Inflammation is a process by which your body's defence system such as white blood cells protect you from infection from outside invaders, such as bacteria and viruses.
However, according to Web med, a health website, sometimes, due to a disease, your immune system triggers inflammation when there are no invaders to fight off. In these autoimmune diseases, your immune system acts as if regular tissues are infected or somehow unusual, causing damage.
Dr Nidhi Singh, a Delhi based dietitian explains “Inflammation is the body's normal response to infections, diseases, injuries, and anything it considers harmful. After the harm is neutralised, the inflammation is stopped and the body has time to heal itself."
In some cases, inflammation occurs due to medical conditions where the immune system does not work as it should. As a result of this dysfunction, individuals may suffer from high levels of inflammation. One suffering from chronic inflammation may be suffering from some other diseases like asthma, Psoriasis and rheumatoid arthritis.
Inflammatory can cause symptoms like skin rashes, hives, acne, and breathing difficulties. Increased inflammation can in the long run cause or aggravate chronic health issues like arthritis, diabetes, heart disease, cancer, chronic obstructive pulmonary disease.
Consuming unhealthy food for a regular period can increase the chances of inflammation. So here is a brief explanation of what food items one should avoid to stay protected from inflammation.
Avoid packaged foods-
Avoid packaging food items as they contain artificial food additives like aspartame and monosodium glutamate (MSG) reportedly. That triggers inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.
Before buying any packaging food item make sure to check the label. While limiting your inflammatory food consumption one can also tune up with anti-inflammatory herbs, spices or natural sweeteners to add flavour to your dishes instead of relying on food additives.
2. Food with excessive trans-fatty acids
Higher intake of trans fatty acids leads to inflammation, obesity and resistance to insulin resulting in digestive problems. Trans fatty acids are mostly considered to be unhealthy as they can result in different health concerns like heart disease and kidney disease. Experts suggest avoiding fast foods, anything made with partially hydrogenated oil such as deep-fried foods, and commercially baked goods. One good example is commercially made peanut butter. Instead, natural peanut butter and foods without trans-fats are the alternatives you can enjoy.
3. Excessive sugar
Sugar is loved by most people but consuming excessive sugary food results in health issues. One who is sensitive and suffering from inflammation should ignore food items high in sugar. These include beverages, soft drinks, and commercialised food packages. Sugar is not only described as sugar in the ingredient chart, there can be some of it disguised. Some of them are corn syrup, fructose, dextrose, golden syrup, sucrose and maltose. If you are craving something sweet, go for natural sweeteners like jaggery, fruits and honey.
Many studies have claimed that milk can be a common allergen that triggers inflammatory symptoms such as skin rashes, hives, acne, and breathing difficulties. People with inflammation issues should have a controlled portion of milk and dairy products like butter and cheese according to their health status. If you wish to enjoy milk the best substitute is coconut or almond milk.
Dr Nidhi also says “Heavy alcohol consumption may increase inflammation and lead to a “leaky gut” that drives inflammation throughout your body.” To reduce inflammation and take the situation under control one can consume some anti-inflammatory food like berries, turmeric, fatty fish, berries, avocado and green tea.