Skip to main content
Book Online Patient Portal Pay Now
Wellness

Foods to Help Fight Inflammation

Posted on

Foods to help inflammation

Fighting Chronic Inflammation: Superfoods for Better Health

Inflammation – it can be both good and bad for your overall health, depending upon its type.

Short-term or acute inflammation is vital to help your body heal from pain, surgeries and injuries.

However, chronic inflammation is often associated with either long-term diseases having inflammatory components (like autoimmune disorders) or elevated sustained levels of cortisol, a hormone that arises when you’re experiencing stress. It often leads to debilitating symptoms that adversely affect health and quality of life, including:

  • body pain
  • constant fatigue and insomnia
  • depression, anxiety and other mood disorders
  • gastrointestinal issues, like constipation, diarrhea and/or acid reflux
  • weight gain
  • and frequent infections.

Chronic inflammation can also occur as your body’s response to unwanted foreign substances, like toxins from cigarette smoke; excessive fat cells; and pathogens like bacteria, viruses and fungi.

What’s more, chronic inflammation can induce your autoimmune system to attack healthy cells within your body’s systems or organs, known collectively as autoimmune disorders.  Examples of autoimmune disorders include rheumatoid arthritis, lupus, multiple sclerosis (MS), plus celiac and Crohn’s diseases, among others.

Most importantly, chronic inflammation can also induce atherosclerosis, the buildup of fatty, cholesterol-rich plaque inside your arteries. Your body perceives this plaque to be abnormal and foreign, so it attempts to wall off the plaque from flowing blood. However, if that wall breaks down, the plaque may rupture. The contents then mingle with blood and form a clot that blocks blood flow. Blood clot formation is known as the leading cause of heart attacks and strokes.

Additionally, researchers determined chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes and other serious health conditions.

Researchers note diet and nutrition plays a pivotal role in whether chronic inflammation is present within your body.  Scientists have also identified many foods that offer powerful anti-inflammatory properties to help maximize good health.

Your local Capital Women’s Care team of women’s health professionals explains inflammation-fighting foods with anti-inflammatory properties and how each contributes to quality health; discussion of specific inflammation-causing foods to avoid, including explanations of how they trigger chronic inflammation; and diagnosis and treatment of chronic inflammation and guidelines about eliminating chronic inflammation and its triggers so you can enjoy a long quality life.

Inflammation-Fighting Foods

There are several foods with research-proven anti-inflammatory properties to help you and your family reduce chronic inflammation risk and its subsequent associated diseases:

  • Berries. Strawberries, raspberries, blueberries and blackberries.

    Berries contain anthocyanins, substances with proven positive effects that ward off inflammation: A study indicated those adults consuming blueberry powder produced significantly more natural killer cells (NK cells) than those who didn’t.  NK cells are produced naturally in your body and help keep your immune system functioning properly. Another study determined overweight adults consuming strawberries had lower levels of specific inflammatory markers associated with heart disease than those who didn’t.

  • Fatty fish. Salmon, sardines, herring, mackerel and anchovies.

    Fatty fish offers great protein stores and long-chain omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — that may help reduce inflammation that could otherwise lead to increased metabolic syndrome, heart disease, diabetes and kidney disease risks. These fatty acids are converted by your body into anti-inflammatory compounds called resolvins and protectins. Studies found those who eat salmon or take EPA and DHA supplements experienced measurable reductions in the inflammatory marker C-reactive protein (CRP.)

  • Cruciferous vegetables. Broccoli, cauliflower, Brussels sprouts and kale.

    Consuming cruciferous vegetables decreases the risk of both heart disease and cancer, due to antioxidant content. Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), molecules that drive inflammation levels within your body.

  • Avocados. This superfood is packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They’re also enriched with carotenoids and tocopherols, both substances that reduce cancer risk. A study of adults with excess weight found those eating avocado for 3 months had reduced inflammatory markers interleukin 1 beta (IL-1Œ≤) and CRP.
  • Green tea. This healthy beverage is associated with reduced risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. Its many benefits include antioxidant and anti-inflammatory properties, especially epigallocatechin-3-gallate (EGCG), a substance that inhibits inflammation by reducing pro-inflammatory cytokine production and damage to fatty acids within your cells.
  • Peppers. Both bell peppers and chili peppers are packed with vitamin C and antioxidants with powerful anti-inflammatory effects. Bell peppers also provide quercetin, an antioxidant that may reduce inflammation associated with chronic diseases like diabetes.

