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Inflammatory foods: what they are and alternatives



It is often discussed how important nutrition is for the correct functioning of the body. To stay healthy there are several foods to avoid. Among these, without a doubt, are those from above inflammatory power, harmful to the body, but fortunately replaceable with more genuine and natural alternatives. If consumed frequently, inflammatory foods endanger the arteries, heart and liver.

What are inflammatory foods? First of all, most ready meals contain inflammatory foods, as do preserved and industrial ones, as they are full of sugars, invert sugars, salt, hydrogenated fats, oils and alcohol. In this sense, it is advisable to always read the labels to find out what potentially dangerous ingredients a food contains. Soft drinks and refined carbohydrates, as well as red meat and processed meats, are among the most inflammatory foods. Furthermore, these foods have often been associated with an increased risk of chronic diseases such as type 2 diabetes and heart disease, associated with excessive inflammation.

Inflammatory state

The immune system is activated when the body recognizes everything that is foreign and which causes the process called inflammation. The inflammatory state, harmful to health, often persists for a long time, even when there does not appear to be an identified threat from an external agent, such as pollen, chemicals, etc. This is because many foods that we introduce into our diet every day trigger inflammation. Many major diseases, including diabetes, arthritis, depression, heart disease and Alzheimer's, have been linked to chronic inflammation.

Inflammatory foods

The main inflammatory foods to avoid or greatly reduce in daily consumption include:


Sodium, contained in traditional salt, is highly inflammatory. It is found mostly in packaged products or processed, which should be avoided for drastically reduce your daily intake. Salt can be replaced with: low-sodium salt, sea ​​salt where he sale rosa dell’Himalaya, which have significantly lower sodium content.


Lo processed sugar is ubiquitous. It is found in snacks, biscuits and sugary snacks, sparkling drinks and fruit juices. In this case it is better to consume homemade cakes with genuine ingredients, or freshly squeezed fruit juices without added sugars (i.e. beyond those of fruit). Sugar can easily be replaced with alternatives with sweetening power such as: honey maple syrup, agave syrup, fructose or stevia.


Even the traditional flours such as type 00 or 1, in general those made from wheat can be a source of inflammation. Avoid industrial bread products, such as packaged bread, focaccias and pizzas, and prefer organic flours, almond or coconut flours, or oats.

Vegetable oil

Exist oils transformed like that vegetable, rapeseed and safflower, with high inflammatory potential. Also in this case, ready meals, spreads, industrial desserts are rich in these compounds. It's easy to find alternatives, because they can be replaced by coconut oil, extra-virgin olive oil (non-industrial), hemp, chia or avocado oil.

Cow milk

Also the cow milk and its derivatives of industrial origin, such as cheese, yogurt, etc., can be considered 'inflammatory' foods. Replace it with the sheep's milk or goat's milk: both are more digestible and certainly less allergenic because less rich in casein.


Considered one of the most inflammatory foods/drinks and more harmful for health. Avoid drinking hard alcohol, or excessive quantities of wine or beer which would inflame the liver.

Foods that create inflammation

Listed here are the foods that cause major inflammation in the body:

Anti-inflammatory foods

A list of foods to introduce into your daily diet to counteract the inflammatory stages of the body:

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