Nutrition Affects Inflammation
Genetic predisposition is a risk factor for inflammatory diseases. However, the most decisive factor in the chronification of inflammation is diet. This is because some foods prevent inflammation, while others trigger it.
In more than 50% of individuals with an inflammatory disease, the onset of the disease is a result of dietary habits and lifestyle. Inflammatory reactions can be triggered even by a single unhealthy meal. If you choose unhealthy foods over the years, inflammation becomes chronic and diseases emerge.
Chronic inflammatory processes play a role in nearly every disease, from allergies to rheumatic diseases, from obesity to diabetes, and from arteriosclerosis to gout and intestinal diseases. Acne, bronchitis, osteoporosis, multiple sclerosis, high blood pressure, dementia, cancer, and many other diseases are also linked to chronic inflammation. Nearly all autoimmune diseases also lead to chronic inflammation.
It is known that nutrition plays an important role in chronic inflammatory processes.
In fact, inflammation is not as bad as is commonly believed; the inflammatory process is the body’s natural defense reaction against unwelcome intruders and toxins.
Blood flow to the affected area first decreases and then increases. This is how white blood cells, the body’s defense cells, reach the site of inflammation. In fact, inflammation is one of the vital bodily functions that keeps us healthy.
A fundamental distinction must be made between acute and chronic inflammation:
Acute inflammation is very little affected, or not affected at all, by diet. Inflammation is usually a necessary part of the healing process.
Chronic inflammatory processes, on the other hand, are affected by changes in lifestyle and diet.
When inflammation becomes chronic or occurs too frequently, it becomes a problem and weakens an otherwise healthy body. Some components of the foods we consume are anti-inflammatory, while others trigger inflammation. In the long run, the balance between these components is important. The effect of individual components varies from person to person. This applies both to foods that increase inflammation and to anti-inflammatory foods.
Which foods have an anti-inflammatory effect?
In particular, purple-colored fruits (raspberries, blackberries, blueberries), citrus fruits, various types of cabbage, spinach, chard, broccoli, beets, pineapple, cherries, and sour cherries contain numerous beneficial compounds for our bodies. In many patients, vitamins, minerals (magnesium, zinc, copper, selenium), flavonoids, antioxidants, and plenty of fiber help reduce chronic inflammatory processes in the body and support the body’s functions.
The use of fresh herbs and spices has a positive effect. Foods such as ginger, turmeric, basil, thyme, nutmeg, rosemary, onion, and garlic contain numerous anti-inflammatory compounds.
Essential oils, flavonoids, tannins, and vitamins help protect the body, reduce inflammation, and add flavor to meals.
Like the liver, the intestines also contain a lot of zinc and copper. These minerals are similar to magnesium and selenium. They participate in metabolism and are therefore very important in combating inflammatory processes in the body. Tuna, mackerel, salmon, and herring are richer in omega-3 fatty acids and therefore healthier than red meat. Vegan alternatives include rapeseed oil or flaxseed oil. Omega-3 fatty acids can be obtained from these vegetable oils via cold pressing, but they should not be heated.
Legumes: Legumes such as lentils and beans contain lectins, which can trigger inflammation in some people. These foods should be consumed less and should be thoroughly soaked before cooking to remove lectins. They can be soaked in whey, yogurt water, or water with vinegar.
Processed products such as meat and sausage: Consumption of factory-produced meat and sausage products should be reduced, because these products contain omega-6 fatty acids that trigger inflammation. The salting, smoking, and canning done to extend the shelf life and enhance the flavor of these products also trigger inflammation.
Refined vegetable oils and trans fats: Processed vegetable oils such as sunflower oil, corn oil, and genetically modified soybean oil contain high levels of omega-6, which triggers inflammation. Trans fats are oils that have been converted from a liquid to a solid state by adding hydrogen to their structure. Trans fats found in margarine, frozen foods, and many ready-made packaged foods also increase inflammation.
Dairy products: Dairy products such as homemade yogurt and cheese have probiotic properties and are healthy since they contain zinc and omega-3 fatty acids. You can increase the anti-inflammatory effect in your body by adding fruit, oats, flaxseed, and walnuts to natural yogurt. However, dairy products produced by the food industry, especially high-fat ones, contain many omega-6 fatty acids that can increase inflammation. The protein in milk called casein can also cause inflammation. Lactose intolerance also increases inflammation.
Artificial sweeteners: Sucralose, which in particular causes liver dysfunction, has been shown to increase the inflammatory effect.
Carbonated beverages and high-fructose corn syrup: Corn syrup, whose use as a sugar substitute has become widespread today, has been shown to be associated with obesity and, in addition, with diabetes and heart disease. It has now been proven that adipose tissue increases inflammation and thereby causes related rheumatic diseases.
Refined carbohydrates and ready-made packaged foods: Gluten-containing foods such as bread, biscuits, cake, crackers, and sauces — which rapidly raise blood sugar and have a high glycemic index — have been shown to increase inflammation. Monosodium glutamate (MSG), found in ready-made foods (instant soup, chips, biscuits), increases inflammation and the risk of type 2 diabetes.
Fried foods: Trans fatty acids in foods such as fried potatoes, fried cheese, fried onions, and fried dough have been shown to increase inflammation.
Alcohol: Alcoholic beverages such as red wine, which show an antioxidant effect when consumed in moderation, have been shown to increase inflammation when consumed in excess. Excessive alcohol consumption disrupts the intestinal system and causes inflammation.
For more information on this and related topics, you may benefit from my book “The Anti-Inflammatory Nutrition Guide.’’
Hüseyin Nazlıkul