Food, Nutrition and Inflammation: Foods to Choose and Foods to Swap

Part 1 of a two-part series on Food, Nutrition and Inflammation.

By Sandra A Farrell, Contributor.

 Inflammation is a natural defence mechanism that helps our bodies respond to injury and infection. While acute inflammation (short-term) is crucial for healing and recovery, chronic inflammation (long-lasting) can lead to a range of health conditions, including type 2 diabetes, cancer, cardiovascular disorders and autoimmune conditions.

 Professor Tim Spector, a prominent UK based genetic epidemiologist, former consultant rheumatologist, author, expert in personalised nutrition and gut microbiome, suggests that the composition of your gut microbiome, plays a role in your inflammatory responses. Other factors such as environmental pollutants, heavy metals, chemicals and harmful bacteria, may also play a role.

Nutrition is essential in regulating the body’s inflammatory responses, with some foods helping to fight inflammation, while others help to fuel it. Understanding the link between diet and inflammation, can empower us to make food choices that support long term health and wellbeing.

Chronic inflammation can damage healthy cells and tissues, contributing to a range of uncomfortable symptoms, including joint stiffness, muscle pain and digestive issues.

Common causes of chronic inflammation

Lifestyle factors: unbalanced diet, physical inactivity, obesity, smoking, poor sleep quality and excessive alcohol consumption.

Chronic infections: bacterial and viral infections.

Chronic physical and psychological stress.

 Ageing.

Autoimmune disorders and genetic predisposition eg rheumatoid arthritis.

 Environmental exposures: pollutants and poisons.

How do you reduce inflammation?

Following a healthy, anti-inflammatory diet may reduce inflammation and lower the risks of chronic illnesses associated with inflammation. These foods contain high amounts of anti-inflammatory compounds and antioxidants like polyphenols, carotenoids and omega 3 fatty acids, tend to reduce inflammation and include:

Green leafy vegetables: kale, spinach and collards.

Fruits: strawberries, blueberries and oranges.

Olive oil

Tomatoes

Nuts and seeds: walnuts and chia seeds.

Wholegrains: quinoa, wholegrain bread and oatmeal.

Fatty fish: salmon, mackerel, sardines and tuna.

Fermented foods: yoghurt, kefir, kimchi, sauerkraut, kombucha and miso.

Spices and herbs: turmeric, ginger, garlic, black pepper and rosemary.

Plant based protein sources: soya products, lentils, chickpeas and tempeh.

Foods that cause Inflammation/Food Swaps

Dr Jacqueline Wolf, MD, an associate professor of medicine at Harvard Medical School, gastroenterologist and author, suggests four foods to try to avoid that cause inflammation.

Ultra-processed foods

These foods go through multiple processes to produce and contain many additives or substances extracted from foods. They often contain high amounts of saturated fats, salt and sugar and are associated with inflammation. They include biscuits, cakes, pastries sausages and reconstituted meat products.

What to eat instead:

Fresh fruit and vegetables are rich in polyphenol compounds that inhibit inflammation.

Wholegrain foods contain antioxidants of the wheat bran and germ and can be anti-inflammatory.

Fatty meats

Research shows that fatty meats like beef, pork and lamb are associated with low grade inflammation. Animal fats and saturated fats can alter your gut bacteria and trigger inflammation.

What to eat instead:

Fish is low in saturated fat and high in omega 3 fatty acids and other compounds that produce substances that reduce inflammation.

White meats from turkey and chicken are low in saturated fat.

Sugary drinks

Sugary drinks and soda are associated with diabetes, obesity and cardiovascular disease – all which can cause chronic inflammation.

What to drink instead:

Black, green and Oolong tea which contain large amounts of polyphenols that inhibit inflammation.

Water of which adequate intake plays a key role in hydration and helps to maintain normal bodily functions.

Coconut and palm oil

These oils can be found in processed foods like cookies and sometimes used in cooking. They contain high levels of saturated fats which can decrease gut diversity and free fatty acids, potentially resulting in increased inflammation.

What to eat instead:

Flaxseed oil is low in saturated fat and rich in anti-inflammatory omega 3 fatty acids.

Extra virgin olive oil is low in saturated fat and contains polyphenols and other antioxidants and anti-inflammatory substances.

Other ways to reduce inflammation include regular exercise, managing stress and sleep.