Chances are that you’ve heard of how terrible inflammation is for our bodies, and how it can lead to scary diseases like cancer or heart diseases.
Despite its bad rep, inflammation is actually a normal response by our bodies – its main purpose is to protect our cells from infections and injuries. There are two types of inflammation: acute and chronic inflammation.
Acute inflammation is when your body responds to injuries by sending signals to white blood cells to protect and surround the area. This is what you’d expect your immune system to do, as it mitigates the spread of infection from that area.
Chronic inflammation, on the other hand, is what can be described as the “fire in your body that you cannot see or feel”[1]. Chronic inflammation functions the same as acute inflammation, except it happens on a much larger scale, attacking healthy tissues and organs in a less intense but persistent manner.
One example of chronic inflammation is when you have accumulated more visceral fat cells (such as being overweight). Your immune system instead sees those excess fats as a threat, causing your body to produce more white blood cells to attack the otherwise harmless fat cells.
Over time, this chronic inflammation can cause long-term and often irreversible damage to our bodies. It can lead to a buildup of plaque in our arteries, increasing your risk of developing heart disease or stroke. Chronic inflammation is also linked to a higher risk of developing cancer, diabetes, and other serious chronic diseases.[2]
Signs of Chronic Inflammation To Look Out For
How exactly can you tell if you have chronic inflammation?
There are plenty of ways chronic inflammation manifests itself on your body. But according to the Harvard Health Publishing, a simple blood test can accurately measure your inflammation levels. This is done by looking at your C-reactive protein (CRP) levels in your blood, which is a protein that increases in response to inflammation. If your CRP levels reach 1 to 3 milligrams per liter of blood, this often means that you have a low but chronic level of inflammation.[3]
Other telltale signs of chronic inflammation include[4]:
- Body pain, arthralgia, myalgia
- Chronic fatigue and insomnia
- Depression, anxiety, and mood disorders
- Gastrointestinal complications like constipation, diarrhea, and acid reflux
- Weight gain or loss
- Frequent infections
How To Beat Inflammation Using Your Diet
Thankfully, there’s no need for you to purchase expensive medicines to stop chronic inflammation. It is just as easy as eating the right foods, consuming less of what is known to trigger inflammation, and following an active lifestyle.
Whether you exhibit these symptoms or not, following an anti-inflammatory diet is one of the healthiest ways you can treat your body.
To make things simple, here are a few rules of thumb to follow for anti-inflammatory dieting.[2]
- Eat more vegetables and fruits. Whether you love or hate fruits and veggies, nothing beats the nutritional content of the bountiful gifts from mother earth. Fruits, vegetables, nuts, mushrooms, and seeds have the highest concentrations of antioxidants, fibers, heart healthy fats, and minerals that can keep your inflammation levels at a minimum.
- Focus more on antioxidants. Antioxidants are your best friend when it comes to preventing chronic diseases. Antioxidants help repair the damage that your cells and tissues have accumulated throughout the day. They can be mostly obtained from vibrantly colored fruits and vegetables (the more vibrant ones contain more antioxidants), green tea, leafy greens, beans, lentils, whole grains, turmeric, and ginger.
- Get enough Omega-3. Omega-3 fatty acids are a beneficial type of fat that plays an important role in regulating the body’s inflammatory process. These are the fats that you may commonly known as fish oil supplements. Omega-3 is typically found in fatty fish, such as salmon, tuna, sardines, and mackerel, while plant sources include walnuts, pecans, avocados, flaxseed, and soy.
- Eat less red meat. If you can’t get enough of juicy red meats, then we’ve got some bad news for you: red meats are pro-inflammatory, especially when consumed in excess. Eating red meat is fine, as long as you do so in moderation.
- Say no to processed food. Fast food, deep-fried food, frozen meals, cereals, and sugary drinks are all tasty and quick to prepare. Unfortunately, they also happen to be the worst offenders when it comes to promoting inflammation. Most of these foods contain unhealthy fats, sugars, and additives that promote inflammation. Nothing truly beats freshly prepared food – if you happen to be too busy to cook for every meal, prepping your meals ahead will save you lots of time and money.
