Overland ParkBlog
February 7, 2023
8 Worst Foods for Inflammation | Physical Therapist's List
Inflammation is a major concern for many people, and for good reason. Research has linked chronic, low-grade inflammation with numerous health problems, including heart disease, cancer, diabetes, and Alzheimer’s disease. While many people focus on adding anti-inflammatory foods to their diet, it’s just as important to reduce the foods that trigger and aggravate existing inflammation.
Food is a powerful tool, but not a cure-all. If symptoms are significantly impacting your quality of life, we are here to help, with a no-referral-required medical consultation, physical therapy in Overland Park, and guidance from a certified nutrition professional.
Here are eight of the top foods that cause inflammation and how to limit them.
Added sugars
Added sugars are a significant contributor to inflammation, which increases the risk of chronic diseases like obesity, diabetes, and heart disease. Unfortunately, added sugars are prevalent in many food products, including salad dressings, condiments, and savory snack foods.
How to limit: The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. Check food labels for “added sugars” to track your intake.
Processed meats
Processed meats like bacon, hot dogs, pepperoni, and lunch meats are often cured with salt and synthetic nitrates and are high in saturated fat. A 2022 study linked regular consumption to an increased risk of inflammation.
How to limit: Limit consumption. When choosing processed meats, opt for “uncured” products treated with salt instead of synthetic nitrates.
Highly processed foods
Highly processed foods are often loaded with chemicals, artificial colors, flavorings, and preservatives that can trigger and exacerbate inflammation.
How to limit: Choose minimally processed convenience foods with short ingredient lists that include ingredients you recognize and can pronounce.
Refined carbs
Refined carbs, such as pasta, white rice, and white bread, cause a rapid increase in blood sugar, which can lead to increased systemic inflammation.
How to limit: Swap for whole grains, beans, peas, and starchy vegetables like sweet potatoes which provide more fiber and nutrients.
Omega-6s vs. Omega-3s
An imbalance occurs when we overconsume omega-6 fatty acids (found in corn, soybean, and sunflower oils) and underconsume anti-inflammatory omega-3 fatty acids.
How to limit: Increase omega-3s via fatty fish, walnuts, flaxseeds, and chia seeds. Limit vegetable oils and choose olive or avocado oil instead.
Fried foods
Fried foods are often high in trans fats and advanced glycation end products (AGEs), both of which are known to trigger inflammation.
How to limit: Limit fried food intake; prioritize healthier cooking methods like baking, grilling, or air-frying.
Alcohol
Alcohol consumption has been linked to increased inflammation, particularly within the gut microbiome.
How to limit: Limit alcohol to moderate levels. Red wine is sometimes cited as a better option due to potential anti-inflammatory properties, but moderation is key.
Dairy
For those with sensitivities to lactose or casein, dairy can trigger significant gut inflammation.
How to limit: Test elimination of dairy for a period. Opt for plant-based milks (soy, almond, oat) or lactose-free alternatives. Always check labels for hidden dairy sources.
Frequently Asked Questions
Q: Where is your clinic located?
A: We are located at 7279 West 105th Street, Overland Park, KS 66212. You can find us just west of Metcalf on 105th Street.
Q: Can physical therapy help with inflammation-related pain?
A: Yes. While nutrition manages systemic inflammation, physical therapy addresses the physical symptoms, mobility issues, and pain resulting from chronic conditions. We create custom movement plans to help you regain function.
Q: Do I need a doctor’s referral to see a physical therapist at TruMove?
A: No. In Kansas, you can access physical therapy directly without a referral. This allows you to start your recovery process immediately at our Overland Park clinic.
Q: How long does it take to see results from an anti-inflammatory diet?
A: Individual results vary, but many people notice improvements in energy and reduced joint stiffness within a few weeks of consistent dietary changes.
More Nutrition Resources
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