    Chili peppers contain sinapic acid and ferulic acid that may reduce inflammation and support healthier aging.

  • Mushrooms. Edible varieties include truffles, portobello mushrooms and shiitake mushrooms.

    Mushrooms have minimal calories yet are rich in selenium, copper and all B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection. The lion’s mane varietal may potentially reduce low grade inflammation related to obesity. It’s important to lightly cook them, as overcooking causes significant loss of their antioxidant properties.

  • Grapes. All varieties contain anthocyanins, an inflammation reducing compound. Grapes may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s and eye disorders like macular degeneration. They’re also one of the best sources of resveratrol, another antioxidant compound that has many health benefits, including protecting the heart against inflammation.  In one study of people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6.) A 2012 study found adults who ate grape extract daily experienced increased adiponectin levels. Low levels of this hormone are associated with weight gain and increased cancer risk.
  • Turmeric. This warm, earthy flavored spice often used in Indian dishes contains curcumin, a powerful anti-inflammatory compound. Research shows turmeric reduces inflammation related to arthritis, diabetes and other diseases. In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP. It may be hard to get enough curcumin from turmeric alone; therefore, supplements of isolated curcumin may be more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000%; however, more research is needed to understand how turmeric dosage affects inflammatory markers.
  • Extra virgin olive oil. Rich in monounsaturated fats and a staple of the Mediterranean diet, extra virgin olive oil is linked to a reduced risk of heart disease, brain cancer and other serious health conditions. In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those consuming 1.7 ounces (50 mL) of olive oil daily for 1 year. The effect of oleocanthal, an antioxidant in olive oil, has been compared to anti-inflammatory drugs like ibuprofen. Extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils. Pair it with vegetables to increase absorption of your veggies’ vital nutrients to boost their nutrition power.
  • Dark chocolate and cocoa. Dark chocolate is packed with antioxidants that help reduce inflammation and risk of disease plus lead to healthier aging. Its flavanols are responsible for chocolate’s anti-inflammatory effects that help keep the endothelial cells lining within your arteries healthy. Research found those who consumed 350 mg of cocoa flavanols twice daily experienced improved vascular function after 2 weeks. Choose dark chocolate containing at least 70% cocoa to boost anti-inflammatory benefits.
  • Tomatoes. All tomato varieties are proven nutritional powerhouses. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties known for reducing pro-inflammatory compounds related to several types of cancer. Pairing tomatoes with extra virgin olive oil can help you to absorb more of their valuable lycopene content due to it being a carotenoid, a nutrient that’s better absorbed in combination with a healthy fat.
  • Cherries. Both sweet and tart varieties are rich in antioxidants (anthocyanins and catechins) that decrease inflammation. Although tart cherries’ health-promoting properties have been studied more so than other varieties, sweet cherries provide numerous health benefits also. Researchers found older people consuming 16 ounces (480 mL) of tart cherry juice daily for 3 months experienced significantly lower levels of inflammatory marker CRP; however, in a different study, younger healthy adults had no effects on inflammation after taking it daily for 1 month. These findings deem it necessary to initiate further research to understand cherries’ role in reducing inflammation.

Inflammation-Inducing Foods

In addition to maintaining an active lifestyle and healthy weight, eating a variety of anti-inflammatory nutritious foods and effectively managing daily stress, it’s important to reduce consumption of foods that are less healthy and known to incite chronic inflammation and its associated diseases.

The following foods are backed with proven scientific research correlating their consumption with increased chronic inflammation risks:

