How Your Diet Can Fight or Fuel Inflammation

Taming the Fire Within.

Inflammation. You've probably heard the term, and you might associate it with things like injuries or arthritis. But did you know that inflammation can be influenced by what you eat? Let's take a closer look.

What is Inflammation?

Inflammation is the body's natural response to injury or infection. When your body detects damage, it releases chemicals that trigger swelling, redness, and pain. This acute inflammation is a good thing – it helps us heal. However, when inflammation sticks around for too long, it becomes chronic, and that's where problems can arise [1].

Chronic inflammation has been linked to a host of serious health issues, including:

• Heart disease [2]

• Type 2 diabetes [3]

• Arthritis [4]

• Some cancers [5]

• Alzheimer's disease [6]

The Dietary Culprits: Foods That Fuel the Fire

So, what does diet have to do with all this? Well, certain foods can promote inflammation in the body. Diets high in these pro-inflammatory foods can contribute to chronic low-grade inflammation:

• Processed foods: These are often packed with saturated fats, added sugars, and refined carbohydrates, all of which can trigger inflammation [7].

• Sugary drinks: Soda, fruit juice, and other sweetened beverages can lead to insulin resistance and increased inflammation [8].

• Refined carbohydrates: White bread, pasta, and pastries lack fiber and can spike blood sugar, promoting inflammation [9].

• Unhealthy fats: Saturated and trans fats, found in red meat, fried foods, and many processed foods, can increase inflammation [10].

• Excessive alcohol: High alcohol intake can damage the gut lining and increase inflammation throughout the body [11].

The Inflammation Fighters: Foods That Can Help

On the flip side, many foods have anti-inflammatory properties. Incorporating these into your diet may help to manage and reduce chronic inflammation:

• Fruits and vegetables: Rich in antioxidants and polyphenols, these are key players in fighting inflammation [12]. Aim for a variety of colours!

• Whole grains: Unlike refined carbs, whole grains are high in fiber, which can help regulate blood sugar and reduce inflammation [13].

• Healthy fats: Omega-3 fatty acids, found in fatty fish (like salmon), flaxseeds, and walnuts, have potent anti-inflammatory effects [14].

• Legumes: Beans, lentils, and chickpeas are excellent sources of fiber and antioxidants [15].

• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants [16].

• Spices: Turmeric, ginger, and garlic contain powerful anti-inflammatory compounds [17].

Adopting an Anti-Inflammatory Diet

The good news is that you don't need to overhaul your diet overnight. Small, sustainable changes can make a big difference. Here are some tips:

• Eat more whole foods: Focus on minimally processed foods like fruits, vegetables, whole grains, and lean protein.

• Limit processed foods, sugary drinks, and unhealthy fats: These are the main culprits when it comes to promoting inflammation.

• Incorporate omega-3 fatty acids: Include fatty fish in your diet a few times a week, or consider a fish oil supplement.

• Spice it up: Add turmeric, ginger, and garlic to your cooking.

• Choose healthy fats: Opt for olive oil, avocado oil, and nuts instead of saturated and trans fats.

By making informed food choices, you can take control of your body's inflammatory response and pave the way for better long-term health.

References

1. Medzhitov R. Origin and physiological roles of inflammation. Nature. 2008;454(7203):428-35.

2. Libby P, Ridker PM, Hansson GK. Inflammation in atherosclerosis. Circulation. 2011;124(21):2281-91.

3. Donath MY. Type 2 diabetes as an inflammatory disease. Nat Rev Immunol. 2003;3(1):77-86.

4. McInnes IB, O'Dell JR. Pathogenesis of rheumatoid arthritis. Lancet. 2007;369(9573):1685-97.

5. Mantovani A, Allavena P, Sica A, Balkwill F. Cancer-related inflammation. Nature. 2008;454(7203):436-44.

6. Akiyama H, Barger S, Akagawa K, et al. Inflammation and Alzheimer's disease. Neurobiol Aging. 2000;21(3):383-421.

7. Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods, macronutrient profiles and obesity. Public Health Nutr. 2011;14(1):5-13.

8. Aeberli I, Zimmermann MB, Murer SB, et al. Dietary fructose intake and serum uric acid levels in obese adolescents. Am J Clin Nutr. 2010;91(5):1115-21.

9. Brand-Miller JC, McMillan-Price J, Mustad WL, et al. Effect of glycemic index of foods on serum levels of soluble E-selectin and ICAM-1 in subjects with impaired glucose tolerance. Am J Clin Nutr. 2001;73(4):727-32.

10. Mensink RP, Katan MB. Effect of dietary fatty acids on serum lipids and lipoproteins: a meta-analysis of 27 trials. Arterioscler Thromb. 1992;12(8):911-9.

11. Bode JC, Bode C. Alcohol's role in liver disease. Annu Rev Nutr. 1992;12:205-28.

12. Minihane AM, Vinoy S, Russell WR, et al. Polyphenols: evidence of effects on cardiovascular disease and health from human intervention studies. Br J Nutr. 2015;113 Suppl 3:S29-63.

13. Anderson JW, Gill JV, Brinkworth GD, et al. Health implications of dietary fibre. Nutr Rev. 2020;78(9):716-744.

14. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-74.

15. Murri M, Vinagre RM, Jimenez-Valera M, et al. Impact of legumes on the gut microbiota and health. Crit Rev Food Sci Nutr. 2024;64(8):2131-2151.

16. Ros E, Hu FB. Intake of nuts as part of a healthy diet and its relation to body weight, chronic diseases, and total mortality. Adv Nutr. 2021;12(suppl_1):1-8.

17. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92.