What you eat affects more than your weight. We talk a lot in The Beauty Detox Solution about how certain foods can affect your health and beauty. Foods that promote inflammation are among the worst offenders, robbing you of your vitality and vibrancy, and making you feel terrible. The promote general aging as well.
What Is Inflammation?
Inflammation is one of the body’s natural immune responses. When a foreign invader – such is an infection or injury – enters the body, your body responds with an inflammatory counter attack. While you may recognize inflammation when you sprain your ankle and it swells, that type of inflammation is localized. However, it can also be systemic, affecting your organs and internal structures.
Effects of Chronic Inflammation
- Studies have linked chronic low-grade inflammation to heart disease.
- Chronic early inflammation has been linked to dementia in older adults.
- Some studies suggest inflammation may cause common age-related diseases that lead to disability in older adults.
Chronic inflammation can lead to chronic pain.- Many autoimmune diseases such as inflammatory bowel disease are also linked to inflammation.
Causes of Chronic Inflammation
A number of lifestyle factors can cause chronic inflammation. These include:
- Stress
- Lack of sleep
- Pollution
- Smoking
- Lack of exercise
- Diet
Foods that Cause Inflammation
The good news is you can control a number of the factors that cause inflammation. Getting plenty of sleep, stopping smoking if you do, and engaging in regular exercise will all make a difference. So will diet. The Beauty Detox lifestyle is an anti-inflammatory diet with a cleansing component that helps you rid your body of the toxicity leading to inflammation.
I wanted to take a closer look at the foods that do contribute to inflammation so you can avoid them! Here are nine of the worst offenders.
1. Sugar and refined starch
Every time you eat refined carbohydrates (any type of sugar including HFCS, sucrose, lactose, and others, as well as white foods such as white bread, etc.), it results in a rapid rise in blood sugar. This, in turn, causes insulin levels to rise, triggering an immune response. When blood sugar levels and/or insulin levels are high, the result is a pro-inflammatory response. This occurs every time you eat foods containing refined sugars and starches, which can lead to chronic inflammation.
Note: Be sure to also avoid agave, which may be low in glucose but super high in fructose, which creates its own set of problems.
2. Vegetable oil
Many vegetable oils are high in omega-6 fats, reducing your body’s critical balance of omega-3 to omega-6 fats. While omega-6 fatty acids are not bad in and of themselves, when your body gets out of balance, inflammation can result. That’s why I recommend cooking with just a tiny amount of coconut oil, which contains medium chain fatty acids. Olive oil is okay in small amounts as it is a monounsaturated oil. Avoid corn, soybean, safflower, etc. oils and products that contain them- like vegan “butter” spreads and mayonnaise.
3. Dairy products
Dairy can cause inflammation because your body recognizes it as a foreign invader and fights it with an inflammatory response. That’s because the human body does not process the high levels of protein (casein) or sugar (lactose) in dairy products well.
4. Red meat
Eating red meat produces a chemical called Neu5gc. The body produces an inflammatory immune response to it.
5. Wheat, rye, and barleyThese grains all contain the common allergen, gluten. When an allergen enters the body, the result is an immediate inflammatory immune response.
6. Foods high in trans fats
When you eat trans fats (hydrogenated oils found in many processed foods), they create low-density lipoproteins. LDLs feed inflammation.
7. Processed Corn
You’d be shocked at just how much corn there is in processed foods. The food processing industry uses a number of corn derivatives such as high-fructose corn syrup, corn starch, corn oil because it is cheap and plentiful. In its refined form, corn spikes blood sugar, leading to an increased insulin and inflammatory response.
8. Peanuts
Peanuts are one of the most common food allergens. There are naturally occurring molds found on peanuts. Even if you don’t have an anaphylactic response to peanuts, your body may recognize them as foreign invaders and create an inflammatory response.
