Inflammation is a trending subject today in the realm of food and nutrition. The fad in vogue for people is to swear by certain diets, eliminate certain foods or follow rigid eating habits to keep inflammation at bay. In my long years of experience in the kitchen, I have noticed that certain foods or diets are inherently termed as “inflammatory” or “anti-inflammatory”. However, the confusion about what to eat and what to avoid still prevails even after a lot of awareness and research on this subject.

This is the reason why I want to share my opinion about exploring how dietary patterns influence inflammation and how to segregate facts-based advice from unfounded notions.

What is inflammation?

First and foremost, let us understand what inflammation actually refers to. It is our body’s natural reaction to any infection or injury. It works as a precursor to several ailments like cardiovascular disease, diabetes and neurodegenerative disorders.

It is usually of two types:

1. a) Acute inflammation – a short-term response of the human body caused by injury, trauma or infection.
2. b) Chronic inflammation – a far more prolonged response triggered by infections, autoimmune conditions, environmental factors as well as lifestyle issues. It manifests itself through diseases like atherosclerosis, inflammatory bowel disease (IBD) and rheumatoid arthritis.

From the perspective of food, chronic inflammation is the key focus, as it is influenced by our eating habits and the lifestyle we lead.

Diet to prevent chronic inflammation

Healthy eating habits are certainly important to prevent inflammation in our body. Healthcare practitioners recommend diets with low Dietary Inflammatory Index (DII) to manage inflammation and support overall health.

What should we focus on eating then?

Fiber: Whole grains, legumes, fruits and vegetables are easily available fiber-rich food options that play a major role in fighting inflammation. Fiber promotes good gut health, bowel function and immunity. It is also known to regulate blood sugar and lipid levels, while reducing blood pressure and body weight.

Flavonoid-rich foods: Reap the anti-inflammatory benefits of Flavonoids that are naturally-occurring compounds found in foods such as apples, berries, onions, chocolate, wine and tea. These are known to prevent the synthesis and release of compounds that cause inflammation.

Non-starchy veggies: Leafy green vegetables, cauliflower, broccoli, zucchini, tomatoes, mushrooms, avocado and bell peppers are nutrient-rich yet low-calorie, making them staples when it comes to any anti-inflammation diet.

Omega-3 fatty acids: Non-vegetarians should include fatty fish like salmon, mackerel, tuna and hilsa in their diet, which are excellent sources of Omega-3 fatty acids. Omega-3s is said to reduce inflammation and associated symptoms besides being useful in the management of serious ailments like heart disease and arthritis.

In contrast, avoid diets that are high in refined carbohydrates, added sugars and saturated fats that have higher DII scores and pro-inflammatory effects. They lead to the creation of an environment that is conducive to chronic inflammation by messing with gut microbiota, escalating oxidative stress and unsettling metabolic pathways.

As always, wishing you all good health and happiness!