Chapter 3: The 7 Foods to Ditch
Now that you know which foods help your body heal and thrive, it’s time to shine a light on the common foods that quietly fuel inflammation behind the scenes.
Here’s the good news:
You don’t have to be perfect.
Even swapping out one or two of these foods can start tipping the scales in your favor.
🚫 1. Refined Sugar
Why It Harms:
Sugar spikes your blood sugar, stresses your pancreas, promotes fat storage, and triggers inflammatory pathways in the body.
Where It Hides:
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Soft drinks
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Cereals
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Granola bars
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Yogurts
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Salad dressings
Simple Swap:
✔️ Choose naturally sweet foods like fruits.
✔️ Use a little pure maple syrup or dates when needed.
🚫 2. Refined Grains (White Bread, Pasta, Pastries)
Why They Harm:
Refined grains have been stripped of fiber and nutrients, causing blood sugar spikes and gut inflammation.
Where They Hide:
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White bread
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White rice
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Crackers
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Processed cereals
Simple Swap:
✔️ Choose gluten-free whole grains like quinoa, brown rice, millet, or certified gluten-free oats.
🚫 3. Processed Oils (Canola, Corn, Soybean, Vegetable Oil)
Why They Harm:
These oils are high in omega-6 fatty acids, which, when out of balance with omega-3s, promote inflammation.
Where They Hide:
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Restaurant foods
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Packaged snacks
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Salad dressings
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Margarine
Simple Swap:
✔️ Use small amounts of avocado, walnut, or extra virgin olive oil — or better yet, learn to cook without added oils when possible!
🚫 4. Dairy Products
Why They Harm:
Dairy can trigger inflammatory responses in many people, especially in the gut, skin (acne), and joints.
Where It Hides:
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Milk
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Cheese
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Yogurt
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Cream sauces
Simple Swap:
✔️ Choose plant-based alternatives like almond milk, cashew cream, or coconut yogurt.
🚫 5. Processed Meats (Sausages, Deli Meats, Bacon)
Why They Harm:
High in saturated fats, preservatives, and nitrates — all known to promote inflammation and oxidative stress.
Where They Hide:
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Hot dogs
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Lunch meats
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Bacon
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Pepperoni
Simple Swap:
✔️ Focus on hearty plant proteins like lentils, chickpeas, and tofu or tempeh.
🚫 6. Artificial Sweeteners
Why They Harm:
These can disrupt your gut microbiome — harming the good bacteria that keep your immune system strong and balanced.
Where They Hide:
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“Sugar-free” gum
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Diet sodas
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Low-calorie snacks
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Protein bars
Simple Swap:
✔️ Stick with natural sweeteners like fruit, dates, or a tiny splash of maple syrup when needed.
🚫 7. Soda and Sweetened Drinks
Why They Harm:
These drinks combine sky-high levels of sugar, acidity, and chemical additives — a triple threat to your body’s natural defenses.
Where They Hide:
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Regular and diet sodas
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Flavored coffee drinks
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Energy drinks
Simple Swap:
✔️ Drink water, herbal teas, infused waters with fruits and herbs.
📝 Quick Recap:
Foods to start avoiding more often:
❌ Refined Sugar
❌ Refined Grains
❌ Processed Oils
❌ Dairy Products
❌ Processed Meats
❌ Artificial Sweeteners
❌ Soda and Sweetened Drinks
Remember:
It’s not about deprivation — it’s about transformation.
Every swap you make is an act of self-care that your body will thank you for.
🌟 Coming up next:
In Chapter 4, we’ll piece it all together with a Sample Anti-Inflammatory Day — simple ideas for breakfast, lunch, dinner, and snacks to show you how EASY this can be.
You’re doing something amazing for yourself — and it’s just getting started! 🌱
