Inflammation is a well-known health concept, but it can be difficult to understand how it relates to what we eat.
Eating to avoid inflammation isn’t a strict “diet,” but simply a healthy Mediterranean-style diet that emphasizes whole grains, vegetables, and heart-healthy fats, says the Cleveland Clinic dietitian, who treats the disease. says expert Julia Zumpano. Prevention and control. “Simply replace processed foods with whole foods,” she says.
Although the principle is simple, I thought it might be difficult to avoid foods that actually cause inflammation. What kind of obstacles and questions do people encounter? I decided to spend a week thinking about it.
What is inflammation?
In the case of injury, acute inflammation is a protective response, the body’s way of dispatching resources to the area under threat, like emergency vehicles arriving at the scene. This is a healthy response intended to promote healing. As a result, you may experience swelling at the site of a mosquito bite or a feeling of swelling in your throat when you catch a cold.
But over the past decade, researchers have increasingly focused on chronic systemic inflammation, a state in which the body is in permanent emergency mode. Chronic inflammation is associated with, although not necessarily the cause of, many major chronic diseases, including autoimmune diseases such as rheumatoid arthritis, cardiovascular disease, neurodegenerative diseases such as Parkinson’s disease, and cancer.
Chronic inflammation is often associated with aging, but it can affect people of all ages. For example, the prevalence of inflammatory bowel disease is rapidly increasing in the United States, especially among young people. “We’re even seeing an increase in inflammation in children,” Zumpano says. Many people may not even know they are experiencing chronic inflammation because the symptoms are difficult to identify. Blood tests for inflammatory biomarkers can be helpful and can look for signs such as migraines, brain fog, joint pain, and mood disorders such as depression.
Although some people are genetically predisposed to chronic inflammation, Zumpano says most people have some degree of inflammation. It can be caused or worsened by stress, lack of sleep, and exercise. Environmental factors such as air pollution, chemical exposure, and ingestion of microplastics may also contribute.
How does diet affect inflammation?
Dr. Christopher Dunman, a Washington-based gastroenterologist, says diet is one of the key factors influencing chronic inflammation. Sugar, trans fats, saturated fats, alcohol, refined carbohydrates, and ultra-processed foods all cause inflammation. Ultra-processed foods – Ingredients included 60% The American diet is often packed with a cocktail of preservatives and additives that cause inflammation. important sources of information As Dunman points out, they typically lack healthy ingredients such as fiber, which slows the absorption of sugar in the body.
Eating these foods can spike blood sugar levels and increase inflammation, especially in immune cells, causing the body to release inflammatory molecules called cytokines, Dunman says. According to Dunman, sugar “feeds the inflammatory microbes in the gut,” which are essentially “bad” gut bacteria, which gradually unbalance the gut microbiome and cause further inflammation. .
the study frequently I support Potential health benefits of a diet rich in anti-inflammatory and antioxidant-rich foods. However, research on supplements and specific outcomes is inconsistent, and results vary depending on the individual’s health status and the form of intake, including food and supplements.
What does an anti-inflammatory diet look like?
I know a lot about the Mediterranean diet, so I’m sure you’ll be able to jump right into a one-week anti-inflammatory diet. I work from home. I like cooking. We are not responsible for children who are picky eaters. easy! But this “can do” attitude only lasts about a minute. Is my oatmeal anti-inflammatory because it’s rich in fiber, or does adding banana and a little maple syrup make it too sweet?
“An anti-inflammatory diet would be particularly focused on foods high in fiber,” says Dr. Qianzhi Jiang, a Boston-based nutritionist and registered dietitian. Prebiotic fiber, an indigestible carbohydrate that feeds good gut bacteria, aids in digestion, and slows the body’s absorption of sugar, is especially good. Whole grains, beans, and many fruits and vegetables are reliable sources. Jiang recommends consuming 25 to 30 grams of total fiber and no more than 25 grams of added sugar per day (the U.S. Food and Drug Administration recommends that adults consume no more than 50 grams of added sugar per day). ).
I think my breakfast contains 9g of fiber and 16g of sugar. I think I could do better by omitting the added sweetener, using lower-carb fruits like blueberries or raspberries, or adding vegetables and eggs to my flavorful oatmeal.
Jean suggests focusing on probiotics, such as those found in yogurt (which are not inherently inflammatory, unless you have a sensitivity to dairy) and fermented foods. Omega-3 fatty acids are found in oily fish such as salmon and sardines, walnuts, flax, and chia seeds. Antioxidants, broadly defined as compounds that protect against oxidative stress, include phytochemicals such as polyphenols, which are abundant in foods such as berries, apples, coffee, cocoa, and olives.
