Inflammation is a natural response that helps your body fight infections and heal injuries. But when inflammation becomes chronic, it can contribute to serious health issues like heart disease, weight gain, and other chronic diseases. The good news? Your diet plays a powerful role in managing inflammation. By making strategic food choices, you can help support your immune system, reduce inflammation, and promote long-term health.
What Is Inflammation and Why Does It Matter?
The difference between acute and chronic inflammation
Acute inflammation is a short-term response to injury, illness, or infection that typically involves redness, swelling, warmth, and pain. This type of inflammation plays an important role in healing and repairing your body. Unlike acute inflammation, which usually involves within a few days, chronic inflammation is long-lasting. It occurs when the immune system remains activated over time, potentially damaging healthy tissues and increasing the risk of chronic diseases.
How chronic inflammation contributes to heart disease, weight gain, and other chronic diseases
Research shows that over time, persistent inflammation increases the likelihood of developing certain chronic diseases, including heart disease, type 2 diabetes, chronic kidney disease, Alzheimer’s disease, and certain cancers.
Additionally, chronic inflammation plays a significant role in weight gain and obesity. The relationship is complex and involves various factors, but research suggests that inflammation can both result from and contribute to weight gain, creating a cycle that impacts overall health. Addressing these factors through dietary choices can be crucial for effective weight management and disease prevention.
The Anti-Inflammatory Approach to Nutrition
How diet affects inflammation in the body
Diet plays a significant role in influencing inflammation in the body. Certain eating patterns and food choices can either reduce or worsen inflammation. Whereas nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats have been shown to help lower inflammation, diets high in ultraprocessed foods, saturated fats, and added sugars tend to increase inflammation. Making informed food choices is an integral part of supporting overall health and reducing the risk of chronic diseases.
The role of the immune system in inflammation
Your immune system plays a key role in inflammation, helping to protect your body from infections and injuries. When functioning properly, your immune system works by detecting a threat and then triggering inflammation as a response to that threat. However, if the immune response becomes overactive or unbalanced, it can lead to chronic inflammation. Eating a diet rich in anti-inflammatory foods can help support a well-regulated immune system and reduce excessive inflammation.
Best Anti-Inflammatory Foods to Include in Your Diet
Fruits and vegetables rich in antioxidants
Colorful fruits and vegetables are packed with antioxidants and phytochemicals that help combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are known to be particularly powerful, though it’s best to “eat the rainbow” by incorporating a variety of fruits and vegetables into your diet to maximize the health benefits.
The benefits of omega-3 fatty acids
Fatty fish like salmon, mackerel, tuna, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.
Nuts and seeds
In particular, almonds, chia seeds, flaxseed, and walnuts are rich in healthy fats, essential nutrients, fiber, and antioxidants, all of which can help lower inflammation in the body.
Whole grains and legumes for gut health
Fiber-rich legumes and whole grain products like oats, quinoa, and brown rice support gut health, which plays a key role in inflammation regulation.
Inflammation is a natural response that helps your body fight infections and heal injuries. But when inflammation becomes chronic, it can contribute to serious health issues like heart disease, weight gain, and other chronic diseases. The good news? Your diet plays a powerful role in managing inflammation. By making strategic food choices, you can help support your immune system, reduce inflammation, and promote long-term health.
What Is Inflammation and Why Does It Matter?
The difference between acute and chronic inflammation
Acute inflammation is a short-term response to injury, illness, or infection that typically involves redness, swelling, warmth, and pain. This type of inflammation plays an important role in healing and repairing your body. Unlike acute inflammation, which usually involves within a few days, chronic inflammation is long-lasting. It occurs when the immune system remains activated over time, potentially damaging healthy tissues and increasing the risk of chronic diseases.
How chronic inflammation contributes to heart disease, weight gain, and other chronic diseases
Research shows that over time, persistent inflammation increases the likelihood of developing certain chronic diseases, including heart disease, type 2 diabetes, chronic kidney disease, Alzheimer’s disease, and certain cancers.
Additionally, chronic inflammation plays a significant role in weight gain and obesity. The relationship is complex and involves various factors, but research suggests that inflammation can both result from and contribute to weight gain, creating a cycle that impacts overall health. Addressing these factors through dietary choices can be crucial for effective weight management and disease prevention.
The Anti-Inflammatory Approach to Nutrition
How diet affects inflammation in the body
Diet plays a significant role in influencing inflammation in the body. Certain eating patterns and food choices can either reduce or worsen inflammation. Whereas nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats have been shown to help lower inflammation, diets high in ultraprocessed foods, saturated fats, and added sugars tend to increase inflammation. Making informed food choices is an integral part of supporting overall health and reducing the risk of chronic diseases.
