Inflammation can either be acute or chronic. Acute inflammation is short-term and typically occurs from an injury or infection. It may show up as redness, swelling, and pain in the affected area. Chronic inflammation is long-term inflammation and occurs when the immune system attacks healthy cells and tissue, resulting in autoimmune issues. Types of bowel diseases, heart issues, arthritis, and even cancer is known to be caused by chronic inflammation.

What does inflammation look like in the body?

If you suffer with chronic inflammation, you may experience:

• digestive issues
  • Gas, constipation, bloating, cramping, and other common stomach issues arise from inflammation in the body.
• general aches and pains
  • If you struggle with feeling achey, stiff, and even swollen. You may have inflammation build-up.
• exhaustion and fatigue
  • If your immune system is actively trying to function as normal but the inflammation built up in your body is too much, you will experience tiredness because your body is being zapped of energy as it is just trying to keep up.
• low-grade fever
  • Infections and illnesses can cause fevers to occur as the body tries to ward off bacterial and viral attacks.
• swollen lymph nodes
  • Check your body weekly for swollen lymph nodes. If you notice swelling and/or tenderness of a lymph nodes, it is a sign that your body is fighting against an unwanted invader. Consistent swollen lymph nodes should be examined by a medical professional.
• rashes and skin-related issues
  • Pay attention to your skin. Your skin reflects your overall health. If you notice a rash appearing, your skin is trying to alert you.

Foods that can cause inflammation in the body

If you have been struggling with signs of inflammation in the body, it might not be from a medical condition or illness, but from the foods you consume. The foods you consume can either help or hurt your body. It helps to start with the foods that can cause this first so that you can eliminate them and see how you feel. Remember, no singular food will disrupt your immune system, but consistently consuming a poor diet can lead to chronic inflammation.

These are the top six types of foods that might cause inflammation and extra bloating.

Beer and Alcohol

While not technically a food, this goes at the top of the list because of how prevalent the inflammation can be. All alcohol can cause inflammation and bloating, but beer does tend to be the biggest culprit. Whether you call this a “beer gut” or simply notice you get bloated more when you drink regularly, it is something to think about.

This doesn’t mean you can never drink, but that you might want to cut back or decide when drinking is worth the inflammation in your body, and when it isn’t.

Refined Carbs and Fatty Foods

A very common type of food that causes more inflammation in the body is refined carbs and other types of fatty foods. Fatty foods are often made with vegetable oils and trans fats, which contribute to inflammation in the body. They can also trigger some medical conditions known to cause bloating, such as gastritis, Crohn’s disease, and IBS.

Refined carbs are a big contributor to unnecessary inflammation in the body. If you tend to feel your stomach expand more than usual after eating bread, pasta, or pastries, it might be from refined carbohydrates. You don’t need to remove them completely from your diet but be aware of it and try to choose healthier options, like whole grain bread, rice cakes, or low-carb options.

Sugar 

Unfortunately, as enjoyable as it is to eat, sugar can be hard on your body. Like other foods, eating in moderation should be completely fine. But if you have had a lot of inflammation that is causing discomfort, it is a good idea to cut back on sugar in your diet to see if it helps. This is primarily added sugar, not sugar that occurs naturally in fruit and honey, but your doctor can tell you where to cut out sugar to help with inflammation and bloating.

Trans Fats

Lastly, be careful of having too many trans fats in your diet. Not all fat is bad for you, in fact – good fats like olive oil and avocados are good for your digestion and health in general. But trans fats are something else entirely. These come from processed foods, vegetable and seed oils, and margarine. The less processed food you have in your diet, the less trans fats you will have, so that is an easy way to cut back.

How can I reduce inflammation in my body?

The best way to reduce inflammation in your body is to cut back on sugar, alcohol, refined carbs, and bad fats. Add in healthy fats, vegetables, fruits, lean proteins, and fish. In addition to eating an anti-inflammatory diet, incorporate just 30 minutes of exercise into your schedule. Go for a walk, take up rebound exercising, or give pilates a try. According to research, exercise releases proteins that help fight inflammation. Lastly, reduce your stress. Stress releases hormones which put pressure on your immune system. Reduce your stress by exercising, meditating, or practicing yoga.

The Takeaway

As you age, your body begins to alert you to things that cause it distress. These signs may start off slow and inconsistent, but eventually can become more noticeable. Pay attention to these alerts! If you notice that you are becoming more bloated and experiencing chronic pain, take note of the foods you consumed in the last 48 hours. If one (or all) of these are present in your diet, cut some out until you find the culprit.

Your body cannot keep going on a poor diet. Feed your body well and you will age well.