According to Dunman, “antioxidant” is essentially just another way of saying “anti-inflammatory.” Research continues to show that antioxidants should not be underestimated in how they fight inflammation in powerful and multifaceted ways. “They are best viewed in the context of whole foods, whole plants,” he says.
In addition to eggs, which are rich in omega-3, vegetables such as spinach and mushrooms are also good options. One day, I’ll make a Japanese-style breakfast. Boiled egg, tofu, kimchi, cucumber and avocado salad, polyphenol-rich umeboshi, drizzled with umeboshi dressing containing olive oil, rice vinegar, and soy sauce.
Does salt cause inflammation?
My mid-morning snack is roasted and salted edamame and black olives in salty oil. I also have pomegranate seeds, which are rich in antioxidants, but mainly satisfy my goat-like desire to lick salt.
Unfortunately, “too much salt can cause inflammation,” says Zhang. “the study Researchers found increased levels of inflammation in animal models and humans, particularly in patients with high blood pressure and heart failure. ”
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What is the connection between meat and inflammation?
I made a big batch of bolognese sauce over the weekend. In general, it is recommended that people who prefer anti-inflammatory foods avoid red meat. But the problem isn’t the meat itself. It’s a saturated fat, which when consumed in excess can trigger and worsen existing inflammation, Zhang says.
My bolognese contains ground bison, which has less saturated fat than beef. Not the worst outcome.
Processed meats such as salami and hot dogs are the most prohibited because of their high saturated fat content and additives such as nitrates and preservatives that can cause inflammation. However, there is nothing inherently inflammatory about unprocessed meat in moderation, such as chicken breast or the lean part of a steak you buy from a butcher and cook at home.
However, cooking methods can affect the degree of inflammation. High-temperature cooking, such as grilling or frying, produces pro-inflammatory compounds called advanced glycation end products (AGEs), while water-based cooking, such as poaching or stewing, does not.
I think of bison bolognese as a stew and eat it with steamed sweet potatoes.
How much anti-inflammatory food should you eat?
I feel like I did pretty well in this challenge. One night, I make a soba salad with lots of vegetables and edamame. On another menu, wild salmon, a rich source of omega-3s, is served over vegetables and multigrain rice to create a poke bowl.
Then one night, a friend comes over for movie night. I originally envisioned something like pizza, but instead I made a soup with roasted pumpkin, ginger, cilantro, and lime. I’m proud of my determination…until people arrive with microwave popcorn, Doritos, and my favorite, Haribo peaches. I have a sweet tooth, so I’ve mostly been able to curb it, but now I fold it up like a lawn chair. Had I wasted an entire week?
According to Zumpano, my hiccups don’t “necessarily undo” my other efforts. “Think of your body as a bucket,” she says. “Processed foods, environmental toxins, stress, and lack of sleep all contribute to filling the inflammation bucket. When we changed our diet to reduce inflammation, we emptied a significant amount of the bucket. Even if you’re eating, you won’t suddenly start overeating even if you get back to normal.”
Following the 80/20 rule, where 80% of your diet is anti-inflammatory and 20% on the unhealthy side, can also help reduce inflammation in healthy people, Zumpano says.
What drinks have anti-inflammatory properties?
An anti-inflammatory diet avoids alcohol, sugar, and artificial sweeteners. This means limiting things like juices, sodas, energy drinks, and fruit-based smoothies.
I drink many cups of unsweetened green tea (rich in polyphenols), mint tea (has antioxidant properties and calms the stomach), and ginger tea. I make the latter myself by blending raw ginger, a particularly powerful anti-inflammatory, and freezing it in cubes. I also drink a lot of coffee, and coffee is actually one of those things. top Dietary sources of antioxidants for Americans.
Made with ginger, turmeric, and plant-based milk with a dash of black pepper and cinnamon, Golden Milk is a great combination of anti-inflammatory ingredients. Zumpano points out that while data shows that ginger and turmeric have anti-inflammatory properties, research tends to focus on high doses of supplements and dietary inclusion.
Is it easy to follow an anti-inflammatory eating plan?
Overall, an anti-inflammatory diet is a long-term practice that requires a fairly consistent level of self-awareness and commitment. It’s a lifestyle, not a diet. But basically it’s simple. Eat lots of plants, avoid refined and ultra-processed foods, eat lots of Haribo, and there’s always tomorrow.
