Inflammatory Vs. Anti-Inflammatory Foods
Inflammation. It’s a word we hear all the time and most of us kind of know what it is, but the majority of people don’t understand its close relationship with the food we eat. In the simplest of terms, food is the fuel for our cells. Along with air and water, food provides us with what we need to survive. Thus, everything we put in our body in the form of food either supports our health or hurts it. With regards to inflammation, this is the importance of understanding what foods are anti-inflammatory and which foods are pro-inflammatory.
Inflammation is a natural process that helps the body fight off infections and heal injuries. Acutely, we need inflammation for these processes. When we have a flu virus or sprain our ankle our body mounts an immune and repair response which creates an inflammatory cascade in our bodies. This allows us to heal and return to our healthy selves. The issues arise when the inflammation does not calm down and return to baseline after the acute stressor is gone, or we create a state of chronic inflammation in the body. Chronic inflammation, which can result from various factors such as stress, lack of exercise, and poor dietary choices, has been linked to numerous health issues. Research has shown increasing evidence that food components contribute to the pathogenesis of various disorders such as inflammatory bowel diseases, atherosclerosis, cancer, heart disease, autoimmune conditions, or type 2 diabetes. Dietary factors that are in especially high amounts in Western diet cause and promote inflammatory processes throughout the human body involving various pathways but mainly the induction of pro-inflammatory cytokines. Fortunately, we have the power to influence inflammation through our diet. In this blog post, we will explore the difference between inflammatory foods and anti-inflammatory foods, as well as provide tips on how to strike a balance for optimal health.
Understanding Inflammatory Foods
Simply put, inflammatory foods are those that promote inflammation within the body. These items are typically high in refined sugars, unhealthy fats (such as trans fats and saturated fats), and processed ingredients. I find the easiest way to think about processed versus whole foods is to think about picturing the ingredient they came from. Your cereal or chip bag, do they resemble the grain and 5+ other ingredients on the label? Probably not. Does the broccoli and salmon on your plate resemble the food that was grown and caught and put on your plate? Yes! The less ingredients the better. The less packaging the better.
TIP: One of the best grocery shopping tips I’ve gotten is to shop the perimeter and to buy as few things as possible in boxes or bags. The isles in the middle are mostly filled with processed foods that we truly don’t need.
Common examples of inflammatory foods include:
Processed Foods: Fast food, packaged snacks, and sugary treats often contain high amounts of artificial additives, added sugars, preservatives, and unhealthy fats that can trigger inflammation.
Refined Carbohydrates: White bread, white rice, and sugary cereals cause rapid spikes in blood sugar, leading to inflammation.
Trans Fats: Found in many fried and commercially baked goods, trans fats are known to promote inflammation and increase the risk of heart disease.
Sugary Beverages: Soft drinks, fruit juices with added sugars, and energy drinks can contribute to chronic inflammation due to their high sugar content. These are often a sneaky source of inflammation, sugar, and calories in the diet. Remember to focus on drinking water, with occasional tea, coffee, or real fruit and vegetable juice.
Excessive Alcohol: Heavy alcohol consumption can lead to inflammation and damage the liver and other organs through oxidative damage.
Understanding Anti-Inflammatory Foods
Now that we understand the key inflammatory foods, let’s focus on the foods that we can eat more of to support our bodies and overall wellness. When consumed consistently and in place of inflammatory foods, anti-inflammatory foods can help reduce chronic inflammation and promote overall well being. These foods are rich in antioxidants, vitamins, minerals, and healthy fats. Incorporating anti-inflammatory foods into your diet can have numerous health benefits. Some examples of anti-inflammatory foods include:
Fruits and Vegetables: Berries, leafy greens, cruciferous vegetables, and colorful fruits are packed with antioxidants and phytonutrients that combat inflammation.
Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, which have potent anti-inflammatory effects.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and compounds that help reduce inflammation.
Whole Grains: Choose whole grains like quinoa, brown rice, and oats, which are less processed, high in fiber and can help regulate inflammation and blood sugar.
