You may be surprised to learn that diet plays a crucial role in chronic inflammation. Digestive bacteria release chemicals that can stimulate or suppress inflammation. The types of bacteria that live in our gut and their chemical by-products vary depending on the foods we eat. Some foods promote the growth of bacteria that stimulate inflammation, while others promote the growth of bacteria that help suppress inflammation.
Here are some of the foods and beverages that have been associated with reduced inflammation and chronic disease risk:
Fruits and vegetables. Most brightly colored fruits and vegetables are naturally rich in antioxidants and polyphenols, potentially protective plant compounds.
Nuts and seeds. Studies have shown that the consumption of nuts and seeds is associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Beverages. Polyphenols in coffee and flavonols in cocoa are thought to have anti-inflammatory properties. Green tea is also rich in polyphenols and antioxidants.
Studies have shown that polyphenols have multiple anti-inflammatory properties. A review published in the British Journal of Nutrition summarizes several studies that support the idea that dietary polyphenols can reduce inflammation in the body and improve the function of cells lining blood vessels. Foods rich in polyphenols include onions, turmeric, red grapes, green tea, cherries and plums, and dark green leafy vegetables such as spinach, kale, and collards.
In addition, olive oil, flaxseed oil, and oily fish such as salmon, sardines, and mackerel offer healthy omega-3 fatty acids, which have long been known to reduce inflammation.
Foods that can fuel inflammation
Foods that contribute to inflammation are the same foods that are generally considered harmful to other aspects of health. These include sugary soft drinks, refined carbohydrates (such as white bread and pasta), red meat, and processed meats.
These unhealthy foods can also contribute to weight gain, a risk factor for inflammation. In addition, specific components or ingredients in processed foods, such as emulsifiers added to ice cream, can affect inflammation.
The key to reducing inflammation through diet
To practice anti-inflammatory eating, focusing on an overall healthy diet is best, rather than distinguishing between “good” and “bad” foods. Generally, a healthy diet emphasizes fruits, vegetables, nuts, whole grains, fish, and healthy oils and limits foods high in simple sugars (such as soft drinks and candy), beverages containing high-fructose corn syrup (such as juices and sports drinks), and refined carbohydrates.
