Inflammation is the body’s natural defense mechanism against injury and illness, but when it becomes chronic, it can contribute to autoimmune diseases like rheumatoid arthritis, lupus, and Hashimoto’s thyroiditis. In these conditions, the immune system mistakenly attacks healthy tissues, leading to persistent pain, fatigue, and other debilitating symptoms. While genetics and environmental factors play a role, diet is a significant contributor to inflammation. Certain foods, particularly processed items, refined sugars, and unhealthy fats, can worsen inflammation and trigger autoimmune flare-ups.
Dr. Shintani, a Harvard-trained nutritionist and doctor, shared the six foods you should avoid if you want to minimize “inflammation pain” and autoimmune diseases. Read on to get all his insights!
1. Processed meats
Processed meats, such as bacon, sausages, deli meats, and hot dogs, are high in unhealthy fats, preservatives, and additives that can worsen inflammation and exacerbate autoimmune disease symptoms. These meats often contain nitrates and advanced glycation end products (AGEs), which have been linked to increased oxidative stress and inflammatory responses in the body.
2. Added sugar and processed carbs
Added sugars and processed carbohydrates, commonly found in sweets, white bread, soda, and packaged snacks, can significantly worsen inflammation and trigger autoimmune disease flare-ups. These foods cause rapid spikes in blood sugar, leading to increased insulin production and the release of pro-inflammatory cytokines. Over time, this can contribute to chronic inflammation, which is particularly harmful to individuals with autoimmune conditions.
Dr. Shintani says these foods "elevate blood sugar and promote inflammation."
3. Dairy
Many people have difficulty digesting lactose, the sugar in dairy, which can lead to gut irritation and increased inflammation. Additionally, dairy proteins like casein and whey may provoke an immune response in sensitive individuals, exacerbating symptoms of autoimmune conditions such as rheumatoid arthritis or lupus.
"Saturated fat in dairy promotes inflammation, and many people are allergic to dairy protein that can trigger inflammation," he says.
4. Fried foods
These foods are often cooked at high temperatures in refined oils, leading to the formation of advanced glycation end products (AGEs), compounds that trigger oxidative stress and inflammatory responses.
5. Charbroil foods
Charred meats contain polycyclic aromatic hydrocarbons (PAHs), which have been linked to increased inflammation and potential disruptions in gut health. Since a healthy gut is essential for regulating immune function, consuming charbroiled foods regularly may contribute to autoimmune flare-ups and overall inflammation.
“Burning meat produces polycyclic hydrocarbons that are inflammatory," Dr. Shintani adds.
6. Omega-6 oils
While omega-6 fatty acids are essential for bodily functions, an imbalance between omega-6 and omega-3 fatty acids can lead to chronic inflammation. Many processed and fried foods contain high levels of omega-6 oils, which promote the production of pro-inflammatory molecules like prostaglandins and cytokines. This excessive inflammation can exacerbate autoimmune conditions by overactivating the immune system, leading to increased pain, swelling, and tissue damage.
