10 inflammatory foods that you should avoid if you have fibromyalgia

The  inflammatory foods  should be on the list of the main things to avoid if you have chronic diseases. Chronic inflammation is the cause of these diseases progressing and reach this level evolving to other more severe. Fibromyalgia , autoimmune diseases such as rheumatoid arthritis, lupus and multiple sclerosis, as well as cancer, are some of the diseases that are the product of a body that is being exposed to constant inflammation.

inflammatory foods

Foods that cause inflammation, are the most important causes that cause a disease such as those mentioned above, persist and increase in degree causing death .

According to statistics from the World Health Organization, around 12.9 million people around the world died from some type of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that about eight million of people died of cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyles, which include the foods we choose to eat each day. With every bite we take, we are either balancing the proinflammatory and anti-inflammatory compounds in the body, or tilting the balance to an extreme.

10 inflammatory foods that you should not eat if you have fibromyalgia

To change the balance in your favor, other than just incorporating more natural anti-inflammatory foods into your diet, it is equally important to avoid or reduce foods that cause inflammation. Here are the ten foods that set the stage for inflammatory diseases such as fibromyalgia, multiple sclerosis, thyroid diseases, rheumatoid arthritis, and you should consider it if you suffer from chronic fatigue,  which, while not a disease proper , is commonly the product of an inflamed organism.

1. Sugars

sugar inflammatory foods

Pro-inflammatory agent:  Excessive sugar intake causes tooth decay and has been linked to an increased risk of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also been shown that sugar, as well as Dairy products are the causes of acne.

You find it in : sugary drinks such as soft drinks, fruit drinks and punch are some of the main sources of sugars that many have overlooked. Did you know that drinking a can of Coca-Cola is the same as eating ten cubes of sugar? Other obvious foods loaded with sugar to avoid or at least limit include cakes, desserts, sweets and snacks. And when you’re looking for sugar in the list of ingredients, keep in mind that sugar has many names: corn syrup, dextrose, fructose, gold syrup, maltose, sorghum syrup and sucrose are some of the creative names used to confuse the consumer.

Sugar Substitute:  Do you have a sweet tooth? Opt for natural sweeteners such as stevia, honey or molasses to sweeten drinks and foods modestly. The natural sugars found in fresh or dried fruits and fruit preserves without added sugar are also excellent choices. Not only do they give you the sweetness that you crave, fruits also provide you with vitamins, antioxidants and fibers that you will not find in sugary foods and beverages. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks that you can choose if you want something sweet on your palate.

2. Common cooking oils

Vegetable oil inflammatory foods

Proinflammatory agent:  the common vegetable cooking oils used in many homes and restaurants, have very high omega-6 fatty acids and sadly low omega-3 fats. A diet that consists of an omega-6 highly unbalanced to omega-3, promotes inflammation and spawns inflammatory diseases such as heart disease and cancer.

You find them in : polyunsaturated vegetable oils, such as grapeseed oil, cotton, safflower, corn, canola and sunflower. These industrial vegetable oils are also commonly used to prepare more processed foods and take-away foods.

Vegetable oil substitute : Replace your saturated omega-6 cooking oils with macadamia oil, extra virgin olive oil, coconut oil or other edible oils with a greater balance in the ratio of omega-6 to omega-3 fatty acids. Macadamia oil, for example, has an almost one-to-one ratio of omega-6: 3, and is also rich in oleic acid, a heart-healthy monounsaturated fatty acid.

3. Trans Fat

 inflammatory foods Margarine

Pro-inflammatory agent : Trans fatty acids are known for their double-hit effect: they increase the levels of “bad” cholesterol, while reducing the levels of “good” cholesterol. But that is not all they can do. It has also been found to be inflammatory foods that promote obesity and insulin resistance, paving the way for degenerative diseases to take place.

You find them in:  fried foods, fast foods, commercial baked goods and those prepared with partially hydrogenated oil, margarine and / or shortening. Keep in mind that items that list 0g trans fat on the label may still contain a certain amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5 g of trans fat to be declared free of trans fat. Commercially prepared peanut butter is a good example. Your best bet is to read the list of ingredients and make sure that the partially hydrogenated vegetable oil or shortening is not used.

Substitute for trans fats:  Look for alternative products that do not contain trans fats, and that do not have partially hydrogenated vegetable oil or shortening in the list of ingredients. In case of doubt, all commercially prepared foods are assumed to contain trans fats unless otherwise indicated.

4. Dairy Products

 inflammatory foods Dairy

Proinflammatory agent:  As much as 60% of the world’s population can not digest milk. In fact, researchers think that being able to digest milk after childhood is abnormal, rather than the other way around. Milk is also a common allergen that can trigger inflammatory responses, such as upset stomach, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.

You find them in:  Milk and milk products are as pervasive as foods that contain partially hydrogenated oil or vegetable oil deficient in omega-3. Aside from obvious dairy products, such as butter and cheese, foods with hidden dairy content include breads, cookies, cakes, cream sauces and boxed cereals. Scanning the list of ingredients is still the safest way to search for milk. They are the strongest inflammatory foods that exist even though many people are not aware of it.

Dairy substitute : Kefir and yogurt without sugar are acceptable in moderation for those who are not allergic to milk. They are easier for the stomach, since the lactose and the proteins in the milk have been broken by beneficial bacteria and / or yeasts.

