Inflammation and Foods
by Melinda Burris

This article discusses the types of bodily inflammation and foods that are known to aggravate inflammation versus foods that naturally alleviate the symptoms of inflammation.

There are two types of inflammation: acute and chronic. Acute inflammation occurs suddenly as a result of a virus invader or a wound, both of which are perceived by the human body as an attack. Inflammation is a protective response. Chronic inflammation occurs when the body is in a poor state, either because of attack by disease or poor care including overuse of alcohol, consumption of cigarettes, and poor diet.¹

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Chronic conditions that can cause the body to misinterpret signals leading to persistent or chronic inflammation include inflammatory diseases such as rheumatoid arthritis. In this case, the body perceives the condition as an attack, causing inflammatory cells and other substances to attack affected joint tissues, resulting in on-and-off swelling and joint damage.¹

In essence, chronic inflammation is an example of when bodily processes that are meant to protect the body actually end up damaging it. Chronic inflammation can go on for an extensive period, lasting months or even years, punctuated by periods of improvement and times of regression. ¹

Foods That Aggravate Inflammation

• Dairy products – Medical experts share the opinion that it is no coincidence that in excess of 50% of the world’s population has an intolerance for cow’s milk and the products derived from it, including margarine, cheese, and cream cheese. These items have been classified as highly inflammatory foods due to the fact they cause a number of symptoms ranging from stomach upset to hives and even breathing issues in those that are highly sensitive to the protein in these products. Consider replacing these food stuffs with a milk alternative such as almond or soy milk and the derivatives made from these and other non-dairy products to reduce your body’s inflammation level.²
• Fatty red meats—Foods high in trans and animal fats such as beef ribs, hamburgers and dishes that contain ground beef and other fatty cuts of beef are categorized as “inflammatory perpetrators” because scientific studies have connected their consistent consumption to a number of chronic health conditions including diabetes, cardio vascular disease, and cancers.²
• Cured meats – These foods are high in salt, sugar, and nitrates, which are added for flavoring and preservation purposes. Examples of cured meats include lunch meats, sausages, and hot dogs to name a few. Studies have shown that these foods exacerbate chronic conditions such as arthritis and MS.²
• Alcohol consumption – Excessive consumption of alcohol, be it through wine, beer or spirits, has long been scientifically pinpointed as a cause of chronic inflammation within the body, especially of the liver. Inflammation of the liver can cause a number of serious and even fatal conditions, including stroke, heart attack, peripheral artery disease, cancer, and vascular dementia.

Drinking in moderation, however, can have benefits for the body. Research by Harvard has shown that moderate drinking can actually lower the risk of heart disease, minimizing the risk of stroke or heart attack, even in those individuals with existing conditions, including heart disease and type 2 diabetes. The lesson here is one of moderation. Alcohol consumed in moderate levels helps the body by maximizing levels of high-density lipoprotein (HDL) known as good cholesterol.²

• Refined carbohydrates – Stay away from refined carbohydrates as these can aggravate inflammation. Examples of refined carbs include white bread and baked goods.
• Vegetable Oils – Many nutrition experts, including California’s Beller Nutritional Institute, deem a diet high in omega-6 fatty acids a red flag for causes of chronic bodily inflammation. It is therefore recommended that these cooking oils be substituted with plant-based oils high in omega-3’s. These oils are known to be “heart-healthy” and include extra-virgin olive oil, flaxseed oil, canola oil, soy beans and tofu. You can easily use these oils in place of omega-6 fatty acids when cooking most recipes.²
• Sugary beverages such as soft drinks – Often referred to as “empty calories” or “sugar water” these beverages are loaded with sugar and offer no nutritional benefit for the body. In fact, the caffeine in these drinks is actually dehydrating which can only worsen inflammation. Skip these in favor of water, which is hydrating to the body.
• Food additives – Monosodium glutamate (MSG) is a popular additive added to prepared foods to enhance flavor. MSG is a known cause of migraine headaches, which can be severe. Aspartame is an artificial sweetener that scientific research has identified as an asthma attack trigger. Foods high in refined sugars and saturated fats have been linked to inflammation and hypersensitivity of the body’s immune system by scientific studies.²

Foods That Fight Inflammation

When looking to fight inflammation, your goal should be to choose a diet that is best for your overall health. The propensity of scientific opinion agrees that the Mediterranean diet, which is rich in intake of fish, fruits, healthy oils, nuts, vegetables, and whole grains, is the best, most balanced choice.³

The Mediterranean diet is known as a natural diet that lowers bodily inflammation and stays away from processed foods, which are known to have detrimental effects to physical and mental wellbeing.³

Foods that make up a substantial part of the Mediterranean diet and are known to lower inflammation levels include

• Tomatoes
• Omega 3 cooking oil and dressing ingredient – olive oil
• Leafy green vegetables, including collards, kale, and spinach
• Nuts, including pine nuts, hazel nuts, almonds, pistachios, and walnuts
• Fatty fish like salmon, mackerel, tuna, herring, and sardines
• Fruits including apples, apricots, avocados, berries (strawberries, blueberries), cherries, citrus fruits, dates, figs, grapes, stone fruits, and pomegranates.

Takeaways

The major takeaway here is that the body does best when on a diet of natural foodstuffs that do not seem alien to it. Moderation is also key as anything in excess is difficult for the body to process and puts it into overload mode as it seeks to find a way to process what it has been given.

References:

1. org. 22 March 2024. Inflammation.
2. George, K.14 May 2018. The 15 Top Inflammatory Foods to Avoid.
3. LeWine, H.E. 26 March 2024. Foods That Fight Inflammation.

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