13 Best Anti-Inflammatory Foods To Incorporate In Your Diet
If you’re interested in starting your anti-inflammatory diet, here are the best foods that experts have found to effectively mitigate inflammation the most.[5]
#1 Berries
Although most people may know them for making delicious dessert toppings, berries also happen to be one of the healthiest, nutrient-dense foods available. They’re packed with vitamins, fiber, and minerals that are essential to maintaining the body’s processes.
What makes berries truly stand out is they’re impressively high in antioxidants called anthocyanins, which are known to have anti-inflammatory effects.[6]
Blueberries were also found to boost our production of natural killer (NK) cells, which are needed to keep our immune system functioning properly.[7]
Blueberries, strawberries, raspberries, and blackberries are all equally beneficial and very palatable. The healthiest way to enjoy them is to eat them raw, although fresh smoothies and juices are healthy as well.
#2 Fatty Fish
Fatty fish, such as salmon, sardines, herring, mackerel, and tuna, are all great sources of protein and the omega-3 fatty acids EPA and DHA. These fatty acids are confirmed to reduce inflammation that leads to metabolic syndrome, heart disease, diabetes, and kidney disease.[8]
#3 Broccoli (and other cruciferous vegetables)
Despite being hated by some people, there’s no denying that broccoli is one of the healthiest foods available. Its deep dark color is a telltale sign of its rich antioxidant content, which is known to reduce inflammation and the risk of chronic diseases.
When cooking broccoli, one should keep in mind not to overcook them, a mistake that a lot of people tend to make. Overcooking reduces their nutritional content by up to 27% (when boiled). Steaming broccolis were found to be the healthiest route – one study found that this cooking method lead to the least amount of nutrients lost as compared to boiling, stir-frying, or microwaving.[9]
Other cruciferous vegetables, such as kale, bok choy, Brussels sprouts, and cauliflower also offer similar health benefits.
#4 Avocados
Avocados are perhaps one of the most hyped about foods of the decade. Despite the stereotypes associated with avocados, it is actually one of the few “fad” foods that are well deserving of the superfood title.
Avocados are one of the few and best plant sources of the heart-healthy monounsaturated fats, of which many studies have found to effectively mitigate inflammation.[10]
In addition to monounsaturated fats, avocados contain other anti-inflammatory compounds, such as fiber and antioxidants.
#5 Green Tea
Green tea is often considered as one of the healthiest beverages out there, with scientifically proven health benefits that include fat-burning, anti-aging, and even anti-cancer properties.[11]
Green tea is also rich in catechins, which are natural antioxidants that are known to inhibit inflammation. It does so by reducing pro-inflammatory cytokine production and damage to fatty acids stored in our cells.[12]
#6 Peppers
All peppers, such as the spicy chili peppers and their milder bell pepper siblings, are all great sources of vitamin C (containing even more than oranges!) and antioxidants which have powerful anti-inflammatory properties.
For instance, chili peppers contain sinapic acid and ferulic acid, two phytochemicals that exhibit anti=inflammatory activities.[13] Bell peppers on the other hand, contain the antioxidant quercetin, which was found to reduce oxidative damage among those affected by sarcoidosis, which is an inflammatory disease.[14]
#7 Mushrooms
Mushrooms provide a ton of nutrients for being low-carb, non-fat, non-cholesterol, and low in sodium!
Aside from being rich in minerals and B vitamins, mushrooms are also rich in antioxidants that exhibit anti-inflammatory properties.
However, some studies have found that mushrooms lose some of their anti-inflammatory content when cooked. Thus, eating them raw or lightly cooked is the healthiest way to enjoy mushrooms.[15]
#8 Grapes
Grapes are uniquely rich in two anti-inflammatory compounds, namely resveratrol and anthocyanins. These two compounds were shown to be effective in protecting the body from several serious ailments, such as Alzheimer’s, Parkinson’s, cancer, heart diseases, and diabetes.