The role of the immune system in inflammation
Your immune system plays a key role in inflammation, helping to protect your body from infections and injuries. When functioning properly, your immune system works by detecting a threat and then triggering inflammation as a response to that threat. However, if the immune response becomes overactive or unbalanced, it can lead to chronic inflammation. Eating a diet rich in anti-inflammatory foods can help support a well-regulated immune system and reduce excessive inflammation.
Best Anti-Inflammatory Foods to Include in Your Diet
Fruits and vegetables rich in antioxidants
Colorful fruits and vegetables are packed with antioxidants and phytochemicals that help combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are known to be particularly powerful, though it’s best to “eat the rainbow” by incorporating a variety of fruits and vegetables into your diet to maximize the health benefits.
The benefits of omega-3 fatty acids
Fatty fish like salmon, mackerel, tuna, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.
Nuts and seeds
In particular, almonds, chia seeds, flaxseed, and walnuts are rich in healthy fats, essential nutrients, fiber, and antioxidants, all of which can help lower inflammation in the body.
Whole grains and legumes for gut health
Fiber-rich legumes and whole grain products like oats, quinoa, and brown rice support gut health, which plays a key role in inflammation regulation.
Inflammation is a natural response that helps your body fight infections and heal injuries. But when inflammation becomes chronic, it can contribute to serious health issues like heart disease, weight gain, and other chronic diseases. The good news? Your diet plays a powerful role in managing inflammation. By making strategic food choices, you can help support your immune system, reduce inflammation, and promote long-term health.
What Is Inflammation and Why Does It Matter?
The difference between acute and chronic inflammation
Acute inflammation is a short-term response to injury, illness, or infection that typically involves redness, swelling, warmth, and pain. This type of inflammation plays an important role in healing and repairing your body. Unlike acute inflammation, which usually involves within a few days, chronic inflammation is long-lasting. It occurs when the immune system remains activated over time, potentially damaging healthy tissues and increasing the risk of chronic diseases.
How chronic inflammation contributes to heart disease, weight gain, and other chronic diseases
Research shows that over time, persistent inflammation increases the likelihood of developing certain chronic diseases, including heart disease, type 2 diabetes, chronic kidney disease, Alzheimer’s disease, and certain cancers.
Additionally, chronic inflammation plays a significant role in weight gain and obesity. The relationship is complex and involves various factors, but research suggests that inflammation can both result from and contribute to weight gain, creating a cycle that impacts overall health. Addressing these factors through dietary choices can be crucial for effective weight management and disease prevention.
The Anti-Inflammatory Approach to Nutrition
How diet affects inflammation in the body
Diet plays a significant role in influencing inflammation in the body. Certain eating patterns and food choices can either reduce or worsen inflammation. Whereas nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats have been shown to help lower inflammation, diets high in ultraprocessed foods, saturated fats, and added sugars tend to increase inflammation. Making informed food choices is an integral part of supporting overall health and reducing the risk of chronic diseases.
The role of the immune system in inflammation
Your immune system plays a key role in inflammation, helping to protect your body from infections and injuries. When functioning properly, your immune system works by detecting a threat and then triggering inflammation as a response to that threat. However, if the immune response becomes overactive or unbalanced, it can lead to chronic inflammation. Eating a diet rich in anti-inflammatory foods can help support a well-regulated immune system and reduce excessive inflammation.
Best Anti-Inflammatory Foods to Include in Your Diet
Fruits and vegetables rich in antioxidants
Colorful fruits and vegetables are packed with antioxidants and phytochemicals that help combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are known to be particularly powerful, though it’s best to “eat the rainbow” by incorporating a variety of fruits and vegetables into your diet to maximize the health benefits.
The benefits of omega-3 fatty acids
Fatty fish like salmon, mackerel, tuna, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.
Nuts and seeds
In particular, almonds, chia seeds, flaxseed, and walnuts are rich in healthy fats, essential nutrients, fiber, and antioxidants, all of which can help lower inflammation in the body.
Whole grains and legumes for gut health
Fiber-rich legumes and whole grain products like oats, quinoa, and brown rice support gut health, which plays a key role in inflammation regulation.
Inflammation is a natural response that helps your body fight infections and heal injuries. But when inflammation becomes chronic, it can contribute to serious health issues like heart disease, weight gain, and other chronic diseases. The good news? Your diet plays a powerful role in managing inflammation. By making strategic food choices, you can help support your immune system, reduce inflammation, and promote long-term health.
What Is Inflammation and Why Does It Matter?