5. Cattle meat

meat hormones inflammatory foods

Pro-inflammatory agent:  commercially produced cattle meats are fed with grains such as soybeans and corn, a diet with a high content of inflammatory omega-6 fatty acids and low in anti-inflammatory omega-3 fats. Due to the small and narrow living conditions, these animals also gain excess fat and end up with high saturated fats. Worse yet, to grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is a piece of meat that you and I should not be eating.

You find it in : Unless stated otherwise, most, if not all, beef, pork, and poultry can be found in supermarkets and restaurants that are supplied with feedlots.

Substitute of farmed meats:  Organic farmyard animals that are fed a natural diet, such as herbs instead of grains and hormones, contain more omega-3 fats. They have more room to move freely, they are also thinner and contain less saturated fat.

6. Red meat and processed meat

Sausages stuffed with inflammatory foods

Proinflammatory agent:  Researchers at the San Diego School of Medicine at the University of California, found that red meat contains a molecule that humans do not produce naturally called Neu5Gc. After ingestion of this compound, the body develops anti-Neu5Gc antibodies – an immune response that can trigger the chronic inflammatory response. Latent, low-grade inflammation that will not go away has been linked to cancer and heart disease.

The link between the consumption of processed meat and cancer is even stronger . In a 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research,  processed meat has been declared a convincing cause of cancers of the colon and rectum , and possibly of the esophagus and lungs as well. Meat products include products of animal origin that have been smoked, cured, salted or chemically preserved.

You’ll find them in : common red meats such as beef, lamb and pork, while processed meats include ham, sausages and salami.

Substitutes for these meats : It is not necessary to avoid red meat completely, especially if it is organic, although the same can not be said for processed meat. No amount of processed meat is safe. It replaces most of the red meat with organic vegetables, chicken and fish, and relegates red meat as a weekly gift. When you eat red meat, do not forget to choose lean cuts and preferably, those of grass fed animals. To reduce the formation of toxics generated by heat, it is also advisable not to burn your meat and use moist heat for cooking as well as stewing, and boiling or steaming more frequently than high temperature methods, such as roasting and frying. .

7. Alcohol

alcohol inflammatory foods

Proinflammatory agent : the high regular intake of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, chronic inflammation promotes the growth of tumors and leads to cancer at sites of repeated irritation.

You find it in : Beers, ciders, liquors, and wines.

Alcohol substitute : A refreshing glass to quench the thirst of pure, filtered water How about a cup of green tea and jasmine anti-inflammatory and anti-aging? If you find the idea of ​​changing ethanol by water or tea difficult, at least limit your consumption to no more than one drink per day each time you drink it.

8. Refined grains

flour wheat gluten inflammatory foods

Pro-inflammatory agent : A large amount of the grains we eat today are refined. They lack fiber and vitamin B compared to unpolished and unrefined grains that still have the intact bran, germ and aleurone layer. This makes refined grains as bad as refined sugars, which are practically empty calories. And refined sugars as well as refined grains, have a higher glycemic index than unprocessed grains and when consumed constantly, can accelerate the onset of degenerative diseases such as cancer, coronary heart disease and diabetes.

You find them in : Products made with refined grains are almost everywhere. The most common are: white rice, white flour, white bread, noodles, pasta, cookies and cakes. To make things worse, many products with refined grains undergo further treatment to improve their flavor, and are often loaded with excess sugar, salt, artificial flavors and / or partially hydrogenated oil in the process. A good example is cereal boxes that contain considerable amounts of added sugar and flavorings.

Substitutes of refined grains : Choose minimally processed grains if you are not intolerant to gluten or allergic to grains. If you are an avid for bread or pastry, invest in a grain mill to produce your own flour. It will be much cooler than the rancid grain found in stores. When buying cereals or other grain-based products, do not take what the box labels say to the letter. The fact that the box says whole grains, this does not mean that the grains inside are 100% intact. The problem is due to the lack of an internationally accepted definition of the word “whole grain”. In case of doubt, if it is not close to its natural state, do not buy it.

9. Artificial food additives

aspartame inflammatory foods

Pro-inflammatory agent : According to reports, some artificial food additives such as aspartame and monosodium glutamate (MSG), trigger inflammatory responses, especially in people who already suffer from inflammatory diseases such as rheumatoid arthritis.

You find them in : Packaged foods only contain artificial food additives. If you are going to buy them, read the labels carefully and analyze their risks. If you order Chinese food to go, make sure you have the option to order without MSG. Otherwise, look elsewhere.

Substitute for this type of additives:  In addition to limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to flavor your dishes instead of relying on food additives.

10. ?

 inflammatory food egg

Pro-inflammatory agent : Why is the number 10 blank? Because it is meant to be filled with the food that you are sensitive to. Many people are sensitive to certain foods, but are not fully aware of it. Unlike food allergies whereby symptoms usually come quickly and noticeably, the symptoms caused by food intolerance may take longer to manifest. Consequently, when the symptoms of food intolerance appear, minor ailments such as fatigue and headaches are often common. But repeated long-term exposure to the irritating foods can cause inflammation and lead to chronic disease.

You find them in:  The most common food allergens are gluten, milk, nuts, eggs and solanaceous vegetables. Contrary to common belief, it is possible to develop an allergy to the foods you eat frequently.

Substitutes for these foods:  If you suspect that a particular food may be responsible for the response of your food intolerance, try to avoid it altogether for about two weeks and monitor your reaction. At the end of the period of abstinence, reintroduce food into your diet. If you notice in fact incompatible with these, you should be able to tell the difference in how you feel easily.

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