What foods can help reduce inflammation?
While acute or short-term inflammation is a natural part of the immune response, when inflammation persists for longer, it can have a negative impact on your health. Chronic inflammation has been linked to an increased risk of a range of chronic health conditions such as type 2 diabetes and heart disease, as well as some types of cancer and autoimmune conditions.
The body’s inflammatory response can be affected by multiple factors, including the foods we eat. Some foods are known for exacerbating the inflammatory response, while others have anti-inflammatory properties that can be beneficial to overall health.
In this article, we share some of the best foods to reduce chronic inflammation and those to avoid.
What is inflammation?
Inflammation is a natural part of the body’s immune response to attack, whether that’s from injury, disease, or infection.
The immune system releases inflammatory cells that initiate an inflammatory response in your body and trap germs or toxins to stop the spread of infection or disease and start the healing process. Once the threat to your body has been dealt with, the inflammatory cells should switch off, allowing the inflammation to subside.
However, in some cases, this inflammatory response is not switched off or an inflammatory response is triggered even when there is no threat to your body, this is known as chronic inflammation.
Chronic inflammation can cause damage to healthy cells and tissues and is linked to an increased risk of multiple health conditions, which is why finding ways to manage your body’s inflammatory response can be crucial to your overall health.
How are diet and inflammation linked?
Your diet can be a key predictor for levels of inflammatory markers circulating in your body. Studies have shown that people with higher intakes of fruit, vegetables and fish are linked to lower levels of inflammatory markers, while those with diets high in saturated fats and processed foods typically have higher inflammation levels.
Although the reasons for this are not fully clear, some foods have anti-inflammatory properties, which when eaten as part of a healthy, well-balanced diet can help to bring inflammation in the body down.
However, it is important to stress there is no one anti-inflammatory diet to follow to reduce inflammation, and diet alone cannot fix inflammatory health conditions.
The impact different cooking methods can have on foods
How we cook the foods we eat can also play a role in how our body responds to them. For example, to reduce inflammation, you should focus on baking, steaming or fast stir-frying foods.
Deep frying or grilling foods, especially meat, is not recommended if you are trying to reduce inflammation, as these cooking processes can expose your food to compounds that can exacerbate inflammation.
Thinking about what you ‘add’ to your food is also important, as many dressings and sauces can be high in hidden salts, sugars and trans fats which are all classed as higher inflammatory ingredients.
The best anti-inflammatory foods
If you are keen to take a proactive approach to managing inflammation in your body you can try incorporating some of these anti-inflammatory foods into your diet:
Berries
Berries, such as strawberries, blueberries, raspberries and blackberries, all contain antioxidants known as anthocyanins which have anti-inflammatory properties.
Studies have shown that regular consumption of berries could lower inflammatory markers in the body, help keep your immune system functioning normally and even delay the development of some types of cancer.
Oily fish
As well as being a good source of protein, oily fish is rich in omega 3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which both help to reduce inflammation. The body metabolises these fatty acids into compounds called resolvins and protectins which have anti-inflammatory effects on the body.
Some of the best sources of these omega 3 fatty acids can be found in:
- Salmon
- Sardines
- Herring
- Mackerel
- Anchovies
Avocados
Rich in potassium, magnesium, fibre and heart-healthy fats, avocados also contain carotenoids and tocopherols, compounds that have been linked to a reduced risk of cancer and heart disease.
Mushrooms
Mushrooms are rich in phenols and other antioxidants that provide anti-inflammatory properties. They are also low in calories and rich in selenium, copper and B vitamins, so incorporating mushrooms into your diet can be beneficial for multiple reasons.
Turmeric
Often used in curries to add a warm, earthy flavour, turmeric contains curcumin, a powerful anti-inflammatory compound that has been shown to reduce inflammation related to arthritis, diabetes and other chronic health conditions.
However, getting enough curcumin from turmeric alone can be difficult so taking a supplement may be beneficial for some people.
Extra virgin olive oil
Widely regarded as one of the healthiest fats you can eat, extra virgin olive oil is known for having numerous health benefits, from reducing the risk of heart disease, obesity and other serious health concerns. However, extra olive oil also contains oleocanthal, a compound that has been compared to anti-inflammatory drugs like ibuprofen.
Cocoa
Cocoa is packed with antioxidants known as flavanols, which help reduce inflammation and may potentially reduce your disease risk and lead to healthier ageing.
One of the best sources of cocoa is dark chocolate containing at least 70% cocoa, so it is possible to indulge your sweet tooth while reaping the benefits of anti-inflammatory foods.
Cruciferous vegetables
Studies have shown that cruciferous vegetables, like broccoli, kale, cabbage, and cauliflower are associated with a decreased risk of heart disease and cancer. This is thought to be because of the anti-inflammatory effects of the antioxidants they contain.
For example, broccoli is rich in sulforaphane, an antioxidant which is known to reduce inflammation by decreasing cytokine molecules that drive inflammation.
Grapes
Grapes contain anthocyanins which are known to reduce inflammation and potentially decrease the risk of several inflammatory-related conditions, including heart disease, diabetes, arthritis and Alzheimer’s.
They are also a good source of the antioxidant resveratrol, which can protect the heart against inflammation.
Tomatoes
As well as being jam-packed with a raft of beneficial nutrients, including vitamin C and potassium, tomatoes are rich in lycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene has been specifically linked to reducing pro-inflammatory compounds related to several types of cancers, so regular consumption of this humble fruit could help to reduce your risk of some cancers.
Common foods linked to inflammation
While trying to increase your intake of anti-inflammatory foods can be beneficial to your health, it’s also important to try and reduce your intake of foods linked to inflammation.
Some of the foods linked to inflammation include:
- High salt foods
- Red and processed meats, like ham, bacon and hotdogs
- Fried foods, such as chips and fried meats
- Refined carbohydrates, such as white bread, crackers and biscuits
- Sugary drinks, including fizzy drinks and energy drinks
- Ultra processed foods, like ready meals or fast food
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