The Ultimate Anti-Inflammatory Diet Part 1
Inflammation is one of the most common buzzwords. It makes sense considering that over 50% of deaths are now “attributable to inflammation-related diseases such as ischemic heart disease, stroke, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease (NAFLD) and autoimmune and neurodegenerative conditions (1).”
While acute inflammation protects us from pathogens and facilitates tissue repair and recovery, chronic inflammation can “lead to major alterations in all tissues and organs, as well as normal cellular physiology (1).”
A logical conclusion is that people should attempt to consume more anti-inflammatory foods and less pro-inflammatory foods. There is no shortage of research confirming that individual foods, nutrients, and phytochemicals have powerful effects on inflammation, but the ultimate anti-inflammatory diet remains elusive. Eating patterns such as the Mediterranean Diet, the Vegan Diet, the Paleo diet, etc. have mixed effectiveness. One “Cochrane review of 14 RCTs [Randomized Controlled Trials] involving 837 RA [Rheumatoid Arthritis] patients on different diets provided little evidence of their effectiveness (2).”
If we generally know which foods reduce inflammation and which ones drive inflammation, why isn’t the research more conclusive on “anti-inflammatory” diets?
The answer is that everyone is different and each person responds to foods and food chemicals uniquely. Certain foods have the potential to reduce inflammation in one person and cause inflammation in another. That is why there is not a universally effective anti-inflammatory diet; dietary approaches must be individualized.
For an example of this phenomenon, let’s look at the plant family of nightshades which includes tomatoes, eggplant, potatoes, and peppers. They contain anti-inflammatory phytochemicals such as lycopene, quercetin, and carotenoids, and there is good evidence to suggest that they have health benefits. Yet, they are commonly reported to worsen conditions such as arthritis and have been suggested to increase intestinal permeability and be detrimental for arthritogenic pathologies” (3).
In part 2, I will discuss personalizing someone’s food intake to reduce inflammation. For now, I would like to mention more about what we generally know about which foods decrease or increase inflammation.
While there is quite a lot of debate regarding the most effective approach for reducing inflammation, most dietary patterns can agree upon the following:
These are pro-inflammatory:
Tobacco and alcohol: wine in moderation gets a pass.
Fried foods and seed oils: Frying foods produces all types of carcinogenic compounds and reactive oxygen species. The same goes for highly processed vegetable oils with Canola, grapeseed, and sunflower oil vying for the worst spot (4). Oil manufacturers typically use chemicals and high heat for extraction. The oils with the best nutrient profile and oxidative stability are avocado oil and extra virgin olive oil.
Added sugar and other refined carbohydrates: Americans consume 60 pounds of added sugar a year, and yet “intake of dietary sugars can cause metabolic disorders and induce the increase of inflammatory mediators and certain pro-inflammatory cytokines in various tissues, which leads to insulin resistance and low-grade chronic inflammation (5).”
These are anti-inflammatory:
Water: Appropriate hydration supports the body’s natural detoxification pathways and facilitates transport of nutrients.
Vegetables and fruit: Minimally processed plant foods are undeniably crucial in reducing pro-inflammatory mediators and enhancing immune cell profile due to their impressive antioxidant content.
Omega 3’s: Foods rich in Omega 3’s, such as salmon, help modulate the immune system and lessen inflammation.
Nuts and seeds: A good source of healthy fats, protein, fiber, magnesium, zinc, and vitamin E, nuts and seeds can greatly boost the nutrient density of someone’s diet and potentially reduce inflammatory markers (especially C-reactive protein).
In Part 2, we’ll discuss the importance of creating an individualized anti-inflammatory eating plan for those that suffer from inflammatory conditions (such as gastrointestinal and autoimmune disorders).
References
Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0
Schönenberger KA, Schüpfer AC, Gloy VL, Hasler P, Stanga Z, Kaegi-Braun N, Reber E. Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Nutrients. 2021 Nov 24;13(12):4221. doi: 10.3390/nu13124221. PMID: 34959772; PMCID: PMC8706441.
Bustamante MF, Agustín-Perez M, Cedola F, Coras R, Narasimhan R, Golshan S, Guma M. Design of an anti-inflammatory diet (ITIS diet) for patients with rheumatoid arthritis. Contemp Clin Trials Commun. 2020 Jan 21;17:100524. doi: 10.1016/j.conctc.2020.100524. PMID: 32025586; PMCID: PMC6997513.
Guillaume C., et al. “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating”. Acta Scientific Nutritional Health 2.6 (2018): 02-11.
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. PMID: 36119103; PMCID: PMC9471313.
Hosseini B, Berthon BS, Saedisomeolia A, Starkey MR, Collison A, Wark PAB, Wood LG. Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis. Am J Clin Nutr. 2018 Jul 1;108(1):136-155. doi: 10.1093/ajcn/nqy082. PMID: 29931038.
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