9. Foods containing chemicals
The human body has not evolved to eat artificial chemicals such as additives, preservatives, food coloring, and the many other chemicals found in processed foods. Because your body doesn’t recognize these things as foods (and with good reason – they aren’t!), it launches an immune system response.
Anti-inflammatory foods
Good news! You can quiet inflammation with the foods you choose, as well. Here are my top nine.
1. Dark, leafy greens
Spinach, kale, and romaine, etc. are all terrific inflammation fighters because they’re rich in antioxidants and other natural anti-inflammatory agents. Yet another reason to start your day with the Glowing Green Smoothie.
2. Turmeric
This pungent spice often found in curry has been shown to have strong anti-inflammatory properties. Plus, it’s delicious!
3. Flaxseed
Flax contains omega-3 fats, which are anti-inflammatory. Try sprinkling a little freshly ground flax on your salad.
4. Blueberries
High in anti-oxidants, blueberries are a healthy and delicious anti-inflammatory food.
5. Broccoli, cabbage, and other cruciferous veggies
These foods are high in anti-oxidants, and they have a natural detoxifying effect. Therefore, you can eat them and cleanse your body of any harmful chemicals that are contributing to inflammation.
6. Probiotic and Enzyme Salad
This salad promotes better digestion and healthier gut flora, a potent mix for detoxification and fighting inflammation.
7. Chia seeds
Chia is high in inflammation fighting omega-3 fatty acids.
8. Avocados
These luscious fruits are high in carotenoids, which fight inflammation. They contain easily digestible monounsaturated fat, but don’t overdo it. 1/2 of a medium one is a day is a good maximum daily amount- and skip the oil on a salad if you are eating the avo with it.
9. Shiitake mushrooms
These Asian mushrooms contain high-molecular-weight polysaccharides (HMWP), which have been shown to improve immune function. When I am feeling run down I often eat shiitake mushrooms and they help me feel revived.
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Hi my family member! I want to say that this post is awesome, nice written and come with approximately all significant infos. I’d like to peer extra posts like this .
Is there a way to determine how much inflammation your body is experiencing?
Will bulking up on Omega 3s “cancel out” any overage of Omega 6s you may have?
A blood test from your doctor can show if you have inflammation. High c-reactive protein and a high platelet count are both indicators, for example.
Most foods that contain Omega 3s also have Omega 6 in it, so you won’t have that issue anyway. Plus, you would be surprised by how much you already eat has Omega 6 in it. As for your first question, I’m not really sure. I could tell I had a lot of inflammation because I always had tendinitis and plantar fasciitis, two chronic inflammatory conditions. I started following the Paleo diet, and these problems went away. Hope this helps a little!
The more I read about inflammation and what foods cause it and what foods cure it, it’s become easier and easier to eat the right foods for my body. After reading this post and the comments I have to say that what works best for some doesn’t work for all. I say, start by eliminating high inflammation foods first. Then go down the list.
You don’t have to be a strict vegetarian to be health or vegan. Just eat in moderation and you’ll be able to see what makes you feel good and what doesn’t.
I’ve tried lots of diets/meal plans over the years and I know that eliminating meat completely is not a good thing for me. I feel sluggish, tired and I can hardly get through a 30 minute cardio exercise. I need to eat meat so I eat fish, venison and chicken. Lots? No. But maybe 3 – 5 oz a day if I eat meat that day.
Just find out what works best for you. If you feel great and your not eating a lot of the inflammation causes foods then make changes slowly and find out what really works for you.
Cheers!
Michelle
Please give example on meals to keep inflamItation out of your body.
Thanks
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i have roseaca and have tingling on my face more so when i lay down and my eyes hurt been having laser surgery for the redness and been sticking to a diet
Kimberly,
One inflammation source for many people like myself that you did not mention is nightshades – potato, tomato, pepper, eggplant, okra, tobacco (shudder). As great as capsicum is for some people to get relief from arthritis and inflammation, for people like me, it causes intense pain.