#9 Turmeric
Turmeric is the spice which you may commonly encounter as the main ingredient of curries. Turmeric also happens to be considered a major superfood, as plenty of high-quality studies have found that it is rich in bioactive compounds that have powerful medicinal properties.
Turmeric contains a unique compound called curcumin, a very potent antioxidant that exhibits anti-inflammatory activities. In fact, turmeric was found to reduce inflammation associated with arthritis, diabetes, and other chronic diseases.[15]
Aside from curries, turmeric can also be consumed as golden milk (a concoction of turmeric, coconut milk, cinnamon, and other spices) or as supplements.
#10 Extra Virgin Olive Oil
Olive oil is one of the healthiest cooking fats around – it Is a staple of Mediterranean diets, which are also recognized as one of the healthiest cuisines in the world.
This is because unlike the oils we commonly use (corn, canola, sunflower, etc.), extra virgin olive oil is mostly composed of monounsaturated fats, which are the same type of fats found in avocados. Monounsaturated fats are known to aid weight loss, reduce the risk of chronic diseases, as well as decrease inflammation.[16]
Additionally, extra virgin olive oil is rich in antioxidants, specifically oleocanthal. Oleocanthal was even found to have anti-inflammatory activities which has been compared to ibuprofen.[17]
#11 Dark Chocolate and Pure Cocoa
Great news for chocolate lovers – cocoa, the main ingredient of chocolate, is actually rich in beneficial antioxidants, which are also known to have anti inflammatory effects. The antioxidants found in cocoa are called flavonoids, which have been studied extensively for its health benefits.
To get the most out of cocoa’s health benefits, make sure to find dark chocolate that contains at least 70% cocoa. Better yet, you can try pure cocoa products, such as cocoa powder, cacao nibs, or cocoa butter.
#12 Tomatoes
Along with olive oil, tomatoes are another staple of Mediterranean diets.
Tomatoes also have an impressive nutritional profile, containing impressive amounts of vitamin C, potassium, and most notably, lycopene.
Lycopene is a carotenoid antioxidant that can be mostly found in red fruits and vegetables, as it is responsible for the pigment. Tomatoes are known to have the highest concentration of lycopene out of these fruits and veggies, which is why they have become its most popular source.[18]
Lycopene is known to reduce inflammatory compounds, especially ones that are associated with cancers and obesity.
While you may find tomatoes in many popular junk foods (pizzas, ketchup, spaghetti, etc.), the healthiest way to enjoy tomatoes is by preparing them with other fresh ingredients. But unlike other foods, the lycopene content of tomatoes actually increases when it’s cooked, with sundried tomatoes having the highest concentration of lycopene out of every existing lycopene source.
#13 Cherries
Cherries are tart, delicious, and goes well with a lot of desserts and beverages. Cherries also contain a huge amount of antioxidants, such as anthocyanins ang catechins.
In some studies, the consumption of cherries was linked to a reduction of inflammatory markers, which continued even after stopping consumption.[19]
Pro-Inflammatory Foods: What To Avoid
Although anti-inflammatory foods exist, there is also a list of pro-inflammatory foods that you should avoid or at least limit the consumption of. Even if you eat sufficient portions of anti-inflammatory foods, consuming these pro-inflammatory foods will only outweigh the benefits.
These foods trigger inflammation by being inherently harmful on our cells and tissues. These foods are generally considered unhealthy, damaging your health beyond chronic inflammation.
For instance, processed foods trigger inflammation by causing an imbalance in our gut microbiome, causing the bad bacteria to outnumber the beneficial ones. This imbalance triggers a reaction from our immune system as it is programmed to fight off the bad bacteria. When a person relies too much on these unhealthy processed foods, it inevitably causes chronic inflammation.[20]
It’s not just the fatty deep-fried fast food that causes inflammation though. Foods that are high in sugar and refined carbohydrates, such as pastries and pasta, are also pro-inflammatory.
Here’s a short list of common but pro-inflammation foods that you should eat less of.
