Inflammatory Foods (+ foods that can disturb the gut microbiome)
I debated writing a blog about everything us IBD folks should avoid because it’s focusing on what we “can’t” and “shouldn’t” eat, but I think it’s really important to know what you should be avoiding in order to help your gut heal, and this list is definitely something I wish I had when I was first diagnosed. If I had known that sunflower oil was actually inflammatory early on, I would have avoided it (and started making my own oil free barista milk) sooner! Don’t worry, I have a blog post all about what we should be eating and enjoying too.
Since IBD (Crohn’s and Colitis) is inflammation of the GI tract, it’s imperative to not feed the inflammation and focus on only eating anti-inflammatory (and sometimes neutral) foods. I also want to add that everyone is different. For example, some people with IBD can tolerate peanut butter, and some can’t. Always listen to your body.
These are the top inflammatory foods that you should absolutely ALWAYS avoid:
DAIRY PRODUCTS: Many of us with IBD are sensitive to dairy or are lactose intolerant, but regardless if you are or not, dairy can aggravate the digestive system and cause inflammation. This is why it is best to completely avoid cheese, milk, cream, etc. Some people can tolerate yogurt and kefir and aged cheese since the lactose levels are lower and yogurt and kefir contain probiotics, but I say why risk it? You can get probiotics from other dairy-free fermented foods without risking inflammation.
SUGAR: Sugar is extremely inflammatory, and can cause many health problems. Anything with added sugar must be avoided. This includes all beverages, granola bars, and any treats. Sugar is also added to SO MANY items at the grocery store that people don’t even think about (pasta sauce, dairy free milk, cereal, granola, flavored nuts, chips, dairy free yogurt, etc.). Always read the label when shopping at the grocery store or ordering food online- you’d be surprised how much added sugar is out there. If you need something sweet, try using date syrup, honey, or maple syrup as a sugar replacement.
SUGAR ALCOHOLS: Erythrol, Xylitol, Malitol, Sorbitol, etc. Unfortunately, these must be avoided too. Our body can’t digest most sugar alcohols, which means they’re metabolized by your gut bacteria. They also may cause gas, bloating, and diarrhea. Watch out for these ingredients with anything “sugar free” or “low sugar”. Stevia tends to be okay, but the problem is that most products pair stevia with Erythrol. If you can find a Stevia product without another sugar alcohol, you can see how your body reacts.
ALCOHOL: IBD and alcohol just don’t mix well period. Alcohol disrupts the gut microbiome and promotes gut inflammation. If you’re doing tons of work to repair your gut and eat an anti-inflammatory diet and then you drink alcohol, it really counteracts all of the hard work you’ve done. Trust me, I used to do this and it’s really self sabotaging. If you’re going to a party or out at a bar/restaurant and want to blend in, order a kombucha or sparking (or still) water with a lemon or lime.
FAST FOOD: I won’t go into too much detail about why fast food is a huge NO-NO for anyone who has digestive issues. Certain studies out there show a direct correlation between fast food and higher CRP inflammation markers. Fast food has so many chemicals, additives, preservatives, oils, bad for you fats, etc.
GRAIN-FED MEAT: Omega 6 fatty acids from corn and soy can cause inflammatory effects. If you eat meat, choose lean cuts of free range antibiotic free organic chicken and wild caught fish.
PROCESSED MEAT: Beef jerky, ham, bacon, sausage, and smoked meats. All of these foods contain advanced glutathione end products (AGEs) which can cause inflammation, specifically in the colon. Yikes. Avoid at all costs!
RED MEAT: Red meat is rich in sulfur, which has been linked to damaging the intestinal lining.
VEGETABLE OIL: Unfortunately, vegetable oil is found in so many products and many restaurants use them to cook with because they’re much cheaper than a high quality avocado or olive oil. Vegetable oils are high in the inflammatory omega-6’s and include corn oil, canola oil, soybean oil, sunflower oil, safflower oil, cottonseed oil, peanut oil, rice bran oil, etc. Be careful: sunflower oil is in most chips, crackers, and even in dairy free milk (why!?).
GLUTEN: Many patients with IBD have a gluten intolerance or celiac which causes inflammation. Gluten also has no essential nutrients, so it is best to avoid it.
REFINED CARBOHYDRATES: Cookies, bread, pasta, cereal, pastries, donuts, candy, and other processed foods are all refined carbs and are terrible for the gut. Most of the fiber is removed, thus removing any health benefits. These foods also have a high glycemic index and can increase blood sugar levels quickly.
TRANS FATS: Trans fats are simply terrible for you. They cause inflammation, increase risk of disease, can damage endothelial cells which could lead to heart disease, and lower the good HDL cholesterol in your body. How are they made? By adding hydrogen to unsaturated fats to enhance their stability. You can easily identify trans fats by looking for the term “partially hydrogenated” on food labels. Trans fats are usually found in processed foods (another reason to avoid them!)
PROCESSED FOODS: Processed foods typically contain one or more of the ingredients listed above, and any processed food can cause inflammation by altering gut bacteria and triggering chronic inflammation. If you’re wondering whether the food you’re about to purchase or eat is ultra processed, it probably is.
MSG (MONOSODIUM GLUTAMATE): MSG is an additive that enhances the flavor of food and it can trigger inflammation and affect liver health.
While you’re on your healing path, it is so important to cut all of these harmful foods out of your diet. I know it’s tough and trips to the grocery store can be triggering and painful once you realize all of the foods that you can’t have (and how much unnecessary crap is added to our food), but it gets easier with time, and your health is always #1. Check out my blog post about anti-inflammatory foods that you should be eating to help your healing process, or check out my anti-inflammatory grocery list! As always, let me know if you have any questions in the comments below!
In love and healing,
Anna
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