The difference between acute and chronic inflammation
Acute inflammation is a short-term response to injury, illness, or infection that typically involves redness, swelling, warmth, and pain. This type of inflammation plays an important role in healing and repairing your body. Unlike acute inflammation, which usually involves within a few days, chronic inflammation is long-lasting. It occurs when the immune system remains activated over time, potentially damaging healthy tissues and increasing the risk of chronic diseases.
How chronic inflammation contributes to heart disease, weight gain, and other chronic diseases
Research shows that over time, persistent inflammation increases the likelihood of developing certain chronic diseases, including heart disease, type 2 diabetes, chronic kidney disease, Alzheimer’s disease, and certain cancers.
Additionally, chronic inflammation plays a significant role in weight gain and obesity. The relationship is complex and involves various factors, but research suggests that inflammation can both result from and contribute to weight gain, creating a cycle that impacts overall health. Addressing these factors through dietary choices can be crucial for effective weight management and disease prevention.
The Anti-Inflammatory Approach to Nutrition
How diet affects inflammation in the body
Diet plays a significant role in influencing inflammation in the body. Certain eating patterns and food choices can either reduce or worsen inflammation. Whereas nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats have been shown to help lower inflammation, diets high in ultraprocessed foods, saturated fats, and added sugars tend to increase inflammation. Making informed food choices is an integral part of supporting overall health and reducing the risk of chronic diseases.
The role of the immune system in inflammation
Your immune system plays a key role in inflammation, helping to protect your body from infections and injuries. When functioning properly, your immune system works by detecting a threat and then triggering inflammation as a response to that threat. However, if the immune response becomes overactive or unbalanced, it can lead to chronic inflammation. Eating a diet rich in anti-inflammatory foods can help support a well-regulated immune system and reduce excessive inflammation.
Best Anti-Inflammatory Foods to Include in Your Diet
Fruits and vegetables rich in antioxidants
Colorful fruits and vegetables are packed with antioxidants and phytochemicals that help combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are known to be particularly powerful, though it’s best to “eat the rainbow” by incorporating a variety of fruits and vegetables into your diet to maximize the health benefits.
The benefits of omega-3 fatty acids
Fatty fish like salmon, mackerel, tuna, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.
Nuts and seeds
In particular, almonds, chia seeds, flaxseed, and walnuts are rich in healthy fats, essential nutrients, fiber, and antioxidants, all of which can help lower inflammation in the body.
Whole grains and legumes for gut health
Fiber-rich legumes and whole grain products like oats, quinoa, and brown rice support gut health, which plays a key role in inflammation regulation.
Inflammation is a natural response that helps your body fight infections and heal injuries. But when inflammation becomes chronic, it can contribute to serious health issues like heart disease, weight gain, and other chronic diseases. The good news? Your diet plays a powerful role in managing inflammation. By making strategic food choices, you can help support your immune system, reduce inflammation, and promote long-term health.
What Is Inflammation and Why Does It Matter?
The difference between acute and chronic inflammation
Acute inflammation is a short-term response to injury, illness, or infection that typically involves redness, swelling, warmth, and pain. This type of inflammation plays an important role in healing and repairing your body. Unlike acute inflammation, which usually involves within a few days, chronic inflammation is long-lasting. It occurs when the immune system remains activated over time, potentially damaging healthy tissues and increasing the risk of chronic diseases.
How chronic inflammation contributes to heart disease, weight gain, and other chronic diseases
Research shows that over time, persistent inflammation increases the likelihood of developing certain chronic diseases, including heart disease, type 2 diabetes, chronic kidney disease, Alzheimer’s disease, and certain cancers.
Additionally, chronic inflammation plays a significant role in weight gain and obesity. The relationship is complex and involves various factors, but research suggests that inflammation can both result from and contribute to weight gain, creating a cycle that impacts overall health. Addressing these factors through dietary choices can be crucial for effective weight management and disease prevention.
The Anti-Inflammatory Approach to Nutrition
How diet affects inflammation in the body
Diet plays a significant role in influencing inflammation in the body. Certain eating patterns and food choices can either reduce or worsen inflammation. Whereas nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats have been shown to help lower inflammation, diets high in ultraprocessed foods, saturated fats, and added sugars tend to increase inflammation. Making informed food choices is an integral part of supporting overall health and reducing the risk of chronic diseases.
The role of the immune system in inflammation
Your immune system plays a key role in inflammation, helping to protect your body from infections and injuries. When functioning properly, your immune system works by detecting a threat and then triggering inflammation as a response to that threat. However, if the immune response becomes overactive or unbalanced, it can lead to chronic inflammation. Eating a diet rich in anti-inflammatory foods can help support a well-regulated immune system and reduce excessive inflammation.
