When it comes to inflammation and diet, one size does not fit all. While some ingredients may be harmless for one person, they can quietly trigger inflammation in another. This is especially true for a range of unexpected additives and ingredients found in common everyday foods, many of which are marketed as healthy or natural. From emulsifiers in plant based milks to hidden sugars in sauces and protein bars, these ingredients can disrupt the gut, spike blood sugar, or inflammatory responses. How your body reacts depends on your individual biology, genetics, and overall health.
Nightshade vegetables
Nightshade vegetables are a group of plants that include tomatoes, potatoes, eggplants, capsicums, and chillies. While they are rich in nutrients and antioxidants, they may cause adverse effects in some individuals due to their naturally occurring compounds known as alkaloids. In sensitive people, these compounds can irritate the gut, trigger inflammation, or worsen symptoms such as joint stiffness, digestive discomfort, or fatigue.
Consuming nightshades
Consumption of nightshades can offer numerous health benefits due to their nutrient rich profile. However, if you are sensitive to nightshades or concerned by their effects, there are a few strategies you can implement to minimise this.
- Peeling nightshades and removing seeds
- Cooking them, try boiling and steaming
- Start by consuming smaller amounts and slowly reintroducing to allow the body to adjust
Processed meats
Processed meats are those that have been modified through methods such as curing, salting, smoking, or the addition of chemical preservatives to enhance flavour, texture, or shelf life. Common examples include bacon, sausages, salami, and ham. Due to their high levels of saturated fats, regular consumption of these products has been linked to increased levels of chronic inflammation. This inflammation may contribute to the development of various health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.
Alternatives
- Lean meats → pork, chicken, beef and turkey
- Seafood → tinned tun, salmon and sardines
- Eggs
- Tofu and tempeh
- Falafels
Artificial Sweeteners
Artificial sweeteners are synthetic sugar substitutes used to sweeten foods and drinks without adding calories. These sweeteners are commonly found in products labelled as “sugar free”, often used to market items as healthier options. However, this labelling can be misleading and does not necessarily indicate health benefits. While artificial sweeteners don’t raise blood sugar like natural sugars, research indicates they may disrupt the gut microbiome, potentially resulting in inflammation and digestive issues in some individuals.
Most common artificial sweeteners to look out for
- Sucralose
- Erythritol
- Sorbitol
- Xytiol
- Saccharin
Emulsifers
Emulsifiers are chemical additives commonly used in food processing to help mix ingredients that don’t naturally combine, like oil and water. These substances are often found in processed foods, dairy products, and baked goods. Research has shown that certain emulsifiers can negatively influence gut health by disrupting the gut microbiome, promoting low-grade inflammation, and impairing intestinal barrier function. This disruption can lead to an increase in inflammatory markers in the body, potentially contributing to conditions like inflammatory bowel disease (IBD), obesity, and even metabolic disorders.
Common emulsifiers to look out for
- Guar gum
- Leichtin
- Xanthum gum
Saturated and Trans Fats
Not all fats are created equal. While fats are essential for the body’s proper functioning, playing a crucial role in hormone regulation, energy production and cell structure, the type of fat you consume makes a difference. Trans fats and certain saturated fats known as ‘unhealthy fats’ are linked to an increase in inflammation and the risk of diet related disease. Whilst unsaturated fats known as ‘healthy fats’ support overall health, working to reduce inflammation.
Saturated fat
Saturated fat is a type of fat mostly found in animal products like butter, cheese, red meat, and also in some oils like coconut and palm oil. Eating too much saturated fat can raise your bad cholesterol levels, which may increase the risk of heart disease. Some studies also suggest that saturated fat might cause inflammation in the body, which can lead to long-term health problems like heart disease and diabetes. While your body does need some fat, it’s a good idea to limit saturated fat and choose healthier fats like those found in nuts, seeds, avocados, and fish.
Trans fats
Trans fats are widely considered the most harmful type of fat you can consume. These fats are commonly found in processed foods made with partially hydrogenated oils, an industrial process that transforms liquid vegetable oils into semi solid forms. This process helps to improve the shelf life and texture, however increases inflammation in the body and the risk of diet related disease such as heart disease and diabetes.
Top tips for an anti-inflammatory grocery shop
- Plan out your shop and go in with a plan – write out your meals for the week and ingredients needed
- Center your shop around whole, unprocessed foods – keep it simple
- Fruits and vegetables
- Whole grains (quinoa, brown rice, oats, barley and buckwheat)
- Legumes (chickpeas, black beans and lentils)
- Nuts and seeds
- Fill your cart with colourful fruits and vegetables – look for variety and brightly coloured produce rich in antioxidants and polyphenols.
- The freeze aisle is a great place stock up on nutrient fruits fruits and veg
- Check and read your labels carefully – pick products with minimal ingredients and avoid any added nasties (trans fats, preservatives, added sugars)
- Pick anti-inflammatory oils/fat sources high in healthy fats
- Extra virgin olive oil
- Avocado oil
- Nuts and seds
- Avocados
- Stock up on herbs and spices – turmeric, garlic, green tea and cinnamon have strong anti-inflammatory properties and packed with flavour
- Include fermented foods to support your gut health – yoghurt, kimchi, sauerkraut or kefir
Resources
https://www.webmd.com/diet/what-to-know-about-nightshade-vegetables
