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How Your Diet Can Heal or Harm: The Science Behind Anti-Inflammatory Eating

by Emily Wiljer

Graphic design by Emily Huang

Would you give up ice cream again if doing so could prevent cancer, cardiovascular disease, or Alzheimer’s? This is a question you might consider before starting an anti-inflammatory diet. 

Inflammation is a natural and essential process that acts as the first line of defense against injury and disease. However, not all inflammation is created equal. Beneficial inflammation—known as acute inflammation—is recognizable in the redness and pain you might experience after getting a cut and promotes healing. However, chronic inflammation can be caused by lifestyle choices, persisting for months, or even years. This has been linked to a variety of health issues, including cardiovascular disease, diabetes, autoimmune disorders, and neurodegenerative conditions.1

Diet plays a central role in exacerbating or mitigating inflammation. Foods high in sugars, trans fats, and refined carbohydrates raise levels of biomarkers like C-reactive protein (CRP) and pro-inflammatory cytokines.1 In contrast, a diet emphasizing omega-3 fatty acids and antioxidants can lower these markers and promote a healthier inflammatory response. Oxidative stress, caused by an imbalance between free radicals and antioxidants, also drives chronic inflammation. Unhealthy diets exacerbate this imbalance, leading to cellular damage, whereas incorporating antioxidant-rich foods into your diet helps to counteract oxidative stress and reduce chronic inflammation.2

 Which foods are particularly rich in anti-inflammatory nutrients? Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids and help decrease CRP and pro-inflammatory cytokine levels.1 Leafy greens, berries, nuts, and seeds are rich in antioxidants and polyphenols, which have been shown to combat oxidative stress.3,4 Whole grains and legumes are high in fibre, which helps to regulate inflammation by improving gut health.5 Foods containing mono-unsaturated fats, such as olive oil and avocados, are staples, due to their suggested direct and indirect roles in modulating immune responses.6 It can also be beneficial to add turmeric into your foods and drinks, as turmeric contains curcumin, a powerful anti-inflammatory compound.7 For caffeine lovers, green tea and coffee contain polyphenols, which have antioxidants and anti-inflammatory properties.8

Anti-inflammatory diets also call for reducing the intake of trans fats, refined sugars, and red and processed meats, and excessive alcohol. Trans fats cause an increase in ‘bad’ cholesterol (low-density lipoprotein, LDL) levels while also reducing ‘good’ (high-density lipoprotein, HDL) cholesterol levels, which can lead to inflammatory diseases, such as stroke and heart disease.9 Consuming refined sugars spike blood sugar levels and increase inflammatory markers.10 Red meats and processed meats are also associated with higher CRP levels and should be avoided.11 Furthermore, consuming excess amounts of alcohol and sugary sodas can trigger oxidative stress and systemic inflammation.2 Say goodbye to that Happy Meal with fries! 

Anti-inflammatory diet principles have also been incorporated into clinical practice. The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay diet, was developed with the focus on promoting foods that reduce brain inflammation and improve cognitive health. Key components of the diet include the regular consumption of fish and poultry, using olive oil as a primary fat source, and lowering alcohol intake. The diet also encourages the consumption of leafy greens, berries, nuts, and whole grains, which encompasses all the key principles of an anti-inflammatory diet. Research has shown that adherence to the MIND diet significantly reduces the risk of Alzheimer’s disease and cognitive decline.11 These studies demonstrate the potential of diets in modifying risk for developing neurodegenerative diseases.

         Despite these benefits, some people may worry about the practicality of adopting an anti-inflammatory diet. In reality, there are plenty of tips to incorporate into your daily eating. Meal-planning and ingredient shopping at the beginning of the work week allows you time to prepare recipes that follow anti-inflammatory principles. Incorporate MIND principles by adding berries and leafy greens to smoothies or salads and swapping unhealthy fats for olive oil. When dining out, choose a baked or grilled option over fried foods. Students or those who are budget-conscious can opt for frozen vegetables and bulk grains. Worried about not being creative enough to create appropriate recipes? Ask ChatGPT (or your favourite AI tool) to create an anti-inflammatory meal plan that matches your budget and embodies MIND core principles and tricks.

Anti-inflammatory diets are a powerful, holistic approach to improving overall health and reducing the risk of chronic diseases. However, it is important to remember that individual results may vary. What works well for one person might need adjustments for another, depending on unique health conditions, dietary preferences, or lifestyle factors. This is why consulting a healthcare provider or registered dietitian before making significant dietary changes is essential. Their guidance can help tailor an anti-inflammatory approach that best meets your specific needs.

Overall, the principles of an anti-inflammatory diet serve as the best practice for fostering a balanced, health-focused relationship with food. Prioritize eating a variety of whole, unprocessed foods, and remember that balance is key. By making gradual changes, listening to your body, and seeking professional advice, you can take meaningful steps toward reducing inflammation and cultivating a healthier life.

References

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  1. Tan BL, Norhaizan ME, Liew WP, Sulaiman Rahman H. Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. Front Pharmacol. 2018 Oct 16;9:1162. doi: 10.3389/fphar.2018.01162.
  1. Aune D, Giovannucci E, Boffetta P, Fadnes LT, Keum N, Norat T, Greenwood DC, Riboli E, Vatten LJ, Tonstad S. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun 1;46(3):1029-1056. doi: 10.1093/ije/dyw319.
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  1. Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020 Oct 19;17(20):7618. doi: 10.3390/ijerph17207618.
  1. Benjamin B. How fats we eat modulate our immunity?  OCL, 27 (2020) 22. DOI: https://doi.org/10.1051/ocl/2020009
  1. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092.
  1. Chatterjee A, Saluja M, Agarwal G, Alam M. Green tea: A boon for periodontal and general health. J Indian Soc Periodontol. 2012 Apr;16(2):161-7. doi: 10.4103/0972-124X.99256..
  1. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006 Apr 13;354(15):1601–13. doi: 10.1056/NEJMra054035.
  1. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481.
  1. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimers Dement. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009