Best Anti-Inflammatory Foods to Include in Your Diet
Fruits and vegetables rich in antioxidants
Colorful fruits and vegetables are packed with antioxidants and phytochemicals that help combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are known to be particularly powerful, though it’s best to “eat the rainbow” by incorporating a variety of fruits and vegetables into your diet to maximize the health benefits.
The benefits of omega-3 fatty acids
Fatty fish like salmon, mackerel, tuna, and sardines, as well as flaxseeds and walnuts, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.
Nuts and seeds
In particular, almonds, chia seeds, flaxseed, and walnuts are rich in healthy fats, essential nutrients, fiber, and antioxidants, all of which can help lower inflammation in the body.
Whole grains and legumes for gut health
Fiber-rich legumes and whole grain products like oats, quinoa, and brown rice support gut health, which plays a key role in inflammation regulation.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
Foods That Cause Inflammation and Should Be Limited
Ultraprocessed foods and their effect on chronic inflammation
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Several studies have shown that diets high in UPFs are linked to increased inflammation. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health. According to a study done in 2016, UPFs account for nearly 58% of caloric intake and 89% of added sugars consumed in the United States.
Red meat and processed meat
Red and processed meats, such as bacon, sausage, and deli meats, have been associated with increased inflammation and a higher risk of chronic diseases. This is thought to be due in part to their saturated fat content, which has been known to play a significant role in chronic inflammation through various mechanisms in the body. As a result, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of total calories each day. However, it’s important to note that the impact of saturated fats can vary depending on individual factors such as genetics and overall diet quality.
Fried foods and their impact on health
When food is fried, it produces advanced glycation end products (AGEs), which are inflammatory compounds that are abundant in Western diets.
Additionally, fried foods like French fries and fried meats contain omega-6 fatty acids which, when consumed in excess, have been shown to trigger inflammatory responses and contribute to oxidative stress. While omega-6 fatty acids can have beneficial effects and are necessary for overall health, most Americans have an imbalance between omega-6 and omega-3 fatty acids in their diet. However, the relationship is complex and not fully understood. As a result, it’s best to aim to eat more foods rich in omega-3s (think salmon, walnuts, flaxseed) and fewer foods rich in omega-6s.
What Diet Is Best to Reduce Inflammation?
How the Mediterranean diet supports anti-inflammatory effects
The Mediterranean diet is widely recognized for its heart health benefits and anti-inflammatory properties. Studies indicate that the Mediterranean diet’s anti-inflammatory effects withstand the test of time, with significant reductions in inflammatory markers seen over periods of 3 to 5 years. By reducing key inflammatory biomarkers, this eating pattern helps lower the risk of chronic diseases, particularly cardiovascular disease and type 2 diabetes. The key components of the Mediterranean diet include:
A variety of fruits & vegetables: Eat a wide variety of colorful produce to get vitamins, minerals, fiber, and antioxidants daily.
Whole grains: Choose fiber-rich whole grains over refined grains.
Moderate consumption of olive oil & healthy fats: Choose olive oil, avocado, nuts, and seeds, which are heart-healthy and provide energy.
Regular consumption of fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are known for their anti-inflammatory properties.
Limited intake of saturated fat and refined sugars: Eat fewer processed foods, added sugars, and limit red meat intake.
Comparing plant-based diets and other anti-inflammatory approaches
In more recent years, plant-based diets that focus on whole, minimally processed foods have gained attention for their potential to reduce inflammation. While some people thrive on fully plant-based diets, others may benefit from a “plant-forward” approach that includes fish and moderate amounts of dairy or poultry.
What Are the Strongest Anti-Inflammatory Foods?
Although many different foods have been shown to have anti-inflammatory benefits, some of the most studied include:
Berries: In addition to their vitamin C and fiber content, blueberries, strawberries, blackberries, and raspberries are rich in antioxidants and phytochemicals that may help reduce the risk of certain chronic conditions.
Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals as well as bioactive compounds, including polyphenols and carotenoids, that have been shown to reduce inflammation.
Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, fiber, potassium, calcium, and anti-inflammatory phytochemicals.
Fatty fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health
Turmeric: Contains circumin, a compound with strong antioxidant and anti-inflammatory properties.
Final Thoughts: Reducing Inflammation for Better Health
Small changes to your diet and eating habits can make a big difference in reducing inflammation and preventing chronic diseases. By focusing on anti-inflammatory foods, minimizing ultraprocessed and fried foods, and choosing healthier cooking methods, you can support your overall well-being. A balanced diet rich in whole, nutrient-dense foods helps keep inflammation in check and promotes long-term health. If you’re interested in learning more about anti-inflammatory foods and not sure where to start, schedule your virtual consultation with a Season dietitian today!
