Inflammation? It Might Be From Your Diet

I’ve written previously about the problem of weight gain from eating a diet high in ultra-processed foods, but it’s not just weight gain that makes them a threat to your health.

Ultra-processed foods are typically pre-made, pre-packaged foods that are high in fat, sugar, and a variety of additives to enhance their flavor and shelf life, while low in beneficial nutrients. Examples include chips, soft drinks, and many frozen meals.

While ultra-processed foods are commonly known to promote weight gain, they can also be a major cause of inflammation and can cause or worsen a variety of conditions, including arthritis, allergies, inflammatory bowel disease, cardiovascular disease, autoimmune conditions, and even some types of cancer.

Just the sugar and fat content of ultra-processed foods is pro-inflammatory, but there are other aspects of them that can increase inflammation as well.

Some of their ingredients can disrupt the normal balance of gut bacteria and may also weaken the intestinal barrier leading to “leaky gut,” in which food particles leak out into the blood stream and provoke an immune response.

Ultra-processed foods also tend to increase oxidative stress, leading to the production of free-radicals, which are unstable and highly reactive molecules which interact with normal molecules in the body and cause cellular damage. Damaged cells in turn trigger immune responses that elevate inflammation and ultimately more generalized tissue damage.

Eating a lot of ultra-processed foods also displaces healthier, more nutrient-rich foods from the diet, leading to imbalances and/or deficiencies which trigger inflammation. For example, high amounts of saturated fat and/or polyunsaturated fats leads to an imbalance in omega-6 and omega-3 fatty acids, which results in higher inflammation.

So, even if you don’t have issues with weight control, it’s a good idea to limit consumption of ultra-processed foods in order to help control inflammation and to feel your best.

But limiting consumption of such foods is often easier said than done, as they often have some addictive qualities, both from the sugar content, as well as from various chemicals food producers add to them to make them “hyper-palatable” and addictive.

Some people find that they can cut back on ultra-processed foods gradually and eventually eliminate or at least drastically reduce their consumption. But others may need to go “cold turkey” to break through the addiction that they have to some of these foods and beverages.

Soft drinks in particular can be tough to quit, as the extremely high sugar (around 8 teaspoons on average in one 12 ounce can!) is often combined with caffeine and other chemicals that can create strong cravings and even withdrawl when one tries to cut back or stop consuming them.

Adding to the addictive nature of ultra-processed foods is the fact that they tend to cause big swings in blood sugar, which crates cravings and often other symptoms when you first reduce consumption, including fatigue, headaches, and moodiness.

But if you have an ultra-processed food “habit,” and you do eliminate or at least cut back significantly, your body chemistry will re-adjust after a few days to a few weeks and you’ll likely start to see the benefits – weighing less, better digestion, more energy, and fewer aches and pains.

Until next time…

George F. Best, D.C.