Ways to help you reduce inflammation and feel your best!
Inflammation is a natural response that helps activate the immune system to repair the body. However, when it becomes prolonged or chronic, it can lead to discomfort and health issues.
It’s affected by many factors, which together make up what we call the "total inflammatory load." This can vary depending on how these factors are managed. Some common triggers include infections, injuries, autoimmune diseases, stress, toxins, poor sleep, and unhealthy lifestyle habits.
While we can’t always control all sources of inflammation, we do have power over certain aspects—like managing stress, improving sleep, and adopting healthier lifestyle habits. Small changes in these areas can make a big difference!
Can diet help with reducing inflammation?
As mentioned earlier, unhealthy lifestyle habits can affect inflammation levels, but they are just one piece of the puzzle. Many other factors influence the total inflammatory load, including stress, sleep, toxins, and underlying health conditions. That said, diet plays a key role—it can either help reduce or worsen inflammation. Here’s how:
Foods That Help Reduce Inflammation
1. Omega-3 Fatty Acids
Omega-3s are essential fats known for their powerful anti-inflammatory effects. They help balance the body's inflammatory response and may reduce the risk of chronic diseases like heart disease and arthritis.
🔹 Best sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and algae-based supplements.
2. Phytonutrients (Antioxidants & Polyphenols)
Phytonutrients are plant compounds with strong antioxidant properties that help protect cells from inflammation and oxidative stress.
🔹 Best sources: Berries, leafy greens, turmeric, green tea, dark chocolate (70%+ cacao), and colorful vegetables.
3. Lean Protein
Protein is essential for tissue repair and immune function. Choosing lean sources helps reduce unnecessary saturated fat intake, which can contribute to inflammation.
🔹 Best sources: Skinless poultry, fish, tofu, eggs, and low-fat dairy.
4. Whole Grains
Unlike refined grains, whole grains contain fiber, vitamins, and minerals that help regulate blood sugar and reduce inflammation.
🔹 Best sources: Quinoa, brown rice, oats, whole wheat, and barley.
5. Plant-Based Proteins
Plant-based proteins are rich in fiber and phytonutrients, which help lower inflammation while supporting overall health.
🔹 Best sources: Lentils, beans, chickpeas, nuts, seeds, and soy products like tempeh and tofu.
Foods That Worsen Inflammation
1. Trans & Saturated Fats
Trans fats and excess saturated fats can promote inflammation, increase cholesterol levels, and raise the risk of heart disease.
❌ Common sources: Fried foods, processed snacks, margarine, fast food, and fatty cuts of red meat.
2. Omega-6 Fatty Acids (in excess)
Omega-6 fats are essential, but too much (especially from processed foods) can promote inflammation when not balanced with enough omega-3s.
❌ Common sources: Vegetable oils (corn, soybean, sunflower), processed snacks, and fast food.
3. Refined Carbohydrates & Added Sugars
Refined carbs cause blood sugar spikes, leading to increased inflammation and a higher risk of conditions like diabetes and obesity.
❌ Common sources: White bread, pastries, sugary drinks, candy, and processed cereals.
4. Excess Calories & Poor Weight Management
Being overweight or obese increases inflammatory markers in the body. A balanced diet and regular exercise help reduce this risk.
Final Thoughts
While inflammation is a normal response in the body, chronic inflammation can contribute to various diseases. Making small but meaningful dietary changes can help reduce inflammation, improve overall health, and feel your best.
Need a personalized plan and support for lasting dietary changes? Book a session with a dietitian today!
Rima.M.Hadjal Dt.p/ RD
Source:
Calder, P. C. (2017). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?" British Journal of Clinical Pharmacology, 75(3), 645-662.
Giugliano, D., Ceriello, A., & Esposito, K. (2006). "The effects of diet on inflammation: Emphasis on the metabolic syndrome." Journal of the American College of Cardiology, 48(4), 677-685.
Schwingshackl, L., & Hoffmann, G. (2014). "Mediterranean dietary pattern, inflammation and endothelial function: A systematic review and meta-analysis of intervention trials." Nutrition, Metabolism & Cardiovascular Diseases, 24(9), 929-939.
Krause and Mahan 15th ed (2021) Food and the nutrition care process 106-19, 825-829