Healthy Oils: Olive oil, avocado oil, and coconut oil in their pure form contain healthy fats that combat inflammation.
Finding Balance
These lists of anti-inflammatory and pro-inflammatory foods make it sound very simple. Eat these and avoid these, you’ll be good. Though we all know it is not that simple, life is busy and there are many extrinsic factors playing a role in what ends up on our plate each day. The key to a healthy diet and managing inflammation lies in striking a balance between inflammatory and anti-inflammatory foods. It's essential to be mindful of your food choices and focus on creating a well-rounded, nutrient-dense diet. Here are some tips to achieve that balance:
Minimize Processed Foods: Reduce your intake of processed and fast foods as they are often high in inflammatory ingredients and offer little nutritional value. Try your best to make your own food, meal plan, and have healthy food on hand to avoid buying processed or fast food when you are out.
Increase Fruits and Vegetables: Aim to fill half of your plate every meal with a variety of colorful fruits and vegetables, as they are rich in antioxidants and essential nutrients. Leafy and cruciferous (ie. broccoli, cauliflower, brussel sprouts) vegetables are best!
Choose Healthy Fats: Opt for sources of healthy fats like avocados, nuts, and fatty fish to support your body's anti-inflammatory response.
Fun Fact: The omega-3 fatty acids found in fish and other foods inhibit an enzyme called cyclooxygenase (COX). COX produces the prostaglandin hormones that spark inflammation. This action is similar to what happens when one takes an aspirin, which disrupts the COX-2 signaling pathway, thus reducing inflammation and pain. Think of omega-3 fatty acids as a much healthier, natural, and less side effect filled anti-inflammatory.
Limit Added Sugars: Cut back on sugary beverages and desserts, and choose natural sweeteners like honey or maple syrup in moderation. Watch for added sugars in things like salad dressings, sauces, and premade foods. It’s not just baked goods and candy!
Incorporate Whole Grains: Replace refined carbohydrates with whole grains for better blood sugar control and reduced inflammation. Reducing portion size of carbohydrates and replacing them with vegetables, clean proteins and healthy fats is also extremely effective.
Stay Hydrated: Drink plenty of water throughout the day to support overall health and maintain a healthy inflammatory response.
Follow the 80/20 or 90/10 rule: Nobody is perfect. Life gets in the way, we get busy, clean eating isn’t always possible, and it also isn’t healthy to obsess over food all the time. The 80/20 or 90/10 rule focuses on eating clean whole foods (anti-inflammatory) 80-90% of the time, while relaxing and eating a serving of your favourite food, drink, or treat with no stress the other 10-20% of the time.
Let’s Wrap It All Up!
The foods we consume play a significant role in our overall health, particularly when it comes to inflammation. By understanding the difference between inflammatory and anti-inflammatory foods and making mindful dietary choices, we can promote better well-being and reduce the risk of chronic diseases. Strive for a balanced diet that includes an abundance of anti-inflammatory foods while minimizing inflammatory choices. Remember, small changes can have a profound impact on your health in the long run. Always consult with a healthcare professional, naturopathic doctor, or registered dietitian for personalized advice on managing inflammation through diet and lifestyle. Here's to a healthier, more vibrant you!
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
Resources
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Lazarou, C., Panagiotakos, D. B., Chrysohoou, C., Andronikou, C., & Matalas, A.-L. (2010). C-reactive protein levels are associated with adiposity and a high inflammatory foods index in mountainous Cypriot children. Clinical Nutrition, 29(6), 779–783. https://doi.org/10.1016/j.clnu.2010.05.001
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Riboldi, B. P., Luft, V. C., Bracco, P. A., de Oliveira Cardoso, L., Molina, M. del, Alvim, S., Giatti, L., Schmidt, M. I., & Duncan, B. B. (2022). The inflammatory food index and its association with weight gain and incidence of diabetes: Longitudinal Study of Adult Health (Elsa-Brasil). Nutrition, Metabolism and Cardiovascular Diseases, 32(3), 675–683. https://doi.org/10.1016/j.numecd.2021.12.022
