But when inflammation becomes chronic, it can lead to serious health issues such as heart disease, cancer, chronic lower respiratory disease, arthritis, Alzheimer’s, and stroke. On the upside, food is one of the key natural ways we can control inflammation in the body. There are plenty of healthy ingredients that fight inflammation, as well as a number of foods that worsen it. Here are the top foods to avoid in order to reduce your body’s anti-inflammatory response, according to health experts. Consuming excessive high fructose corn syrup and other forms of sugar can also increase your risk of type 2 diabetes, insulin resistance, and even cancer, adds Andrew Abraham, MD, the founder and CEO of Orgain. Don’t confuse these foods with those that contain naturally occurring sugar, like fruits, vegetables, whole grains, and dairy. We’re talking about sugars that are added to foods and beverages to sweeten them (save for honey, which has been shown to reduce inflammation.) While it’s not realistic to cut out all added sugars in our diets, we can certainly stand to reduce our daily intake. “Start by using less sweetener in your morning coffee and gradually reduce it to zero,” Largeman-Roth advises. And be sure to read nutrition labels. Refined grains are very easy to overeat (hello, dinner rolls) and according to Largeman-Roth, extra pounds can lead to chronic inflammation. Studies also show that whole grains help to reduce inflammation in the body. “Aim to make at least half of your grains whole,” she advises. One easy, overarching way to counter inflammation is to consume more plant-based foods, the doctor says. Plant-based proteins typically have a markedly lower amount of fat, particularly saturated fat. “Plant-based diets that also include plenty of leafy greens and vegetables have an anti-inflammatory effect on the body. This, in turn, minimizes the risk of disease and even more importantly, those adopting more plant-based options in their diet simply feel much better.”
