Limit these three things in your diet to reduce inflammation:
1. Added sugar. The American Journal of Clinical Nutrition found that eating foods high in sugar can cause inflammation in the body. When we eat processed sugars, it triggers the release of what we call “inflammatory messengers” known as cytokines. Always check the food labels and ingredients lists for sources of added sugars. Aim for no more than 10 percent of daily calories from added sugars. Hidden sources of added sugars include flavored coffees, yogurts, granola bars, instant oatmeal and breakfast cereals.
2. Saturated Fat. Research studies have proven that saturated fats trigger inflammation in fat cells called adipose tissue, which increases the inflammation associated with arthritis. Saturated fats are those that are usually solid at room temperate. Sources of saturated fats include meat (especially red meat), pizza, desserts, cheeses and other full-fat dairy products like butter.
3. Refined Carbohydrates. Not only has most of their fiber been removed from this kind of food, but “refined carbohydrates” provide little in the way of nutrition. They have also been linked to higher levels of inflammatory markers in the blood. Remember, inflammation in the body also increases the risk for other chronic diseases such as heart disease, diabetes and inflammatory bowel disease. Foods that are considered refined carbohydrates include white bread, white rice, cookies and cakes.