Anti-inflammatory diet: Reduce chronic inflammation naturally

A healthy lifestyle is more than just regular exercise and sufficient sleep – it also includes what we eat. An anti-inflammatory diet can help reduce chronic inflammation and improve our overall health. Read on to learn more about inflammation, chronic inflammation, its complications, and how diet can influence inflammation.

Table of Contents

• What is inflammation?
• What are the complications of inflammation?
• What influence does nutrition have on inflammation?
• Key anti-inflammatory ingredients in foods
• Which foods are anti-inflammatory?
• Summary

What is inflammation?

Inflammation is part of the body’s natural defense mechanism and plays a central role in the immune system. It occurs when the body responds to damage or a threat, such as an injury or infection. These responses serve to protect the body, remove harmful stimuli, and initiate the healing process.

There are two main types of inflammation: acute and chronic inflammation.

• Acute inflammation is usually short-lived and lasts only a few hours to days. It occurs when the body responds to something that has injured or could injure it. This can be an abrasion, a cut, or an infection. Typical signs of acute inflammation include redness, heat, swelling, and pain in the affected area.
• Chronic inflammation, on the other hand, lasts much longer – months or even years. Unlike acute inflammation, where the symptoms are very noticeable, the symptoms of chronic inflammation may be less obvious but still harmful. Chronic inflammation can result from unresolved acute inflammation, a prolonged response to a harmful stimulus, or an autoimmune reaction in which the body mistakenly identifies healthy tissue as a threat and reacts to it.

It is important to understand that inflammation is not always bad. Acute inflammation is a necessary and useful response of the body. It occurs to heal the body and protect it from further harm. Chronic inflammation, however, can be challenging, as it may persist and lead to significant health problems (Cleveland Clinic, 2021).

What are the complications of inflammation?

• Cardiovascular disease: Chronic inflammation contributes to the development of atherosclerosis, a condition in which plaque builds up in the arteries and narrows them. Inflammation can cause plaques to rupture, forming blood clots that increase the risk of heart attack or stroke (NHLBI, 2020).
• Diabetes: Chronic inflammation affects insulin resistance, meaning that body cells do not respond properly to insulin, the hormone that regulates blood sugar levels. This can lead to prediabetes and eventually type 2 diabetes.
• Autoimmune diseases: In autoimmune diseases, the immune system mistakenly attacks healthy cells in the body. This leads to chronic inflammation, which can manifest in different ways depending on which part of the body is affected. For example, rheumatoid arthritis causes inflammation in the joints. Ulcerative colitis is a chronic inflammatory bowel disease characterized by recurring inflammation and ulcers in the colon and rectum.
• Cancer: Prolonged inflammation can contribute to the development of cancer. Inflammatory cells produce substances that promote cell growth and division, increasing the risk of uncontrolled cell division and cancer formation (Coussens & Werb, 2002).
• Neurodegenerative diseases: Chronic inflammation in the brain and central nervous system can lead to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Chronic inflammation may play a role in Alzheimer’s by promoting the formation of harmful plaques in the brain, leading to memory loss and cognitive impairment. In Parkinson’s disease, chronic inflammation can damage and destroy nerve cells in certain parts of the brain, contributing to motor symptoms such as tremors, stiffness, and movement difficulties (Wang et al., 2015; Kinney et al., 2018).

Source: Stone at al., 2022

What influence does nutrition have on inflammation?

Nutrition plays a crucial role in regulating inflammation in the body. Some nutrients and foods have anti-inflammatory properties, while others may promote inflammation. Excess consumption of highly processed foods, red meat, refined sugars, and trans fats—often found in Western diets—can increase inflammation in the body. On the other hand, healthy foods rich in antioxidants and other anti-inflammatory compounds can help reduce inflammation (Cleveland Clinic, 2022).

What is often overlooked are food allergies and intolerances. These conditions can trigger an inflammatory response or worsen existing inflammation. They occur when our body struggles to digest certain foods or components, or when the immune system is overly sensitive to specific foods. One form of gluten intolerance, celiac disease, can lead to chronic inflammation in the small intestine. Affected individuals must follow a gluten-free diet to prevent inflammation. Lactose intolerance, in which the body struggles to digest lactose, can also lead to inflammatory responses in the intestines.

When choosing anti-inflammatory foods, food allergies and intolerances should therefore also be taken into account.

Key anti-inflammatory ingredients in foods

Omega-3 fatty acids, antioxidants, polyphenols, fiber, and certain vitamins and minerals are especially important in anti-inflammatory foods. Vitamins such as vitamin C, E, and D, beta-carotene, and minerals like zinc and selenium act as antioxidants and protect cells from damage caused by free radicals. These are molecules that can trigger an inflammatory response in the body. Vitamins and minerals also support the functioning of the immune system, which protects the body from inflammation. They support the health of the gut microbiome, which plays a crucial role in modulating the immune system and therefore in combating inflammation ((Harvard Health, 2023; Griffiths et al., 2016).

Which foods are anti-inflammatory?

Here are some foods known for their anti-inflammatory properties:

• Berries: Strawberries, blueberries, raspberries, blackberries, and other berries are rich in vitamins, minerals, and fiber, but their real superpower lies in their antioxidants. Anthocyanins, which give berries their deep color, have powerful anti-inflammatory effects.
• Fatty fish: Salmon, mackerel, sardines, trout, and other fatty fish are rich in omega-3 fatty acids, which have been shown to reduce inflammation. In particular, EPA and DHA—the two main types of omega-3 fatty acids in fish—help reduce inflammatory processes in the body.
• Leafy green vegetables: Spinach, kale, and other leafy greens are rich sources of vitamins and minerals that can have anti-inflammatory effects.
• Avocados: This fruit is an excellent source of monounsaturated fats, fiber, and antioxidants. Avocados also contain carotenoids and tocopherols, which may help reduce the risk of cancer.
• Green tea: This drink is known for its health-promoting properties, including anti-inflammatory effects. Green tea is rich in polyphenols and other antioxidants.
• Bell peppers and chili peppers: Both contain antioxidants and vitamin C, which can have anti-inflammatory effects. Chili peppers also contain capsaicin, which may relieve pain and inflammation.
• Garlic and onions: These vegetables contain compounds that can stimulate the immune system and reduce inflammation.
• Ginger and turmeric: Both spices contain powerful anti-inflammatory and antioxidant compounds. They may help reduce chronic inflammation and relieve symptoms of inflammatory diseases such as arthritis.

Source: Pawha et al, 2022; Fletcher, 2023

By incorporating these anti-inflammatory foods into your diet, you help reduce the risk of chronic diseases. A balanced diet with a good variety of nutrients is always important, and these foods should be considered part of an overall healthy eating pattern. It is also essential that everyone adapts their diet to their personal intolerances or allergies, as these can trigger inflammation and therefore reduce the effectiveness of an anti-inflammatory diet.

Summary

Inflammation is a natural defense response of the body, but it can lead to various health problems when it becomes chronic. Nutrition plays an essential role in regulating inflammation. Therefore, an anti-inflammatory diet rich in fruits and vegetables, whole grains, nuts and seeds, healthy fats, and omega-3 fatty acids is important. This diet can help reduce inflammation and lower the risk of chronic diseases. It is important to consult a doctor or nutritionist before making significant changes to your diet.