Inflammation is a natural and essential process that helps the body heal and defend itself from harm. However, when inflammation becomes chronic, it can lead to a host of health problems, including heart disease, diabetes, and autoimmune disorders.
I find in clinical practice that chronic inflammation is one of the most common reasons for people wanting to see dietitian or nutritionist. Nutrition is linked in inflammation in a number of ways leaving a lot of room for diet changes to help improve symptoms. This article explores various nutrition strategies to help reduce inflammation and promote overall health.
Understanding Inflammation
Inflammation is the body’s response to injury, infection, or harmful stimuli. There are two types of inflammation: acute and chronic. Acute inflammation is a short-term response that helps the body heal, characterized by redness, swelling, heat, and pain. Chronic inflammation, on the other hand, is a prolonged and often invisible process that can damage tissues and organs over time.
The Role of Diet in Inflammation
Diet significantly influences inflammation. Certain foods can trigger or worsen inflammatory responses, while others can help combat inflammation.
If you have a chronic inflammatory issues, a poor quality diet can add insult in injury by worsening inflammation. This is why is it important to look at your diet as a whole so that you are minimising foods which can worsen inflammation while concurrently incorporating anti-inflammatory foods and nutrients into your diet.
Dietary causes of inflammation to avoid
Ultra-processed foods are categorically defined as foods that are more refined and have gone through multiple levels of processing, typically using commercial additives. They are the types of foods you could not make at home yourself, even if you tried to.
Ultra-processed foods contribute to inflammation through multiple mechanisms; both due to the presence of additives that could be damaging to our health and due to the absence of fibre, micronutrients, and phytochemicals that are found in natural foods.
Some of the mechanisms which make ultra-processed foods so unhealthy include:
- Excessive glycaemic and insulin response: Many ultra-processed foods contain high levels or refined starch and sugars which when consumed, provoke an exaggerated glucose response. High blood glucose causes an excessive insulin response which can lead to blood sugar irregularities and excessive hunger.
- Microbiome: Excess consumption of ultra-processed food in linked to change in the bacteria composition of people’s gut in a way that is more inflammatory and associated with chronic metabolic diseases.
- Endocrine disruption: Certain chemicals, particularly phthalates, found in plastics used with ultra-processed foods can affect hormone levels and expression
- Gluten: Gluten is a protein found in cereal grains which can also be a cause of inflammation for people with non-coeliac gluten sensitivity and for people with coeliac disease. Many ultra-processed foods contain gluten as it provides a crunch and bounce to baked goods.
- Advanced glycation end products (AGEs): When foods are exposed to high heat, they can form AGEs, which are associated with inflammation. AGEs are found in processed meats, such as sausages, bacon, and deli meats that have been commercially smoked.
- Hyperpalatable: Ultra-processed foods are engineered to be hyper-delicious and hard to turn down or stop at one serving. Since ultra-processed foods are then typically consumed in excess, all the adverse inflammatory effects are then amplified by excessive consumption.
Practical strategies:
- Refined carbohydrate foods: Breads, crackers, baked goods, cereals, noodles, pasta
- Refined sugar: This included added sugars, confectionery, chocolate, juice, sugar-sweetened drinks
- Avoid ultra-processed foods containing more than five ingredients.
- Limit gluten if you need to
- When looking for deli meat, choose products containing minimal additives and those which are hand-prepared.
Healthy fats for reducing inflammation
Lowering omega-6 intake can significantly reduce inflammation by improving the omega-3 to omega-6 ratio. Omega-6 fatty acids, are found in dietary fat and are essential for health. However, when they are consumed in excess, they can be problematic.
The typical Western diet often contains an imbalanced ratio of omega-6 to omega-3 fatty acids, sometimes as high as 20:1, while the optimal ratio is believed to be closer to 1:1 or 4:1. This imbalance promotes the production of pro-inflammatory eicosanoids, compounds that can exacerbate inflammation.
Vegetable oils (such as corn, sunflower, and soybean oils) are rich sources of omega-6. Due to their abundant use in many processed foods and frying fast foods, excessive consumption of ultra-processed foods typically leads to excessive omega-6 intake.