Peppers, capsicum or paprika will generate shin splints, joint pain, and often pre-patellar bursitis within an hour of eating them. Tomatoes and eggplant get to me within a few hours. Potato hits me two days later. I don’t eat okra or use tobacco, so I can’t vouch for them.
I have chronic (tertiary) Lyme disease and associated co-infections that have caused neurological and joint problems for decades. We “Lymies” tend to be ultra sensitive to nightshades.
Hi Kim
Sorry this is unrelated… But I could really use your wisdom. I’m recently unable to get wet for intercourse. The only thing that has changed is my diet and the water I shower in is now city water instead of well water. I haven’t been following your beauty detox to perfection. But right now I eat only organic, I properly food combine, I’m vegan and I don’t eat soy or gluten or refined sugars. I also recently went cold turkey on drinking alcohol. Please help me. What can I eat or not eat that will make this go away, should I cut out my gluten free vegan bread? Or my organic oatmeal? I work out about 4 times a week if that helps. And ive only been eating this way for about a whole month. Or maybe it’s the soap and body wash I use, Johnson’s baby wash? I need your expertise thank you Kim!
are you getting enough water? this happens to me from dehydration sometimes and may take a few days of proper hydration to correct.
A vegan lifestyle might not be right for you metabolic profile. Though I thoroughly respect the motives behind such a lifestyle, as a nutritional physiologist I am convinced, after many years of study (biomedical sciences and clinical PNI), that some people cannot thrive on a diet lacking any source of animal protein and animal related nutrients (available B12, taurine, carnitine, etc.). In your situation it is easy (except for the spiritual part): try and see what a different diet can do for you. First try vegetarian with eggs rather than dairy (read ‘the cholesterol con’ if you are afraid of cholesterol) and preferrably add moderate consumption of fish and meat. Take some omega -3 supplement and get the 3/6 ratio balanced.
Wishing you well!
Ron
Hi Ron how you know when the vegetarian or vegan diet isn’t right for your metabolic profile? I recently cut off meats from my diet and few dairy but i am not feeling as good as i thought iwould…i feel low energy and not refreshed ….thank you for your interesting input
Are you getting enough protein?
Hey Kimberley. Love all the info. Keep it coming. Leaning to eat healthy is ongoing.
Hi Kimberly,
Thanks for writing all this interesting blog posts!
I have 2 questions about the avocado:
!!
- what do you mean with a medium avocado? How many grams is a medium one? I eat one avocado almost every day in my lunch, so this is important information for me
- in your avo-tomato lunch plate, you do combine oil and avocado together in one recipe; is this something you would never do anymore?
I hope you can answer my questions!!
Good food for thought!
Humans react badly to cow’s milk because it was meant for a baby calf. The milk contains more casein and protein than a human needs.
As Dr. Oski explains in Don’t Drink Your Milk!, “The milk of each species appears to have been specifically designed to protect the young of that species. Cross-feeding does not work.
Doctors say cow’s milk can lead to iron deficiency anemia, allergies, diarrhea, heart disease, colic, cramps, gastrointestinal bleeding, sinusitis, skin rashes, acne, increased frequency of colds and flus, arthritis, diabetes, ear infections, osteoporosis, asthma, autoimmune diseases, and more, possibly even lung cancer, multiple sclerosis and non-Hodgkin’s lymphoma. All of this is “inflamation” or more simply put, mucus in the body.
Futhermore, the people who originally decided that adults should drink milk did not fully observe natural law. Cow’s don’t even drink cow’s milk! If fact, no other species continues to drink milk once they reach adulthood.
Thanks Kimberly keep up the good work. I am under a lot of stress these days , what’s the best stress fighter??? – many thanks
Meditation is the best stress fighter, look up mindful meditation. Ive done it everyday for 20 minutes and most of my stress has washed away. You essentially sit there and dont do anything and try and focus your awareness on your breath and body sensations. It switches off your stress response.
Very interesting information; thank you.
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