Have you ever wondered if the food you are eating is causing you pain due to inflammation? If so, stick around and listen in on how nutrition and what we eat day to day can influence inflammation and could be causing an increase in your pain level.
Inflammation is the body’s protective response against injury, infection, stress, or foreign substances. In episode 42 of Fresh Focus, Megan goes through some of the food items that could be causing an increase in inflammation. Food items that cause increase in inflammation include a diet full of highly processed foods, high sugary foods, or typical junk food, sometimes referred to as the Standard American Diet.
Top 9 types of foods that are the big contributors of inflammation.
1. High-sugar foods
2. High-fat foods
3. Foods that promote bacterial overgrowth of the small bowel: This includes simple sugars and complex carbohydrates that are quickly digested. Such as bakery items, juice, soda, and really any food item with added sugar.
4. Low fiber intake: Not eating enough fiber, can also cause inflammation. One of the purposes of fiber is to pull and remove toxins from the gastrointestinal tract. For your reference, the Academy of Nutrition and Dietetics, rec0mmends 25 grams of fiber for women and 38 grams of fiber for men each day.
5. Insufficient phytonutrients: Not eating enough colorful fruits and vegetables.
6. Vitamin and mineral deficiencies: Women should consume at least 1 ½ cups of fruit and 2 ½ cups of vegetables each day. Men should consume at least 2 cups of fruit and 3 ½ cups of vegetables each day.
7. Fatty acid imbalances: Not enough Omega-3 fatty acids and Omega-6 fatty acids, along with too much saturated fat and trans-fats from processed foods.
8. Insufficient exercise: Getting enough physical activity is effective in reducing adipose tissue and the amount of fat in your body.
9. Tobacco use and excessive alcohol use: Can damage the body’s cells and trigger an immune response of inflammation.
Keep in mind that you do not need to try out all of these suggestions at once. By knowing what causing inflammation that can help us with making diet changes to help with pain and overall health and wellness. Remember, small steps are better than not trying at all.
Check out Fresh Focus episodes 1-6 for more meal planning information on creating your own healthy plate. If you have questions regarding nutrition and inflammation, please contact your clinic Registered Dietitian Nutritionist to provide more guidance on anti-inflammatory meal planning.