- Junk Food: fast food, potato chips, pretzels, microwaveable food, instant ramen
- Refined Carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits
- Fried Foods: French fries, fried chicken, mozzarella sticks, donuts
- Sugary Drinks: soda, iced tea, energy drinks, sports drinks
- Processed Meats: bacon, canned meat, salami, hot dogs, smoked meats
- Trans Fats: margarine, shortening, partially hydrogenated vegetable oil
Conclusion
Chronic inflammation is a silent killer that unfortunately, not many people are aware of.
Thankfully, mitigating inflammation is just as easy as following a healthier diet filled with nutritious and freshly prepared food. This also means avoiding foods that you already probably enjoy, such as fast food, sweets, and sugary drinks.
Minimizing your consumption of these pro-inflammatory foods is just a small sacrifice to protect yourself from the risk of chronic diseases, such as heart disease, diabetes, and cancer, especially as you grow older.
References
[1] Harvard Health Publishing. (2019, October 10) Playing with the fire of inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/playing-with-the-fire-of-inflammation
[2] Mayo Clinic. (2019, August 13) How to use food to help your body fight inflammation. Retrieved on November 16, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586
[3] Harvard Health Publishing. (2020, April) Understanding acute and chronic inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation
[4] Pahwa R., Goyal A., Bansal P., & Jialal, I. (2020, August 10) Chronic Inflammation. Retrieved on November 16, 2020 from https://www.ncbi.nlm.nih.gov/books/NBK493173/
[5] Spritzler, F. (2019, December 19) The 13 Most Anti-Inflammatory Foods You Can Eat. Retrieved on November 16, 2020 from https://www.healthline.com/nutrition/13-anti-inflammatory-foods
[6] Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: anti-inflammatory effects in humans. Journal of agricultural and food chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf4044056
[7] McAnulty, L. S., Nieman, D. C., Dumke, C. L., Shooter, L. A., Henson, D. A., Utter, A. C., Milne, G., & McAnulty, S. R. (2011). Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 36(6), 976–984. https://doi.org/10.1139/h11-120
[8] Jung, U. J., Torrejon, C., Tighe, A. P., & Deckelbaum, R. J. (2008). n-3 Fatty acids and cardiovascular disease: mechanisms underlying beneficial effects. The American journal of clinical nutrition, 87(6), 2003S–9S. https://doi.org/10.1093/ajcn/87.6.2003S
[9] Yuan, G. F., Sun, B., Yuan, J., & Wang, Q. M. (2009). Effects of different cooking methods on health-promoting compounds of broccoli. Journal of Zhejiang University. Science. B, 10(8), 580–588. https://doi.org/10.1631/jzus.B0920051
[10] Lyons, C. L., Finucane, O. F., Murphy, A. M., Cooke, A. A., Viollet, B., Vieira, P. M., … & Roche, H. M. (2016). Monounsaturated fatty acids impede inflammation partially through activation of AMPK. The FASEB Journal, 30(1_supplement), 296-5. DOI: https://doi.org/10.1096/fasebj.30.1_supplement.296.5
[11] Gunnars, K. (2020, April 6) 10 Evidence-Based Benefits of Green Tea. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
[12] Tipoe, G. L., Leung, T. M., Hung, M. W., & Fung, M. L. (2007). Green tea polyphenols as an anti-oxidant and anti-inflammatory agent for cardiovascular protection. Cardiovascular & hematological disorders drug targets, 7(2), 135–144. https://doi.org/10.2174/187152907780830905
[13] Chen, C. (2016). Sinapic acid and its derivatives as medicine in oxidative stress-induced diseases and aging. Oxidative medicine and cellular longevity, 2016. DOI: https://doi.org/10.1155/2016/3571614
[14] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005
[15] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005
[16] Robertson, R. (2017, September 19) What Are the Benefits of Monounsaturated Fats? Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/monounsaturated-fats
[17] Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current pharmaceutical design, 17(8), 754–768. https://doi.org/10.2174/138161211795428911
[18] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/lycopene
[19] Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of nutrition, 136(4), 981–986. https://doi.org/10.1093/jn/136.4.981
[20] McDonald, E. (2020, September 4) What foods cause or reduce inflammation? Retrieved on November 17, 2020 from https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/what-foods-cause-or-reduce-inflammation
