Chronic inflammation has been shown to be the common link among the leading causes of death and disability, including heart disease, diabetes, cancer, autoimmunity, Alzheimer’s disease, depression, asthma, allergies, and premature aging.1Diet and lifestyle choices actually make a significant impact on the amount of chronic inflammation we experience, yet it is often overlooked. We know these illnesses are inflammatory in nature, and treatment is often with anti-inflammatory medications, such as NSAIDS (Ibuprofen, Aspirin, Naproxen), COX-2 inhibitors (Celebrex), steroids such as Prednisone, and biologics that block specific inflammatory cells, such as TNF-alpha, IL-1, or IL-6. Often when we look upstream, we can greatly reduce the amount of inflammation that is triggered, leading to significant improvement in health and reduction of medications.
Enter the role of diet. Many studies have recently shown that the foods we eat can be a great modulator of inflammation and our immune system, revving it up, or turning it down.2 For example, diets rich in fiber have been shown to be necessary to feed the healthy gut bacteria, which as it turns out, play a significant role in maintaining the integrity of the gut barrier and communicate with the immune system, helping to develop tolerance and appropriate immune response.2,3Without the fiber, the gut barrier, which is one cell layer thick, can break down, leading to large undigested foods being absorbed into the blood stream.4,5About 70% of the immune system is in the gut, as this is a major source of exposures to foreign particles and invaders. 6This is the phenomenon of endothelial hyper-permeability, or leaky gut.4,5The immune system does not recognize these larger, undigested food particles, and goes into attack mode, which is a heightened inflammatory response. Therefore, a high-fiber diet is essential for a healthy microbiome and immune system balance.
Additionally, foods themselves can be pro- or anti-inflammatory, turning on or off the inflammatory process. For example, arachidonic acid is a polyunsaturated fatty acid found in animal fats, such as meat, dairy, chicken, pork, and fish, as well as highly processed foods, and leads to the release of pro-inflammatory cells. When we remove these foods, we are able to rapidly lower the chronic inflammation response, especially if we eat foods rich in anti-inflammatory polyunsaturated omega-3 fatty acids, such as flax seeds, chia seeds, green leafy vegetables, walnuts, and hemp seeds. And in fact, people with chronic inflammatory disorders show remarkable reduction in inflammatory markers such as CRP and ESR, as well as great improvement in symptoms, such as reduced joint pains, improved asthma, better energy and mood.7,8
To really create an anti-inflammatory diet, emphasis is on whole, unprocessed plant foods, such as vegetables, fruits, legumes, whole grains, and nuts and seeds. The more of these types of foods we eat, filled with vitamins, minerals, antioxidants, and disease-fighting phytonutrients, the quicker and more effectively we can reduce chronic inflammation. The aim is to eat a diverse and colorful array of these foods to allow variety and ensure there are no nutrient deficiencies. Also, by eating lower calorie, fiber-rich, plant-based whole foods, people are able to attain their healthy weights. As excess fat itself is pro-inflammatory, a nutrient-rich, lower calorie diet is important for reversing systemic inflammation.
To really enhance the anti-inflammatory response, adding herbs and spices have been shown to play a significant role as well. 9Some examples include turmeric, ginger, cloves, cinnamon, rosemary, saffron, cayenne pepper, basil, thyme, green tea, and many others. Try adding cloves and cinnamon to oatmeal, saffron, turmeric, ginger, and pepper to vegetable stir fries, basil, oregano, rosemary, thyme to pasta sauces and veggie dishes. They not only spice up your meal, they also turn on genes that turn off inflammation.
It’s time to look upstream at the sources of chronic inflammation and take control of it right where it starts. Fortunately, we now know just how effective diet can be at preventing, halting, and even reversing chronic illnesses. And it all begins with what’s on our forks.
References
- The inflammation theory of disease. EMBO Reports, 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/
- Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Kiecolt-Glaser, JK. Psychosom Med, 2011.
- Leaky gut as a danger signal for autoimmune diseases. Front Immunol, 2017.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
- Translocation of a gut pathobiont drives autoimmunity in mice and humans. Science, 2018. https://science.sciencemag.org/content/359/6380/1156
- Allergy and the gastrointestinal system. Clinical and Experimental Immunology, 2008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
- C-reactive protein response to a vegan lifestyle intervention. Complement Ther Medicine, 2015.
https://www.ncbi.nlm.nih.gov/pubmed/25637150
- Anti‐Inflammatory Effects of a Vegan Diet Versus the American Heart Association–Recommended Diet in Coronary Artery Disease Trial. Journal of the American Heart Association, 2018. https://www.ahajournals.org/doi/full/10.1161/JAHA.118.011367
- Chronic diseases, inflammation, and spices: how are they linked? J Transl Medicine, 2018.
You are an asset to the modern eating lifestyle. Keep up the good work of guiding us to choice of foods and stuffs.