There are many factors to take into consideration as you navigate your weight loss journey. One commonly overlooked obstacle, though, is inflammation. Inflammatory foods can contribute to bloating, a slower metabolism, and other health issues that can make it difficult to shed pounds. Inflammation can impact your body’s ability to burn fat, balance hormones, and process nutrients effectively. Luckily, there are a number of things you can do to keep inflammation to a minimum—starting with removing a few harmful foods from your diet.
Nancy Anderson, a trainer and nutritionist on TikTok (@nancyandersonfit), recently shared a video highlighting a few “inflammatory” foods that she claims can cause “weight loss resistance.” According to her, oats and other grains, gluten, soy, vegetable oils, dairy, and alcohol can all hold you back from reaching your dream body. “Avoid or limit these foods to see a difference not only in your weight but in how you feel overall,” she says. Learn more about the risks of each below.
1. Oats
Although they're often praised for their heart-healthy benefits, Anderson warns that oats could cause inflammation for some. According to her, oats can trigger an inflammatory response. This may be especially likely if they’re not certified gluten-free. This can lead to bloating, digestive discomfort, and potentially slower weight loss.
2. Gluten
Speaking of gluten, this protein—typically found in grans like wheat, barley, and rye—can trigger inflammation in many people. If you have a gluten intolerance, consuming this ingredient can result in bloating, fatigue, and even hindered metabolic function. Fortunately, there are tons of gluten-free alternatives out there, which can help you feel lighter and more energized.
3. Soy
Soy serves as a popular plant-based protein. But for some people, it could contribute to inflammation and thwart weight loss goals. This is especially true of processed forms like soy protein isolates or soy-based snacks. Consuming these foods could affect hormone balance and digestion, making it harder to achieve your weight loss goals.
4. Inflammatory Oils
Many healthy experts, including Anderson, warn against harmful vegetable oils. These include options like canola, soybean, and sunflower oil, which are high in omega-6 fatty acids. Keeping these oils stocked in your kitchen could promote inflammation. It's best to replace them with anti-inflammatory options like avocado oil, coconut oil, or extra virgin olive oil.
5. Dairy
Dairy products like milk and cheese are essential to many meals. If you're not careful, though, they could contribute to inflammation, especially if you struggle with lactose intolerance or are sensitive to casein. If dairy leaves you feeling unwell, reach for alternatives like almond milk and cashew-based cheeses. You may be surprised how delicious they are!
6. Alcohol
Dry January, anyone? There's a number of reasons to stay away from alcohol, including the fact that it could trigger inflammation and throw a wrench in your gut health. Anderson advises minimizing alcohol consumption, especially if you’re already struggling with bloating or weight loss resistance.