  • Sugar is the leading cause of inflammation in the body. It’s mostly found in fast foods and snacks like chocolates, candies, sodas, sweets, and pastries. Too much sugar may lead to weak immunity, diabetes, increased blood pressure, obesity, stroke and heart diseases.
  • Pizza and cheese are the main sources of saturated fats in the United States. Pizza is identified as a known inflammatory food. It may worsen arthritis symptoms and increase the risk of developing heart problems. Pizza tends to spike LDL cholesterol levels and clog arteries, 2 activities occurring within the body that cause heart attacks and strokes.
  • Ultra-processed foods like fast food, potato chips, any type of junk foods, frozen meals and processed meats (ham, bacon, pepperoni, sausage and hot dogs) have been associated with higher blood levels of inflammatory markers like CRP.
  • Fried foods and especially those with partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that research has linked to increased inflammation levels that can cause diabetes, arthritis and cancers. Limit French fries, fried chicken and mozzarella sticks and avoid shortening and margarine.
  • Sugar-sweetened beverages and refined carbs have also been shown to promote inflammation. Limit or eliminate sodas, sweet tea and sports drinks.
  • MSG and gluten both trigger inflammation within the body. Mono-sodium glutamate (MSG) is primarily added to Asian foods to enhance flavor. Aside from its many adverse reactions (including nausea, heart palpitations, and headache), MSG has been linked to chronic inflammations and to worsen symptoms of arthritis and age-related bone problems. Gluten causes inflammation that’s an allergic reaction within the body, known as celiac disease, a condition that occurs when the small intestine lining becomes inflamed.
  • Refined carbs, including white breads, white rice, crackers, commercially processed baked goods (like doughnuts) and biscuits.

  • Omega-6 fatty acids are essential fats that can only be gotten from foods; however, too much of it may cause inflammation in the body. Some foods with high omega-6 fatty acids include vegetable oil, soybean oil, mayonnaise, corn oil and sunflower oil.
  • Excess alcohol consumption may cause inflammation of the intestines, leading to organ damage, high blood pressure, stroke, liver problems and heart diseases. Studies have shown too much alcohol may lead to at least 6 types of cancers.

Inflammatory foods are a threat to healthy living because they increase blood sugar, blood pressure and bad cholesterol levels, all of which pose increased risks of heart disease. To reduce your inflammation risk, it’s important to ensure you and your family follow a well-balanced diet based on whole foods, including plenty of fruit and vegetables. It’s best to stick to a nutritious diet of minimally processed foods and limit less healthy fare to an occasional treat.

Diagnosis and Treatment

According to the Mayo Clinic, you can control long-term inflammation through these lifestyle modifications:

  • stop smoking.
  • avoid alcohol.
  • exercise regularly and maintain a healthy weight.
  • incorporate anti-inflammatory foods like olive oil, high fiber foods, fruits, leafy greens (spinach and kale), fatty fish (like mackerel and salmon) in a healthy, nutritious diet.
  • avoid inflammatory foods like fried foods, processed foods, red meat and foods with added sugars.

Make an appointment to see a doctor if you notice symptoms requiring immediate attention like fever, joint pain or rashes.

See your doctor immediately if you experience:

  • Anaphylaxis, a severe allergic reaction where rapidly developing symptoms including skin rash, nausea, vomiting, difficulty breathing may occur.
  • Symptoms of sepsis, including fever, shivering, rapid breathing, confusion or disorientation.

Your local Capital Women’s Care team of knowledgeable and compassionate doctors, nurses, health professionals and support staff are here to answer your questions and address your concerns regarding chronic inflammation and any women’s health issue. Our women’s health teams are dedicated to ensuring you experience the utmost medical care and treatment, so you enjoy a long quality life.

Sources:

https://www.healthline.com/nutrition/13-anti-inflammatory-foods
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://www.verywellhealth.com/anti-inflammatory-foods-2505929
https://health.clevelandclinic.org/anti-inflammatory-diet/
https://entirelyhealth.com/lifestyle/food-nutrition/8-foods-that-cause-inflammation/?ref_source=bing&utm_medium=cpc&utm_campaign=Foods%20Cause%20Inflammation-D&utm_content=1350201683189906&utm_term=Inflammatory%20foods&msclkid=ad7997cf0c0316832f01f3ce0b2ae941
https://www.health.harvard.edu/heart-disease/ask-the-doctor-what-is-inflammation
https://www.health.harvard.edu/staying-healthy/what-is-inflammation-and-why-is-it-dangerous
https://my.clevelandclinic.org/health/symptoms/21660-inflammation
https://www.aarp.org/health/conditions-treatments/info-2021/signs-of-inflammation.html
https://www.aarp.org/health/conditions-treatments/info-2019/lowering-inflammation-to-improve-health.html
https://www.healthline.com/nutrition/anti-inflammatory-diet-101

“