Fatty meats, ultra-processed foods, sugary drinks, and coconut and palm oils promote inflammation and should be avoided in the diet, according to a Harvard doctor.
- To reduce inflammation of the intestine, it is necessary to limit the consumption of certain foods as much as possible.
- Fatty meats, ultra-processed foods, coconut or palm oils, and sugary drinks promote inflammation.
- Sufficient hydration on a daily basis promotes good transit.
The intestine is sensitive and can become inflamed if we eat certain foods, causing pain and discomfort. To avoid these inconveniences, Dr. Jacqueline Wolf, Associate Professor of Medicine at Harvard Medical School and gastroenterologist at Beth Israel Deaconess Medical Center in Boston explains which foods should be excluded from our plate.
Fatty meat, an inflammatory food for the intestine
More specifically, it details in an article written for CNBC four particularly inflammatory foods, and what they can be replaced with. First, she advises against the consumption of fatty meats such as beef, pork and lamb. These can increase the amount of lipopolysaccharides, inflammatory bacterial components according to National Institute of Health and Medical Research (Inserm).
Instead, Dr. Jacqueline Wolf advocates the consumption of chicken, turkey and fish. These products are low in saturated fatty acids (elements that promote inflammation). Fish is also rich in omega-3, natural anti-inflammatories.
Inflammation: ban processed products, certain oils and sugary drinks
The second major class of foods to exclude from our diets are those that are ultra-processed because they contain additives, high amounts of added salt and sugar, saturated fats and other gut-inflammatory substances. Dr. Jacqueline Wolf recommends favoring whole grain products, fruits and vegetables. Another tip from the expert to reduce inflammation in the body: prepare your own meals by favoring these unprocessed foods.
If certain oils are good for the intestine, such as those rapeseed, extra-virgin olive and flax, all 3 rich in omega-3, others on the other hand are not recommended because they contain saturated fats. Specialist cites oil coconut and palm. The latter is also present in many processed foods.
Finally, on the drink side, beware of carbonated or sugary drinks. They should be avoided because they promote chronic inflammation. Dr. Jacqueline Wolf recommends drinking black or green tea instead. And, of course, the ideal remains plain water, rich in minerals, which has no impact on inflammation and promotes good transit. According to health insurance, you should drink at least one to one and a half liters of water a day.
