Diet: the dreaded “D” word. It comes with a host of connotations both good and bad. There is also a lot of confusing information about what is healthy and what’s not. And quite frankly, everyone’s body responds differently to what and how you feed it.

When helping people with their diet, I like to come from a place of what you can eat and not what you must eliminate. I find that this increases the likelihood for long term success.

However, that being said, there are foods that we love to eat that unfortunately create inflammation in our bodies. And while inflammation is the body’s normal response to illness, injury and hard training, you certainly don’t want to contribute to it by what you eat. Doing so over time leads you down the path to chronic inflammation making you a prime candidate for degenerative diseases such as heart disease, cancer, colitis and autoimmune diseases.

The following is my down and dirty list of foods that should be either consumed on a limited basis or possibly eliminated all together depending on your health conditions. And before you go into a panic, remember there are so many foods you can enjoy on a daily basis that will actually fight inflammation!

Dairy Products

While it’s high in protein, calcium, and good fats our stomachs aren’t always good at digesting cow’s milk. Often it creates an inflammatory response such as stomach upset, constipation, diarrhea, hives, or breathing problems. You may not experience these more obvious symptoms, but next time you drink milk, eat ice cream or cheese see if your nose starts to run or you feel the need to clear your throat.  Bottom line, unless it’s your only alternative, steer away from chocolate milk as a recovery drink. It’s high in sugar (also on the list) and your trying to combat the inflammation you just created from running, not add to it!

Processed Meats

I used to eat a turkey or a ham sandwich daily thinking it was a healthy choice. The problem is the preservatives added in processing for flavor and longevity are also known inflammatory offenders. These meats have some of the highest levels of advanced glycation end products (known as AGEs) which are harmful compounds that have been linked to diabetes, heart disease, kidney failure and Alzheimer’s. Your take away: save the deli meats and other processed meats (pepperoni, summer sausage) for occasional treats or when it’s your only convenient option.

Vegetable Oil

Vegetable oil was meant to be a healthy alternative to animal fat; however it’s high in omega 6 fatty acids which are inflammatory. Omega 6 fatty acids are also prevalent in the standard American diet. Also any oil or margarine with the words hydrogenated is highly processed and should be avoided or used sparingly. A better alternative is olive oil, real butter, coconut oil or ghee.

Sugar and Artificial Sweeteners

Excess sugar that the body does not use, is stored as fat and produces inflammatory compounds called cytokines which have an adverse effect on the immune system. Unfortunately artificial sweeteners aren’t a healthy alternative to sugar. They contain chemicals that can upset the microbiome of the digestive tract creating inflammation and weakening the immune system. Word of caution: sugar lurks in processed foods in many forms. Consider using raw local honey as a better alternative to table sugar.

Alcohol, Beer, and Wine

Yes there are some health benefits linked to moderate alcohol consumption; however, I’m going to shoot you straight and tell it to you the way I see it. Unless you are under a doctor’s care who has recommended you to drink alcohol (and yes that is a thing), there are other ways to derive those health benefits. As someone who used to regularly “run for wine”, I know first hand the inflammatory effects it has.

It’s too easy to have more than one glass and the size we pour is usually larger than the recommended serving size. The body metabolizes alcohol as excess sugar and we’ve just discussed the effects of sugar above. You then tend to snack to counteract the effects of the alcohol and usually those snacks to tend to be inflammatory in nature.

Finally alcohol disrupts your sleep cycle which has a negative impact on your body’s ability to repair itself. Words of wisdom: if you want to imbibe save it as a treat for the weekend or a special occasion and don’t make it a daily habit.

Refined Carbohydrates and Processed Foods

While not all carbs are bad, and as runners we rely on them for energy, the refining process strips the nutritional value and fiber of complex carbohydrates leaving behind simple sugars which are digested quickly. They spike the blood sugar creating excess insulin. Within a short time your blood sugar drops leaving you hungry and craving sugar.

Foods to limit are white rice, bread, pasta, cereal, cookies and chips. Hint: carbo loading on pizza and pasta the night before the race is not your best choice. Bottom line: if it comes in a bag, box or can and is found in the center isles of your grocery store, read the labels carefully and choose wisely as it has been through some form of processing.

The best rule of thumb is to live by the 80/20 rule. 80% of the time the foods you eat should be minimally processed and anti-inflammatory in nature. 20% of the time enjoy occasional treats and pay attention to how they make you feel afterwards. When you eat mostly anti-inflammatory whole foods you will find you have more energy to get through your busy days and well as to run!