One important way to reduce inflammation levels is by reducing the intake of omega-6 fatty acids and simultaneously increasing the consumption of omega-3-rich foods like fatty fish, flaxseeds, and chia seeds, individuals can restore a healthier balance. This improved ratio helps to mitigate the inflammatory response and supports the production of anti-inflammatory molecules.
Practical strategies:
- Minimise ultra processed foods in the diet
- Avoid foods fried in vegetable oils
- Replace commercial processed salad dressings and dips for alternatives which use olive or avocado oil
- Increase omega-3 intake by consuming fatty fish, flaxseeds, chia seeds, and walnuts
Micronutrients
Micronutrients, including vitamins and minerals, play a vital role in managing and reducing inflammation. Vitamins such as A, C, and E act as antioxidants, protecting cells from oxidative stress and damage that can lead to chronic inflammation. Vitamin A, found in foods like sweet potatoes and carrots, helps maintain healthy epithelial tissues and immune function. Vitamin C, abundant in citrus fruits and bell peppers, neutralises free radicals and supports the immune system, reducing inflammatory markers. Vitamin E, present in nuts and seeds, also combats oxidative stress and decreases the production of pro-inflammatory cytokines.
Minerals such as magnesium, zinc, and selenium are equally crucial in controlling inflammation. Magnesium, found in leafy greens and nuts, regulates inflammation and supports muscle and nerve function. Low magnesium levels are associated with increased inflammatory markers, making adequate intake essential. Zinc, found in meat and legumes, supports immune function and reduces oxidative stress, thereby lowering inflammation. Selenium, present in Brazil nuts and seafood, acts as an antioxidant, reducing oxidative stress and inflammation.
Together, these micronutrients, when consumed as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, help to maintain a healthy immune response, protect against chronic inflammation, and promote overall well-being.
Practical strategies:
- Diversify Your Fruits and Vegetables: Make a habit of including a salad with dark leafy greens like spinach or kale, and add a mix of colourful vegetables such as capsicum, carrots, and tomatoes to boost your intake of vitamins A, C, and E. Smoothies can also be an excellent vehicle to include berries and other bonus vegetables into a meal. This can provide a concentrated dose of vitamins and antioxidants.
- Incorporate Healthy Fats: Use extra virgin olive oil for cooking and dressings. It’s rich in monounsaturated fats and anti-inflammatory compounds. Animal fats, particularly better fat and egg yolk are rich sources of vitamin A and E.
- Nuts and Seeds: Keep a mix of nuts like almonds, walnuts, and seeds such as sunflower or pumpkin seeds handy for snacks. These are rich in magnesium, vitamin E, and healthy fats. Brazil nuts, are particularly high in selenium, with just a couple of nuts meeting your daily requirement. Sprinkle nuts and seeds on salads, yogurt, or a smoothie for added nutrients and healthy fat.
- Herbs and Spices: Incorporate anti-inflammatory spices such as turmeric, ginger, and garlic into your cooking. These can be added to soups, stews, marinades, and even smoothies.
- Seafood: Include selenium-rich foods like seafood in your diet. Prepare dishes like grilled salmon or shrimp stir-fry.
- Vitamin C-Rich Fruits: Eat citrus fruits like oranges and mandarins, and berries. Include them in your breakfast or as a snack.
Practical Tips for Implementing an Anti-inflammatory Diet
- Meal Planning: Plan your meals around anti-inflammatory foods. Create a weekly menu that includes a variety of fruits, vegetables, whole grains, and healthy fats.
- Cooking Methods: Choose cooking methods that preserve the nutritional quality of foods. Steaming, baking, and grilling are preferable to frying.
- Hydration: Stay hydrated by drinking plenty of water. Herbal teas and antioxidant-rich green tea are also good choices.
- Moderation: While it’s essential to focus on anti-inflammatory foods, it’s also important to enjoy your diet. Allow yourself occasional treats in moderation.
Conclusion
Reducing inflammation through nutrition is a powerful strategy for improving overall health and preventing chronic diseases. By incorporating anti-inflammatory foods and avoiding pro-inflammatory ones, you can support your body’s natural defences and promote long-term well-being. Remember, small, consistent changes in your diet can lead to significant health benefits over time.