Inflammation: How diet can influence it

Inflammation is a natural defense response that helps the body during infections, injuries, and illnesses. Acute inflammatory phases in response to bodily injury, such as an insect bite, are natural and help the body stay healthy. Chronic or long-term inflammation, on the other hand, often develops silently and is associated with diseases such as diabetes, arthritis, heart disease, and certain types of cancer (Harvard Health, 2021). Our diet also has an impact on the levels of inflammation in our bodies. Therefore, it is useful to know which foods promote inflammation and which prevent it, in order to reduce the risk of disease in the future.

Table of Contents

• The Link Between Our Diet and Inflammation
• Mediterranean and Western Diets
• Pro-inflammatory Foods
• Anti-inflammatory Foods

The Link Between Our Diet and Inflammation

Chronic inflammation has been linked to specific diseases such as diabetes, Alzheimer’s disease, and depression (Kinney et al., 2018, Lee & Giuliani, 2019). Inflammation can also cause atherosclerosis (a build-up of plaque in the arteries), which can lead to heart disease. Certain dietary components such as fiber, antioxidants, and omega-3 fatty acids are associated with lower levels of inflammation. In contrast, saturated fats and sodium are associated with higher levels of inflammation (Nieman et al., 2021). Diet is one of the factors we can actively control to manage our inflammation risk, unlike other factors such as autoimmune diseases or exposure to environmental toxins.

Mediterranean and Western Diets

Studies have shown that diet plays a significant role in inflammation in our bodies. The traditional Mediterranean diet, which is rich in fruits, vegetables, oily fish, poultry, olive oil, and whole grains, has been shown to protect against diseases associated with chronic inflammation (Harvard Health, 2020). In contrast, today’s Western diet is characterized by a high intake of heavily processed and calorie-dense foods and an inadequate intake of fruits and vegetables (Graber, 2021). As a result, the Western diet is associated with higher levels of inflammation and inflammation-related diseases (Christ, 2019).

Pro-inflammatory Foods

Certain foods can promote inflammation in the body, which may lead to increased cholesterol levels or obesity. Since diet influences the level of inflammation in the body, the consumption of pro-inflammatory foods should be limited. Switching to anti-inflammatory alternatives can help reduce the risk of inflammation-related diseases (e.g., diabetes, arthritis, or some types of cancer).

Common pro-inflammatory foods include:

Refined carbohydrates: Refined carbohydrates are also known as simple or processed carbohydrates. They are classified into sugars (see the next section) and refined grains. During heavy processing, all parts of the grain except for the endosperm are removed, reducing the concentration of many beneficial components. Refined carbohydrates are found in many foods such as white bread, white pasta, pizza, and baked goods. In particular, the proteins found in wheat promote inflammatory responses in the gut (Harvard Health, 2022).

Trans fats: Due to their chemical structure, trans fats are classified as unsaturated fats. They occur naturally in animal products such as meat and dairy, but can also be produced industrially or formed when oils are heated at high temperatures. Trans fats are used in fried foods, fast food, and many processed snacks because they are inexpensive and offer a pleasant taste (American Heart Association). Studies have linked trans fats to increased inflammation, coronary heart disease, and diabetes (Mozaffarian, 2006).

Processed meats: Processed meats include products such as bacon, sausages, or ham that have been cured, salted, fermented, or smoked for flavor or preservation. Processed meats contain large amounts of sodium, preservatives, and saturated fats, which are associated with increased inflammation (Chai et al., 2017). Therefore, it is generally recommended to consume these foods in limited amounts or avoid them altogether.

Sugar: Foods high in added sugar can also lead to increased inflammation (Aeberli, 2011). Consuming too much refined sugar promotes inflammation by providing an ideal breeding ground for bacteria. Highly sugary foods include soft drinks, sweets, and baked goods, but breakfast cereals and fruit yogurts can also contain high sugar levels. It is important to check the nutritional values of the foods you buy.

Alcohol: Studies have shown that alcohol affects inflammation. Chronic alcohol consumption not only impairs gut and liver function but also affects interactions between multiple organs, leading to persistent systemic inflammation. Regular alcohol consumption hinders the gut’s ability to absorb essential nutrients and impairs both the liver’s detoxification function and the brain’s ability to regulate inflammation (Wang et al, 2010). Reducing alcohol intake is important for preventing inflammation and maintaining overall health.

Anti-inflammatory Foods

One of the most effective ways to reduce inflammation is by eating anti-inflammatory foods (Harvard Health). Reducing your intake of pro-inflammatory foods and replacing them with anti-inflammatory alternatives can improve your health and well-being. Common anti-inflammatory foods include nuts, fatty fish, unrefined oils, fruits, and many herbs and spices such as turmeric and ginger. If you’d like to learn more about how to further reduce inflammation in your body, read the corresponding article in our blog.

Healthy habits and staying well-informed can help promote a responsible approach to managing inflammation.