. “For example, if you have morning coffee, a soft drink at lunch, and a pastry with ice cream after dinner every day, you will increase blood markers of inflammation and inflammatory visceral fat, and your risk of death from a chronic inflammatory disease such as heart disease will increase.”

Similarly, emulsifiers, also found in ice cream, sauces, and dairy alternatives, have been shown to increase inflammation. “Food additives such as emulsifiers have been shown to promote pro-inflammatory gut microbes and increase intestinal permeability in cell and animal models,” says Gill.