Remember the last time you cut your finger? Your body responded with pain, redness and swelling—all signs of inflammation. The same thing happens with a sprained ankle or a sore throat. Inflammation after an injury or illness is a sign that your body is responding appropriately.
“Inflammation is part of a healthy immune system response,” says Monica Reinagel, author of The Inflammation-Free Diet Plan. “But what we’re seeing now is an excess and inappropriate inflammatory response. Many people have signs of inflammation, whether or not there’s an actual threat.” This low-level, chronic inflammation has been linked to a wide range of serious illnesses, including heart disease, cancer, diabetes, osteoporosis, Alzheimer’s disease, and even depression and mood disorders.
Chronic inflammation may be fueled by a broad range of lifestyle factors that promote the production of inflammatory chemicals, including smoking, stress, being overweight, lack of exercise and—you guessed it—diet. “Most people eat too many foods that promote inflammation, and too few that quell it,” says Reinagel. In general, a diet high in refined,
processed foods and animal products causes the body to create inflammatory compounds. A processed-foods diet is also lacking in antioxidants, which help the body fight inflammation. “The inflammatory process creates free radicals as a by-product,” says Reinagel. “Free radicals in turn act as an irritant, which creates injury, which creates inflammation, so it becomes a vicious cycle.” A processed foods diet is also high in compounds that hamper the body’s natural defenses; because the immune system is linked to the body’s inflammatory response, “Foods that are an insult to the immune system have the potential to encourage inflammation,” says Jessica Black, ND, author of The Anti-Inflammation Diet and Recipe Book. Some of the primary dietary offenders:
- Unhealthy fats. Trans fats and other hydrogenated oils are the primary offenders. “We know that as little as 3g of trans fats a day can lead to an increase in heart disease and stroke risk,” says Fred Pescatore, MD, author of The Allergy and Asthma Cure: A Complete Eight-Step Nutritional Program. Saturated fats from animal products have also been linked to the production of inflammatory chemicals. And omega-6 fats in corn, safflower and other vegetable oils, while not unhealthy, can contribute to inflammation if eaten in excess, says Pescatore.
- Refined carbohydrates. Inflammation can impair blood sugar regulation, which is worsened by eating refined carbohydrates/high-glycemic index foods, such as sugar and white flour.
- Animal products. Meat, poultry, eggs and shellfish are all high in arachidonic acid, a compound that contributes to inflammation. And conventionally produced animal products have higher levels of arachidonic acid than their organic counterparts, according to Pescatore. When eating animal foods, choose fish, white meat chicken and nonfat dairy products to lower arachidonic acid consumption.
- Gluten. Wheat and many other grains, like rye, barley and spelt, contain a protein called gluten that may be associated with inflammation.
- Nightshades. Potatoes, tomatoes, eggplants and peppers are members of the nightshade family and contain a compound called solanine that can trigger inflammation in some people.
Inflammation Busters
The good news: You can reduce inflammation by emphasizing foods that decrease the body’s production of inflammatory compounds, fight harmful free radicals and boost the immune system. In general, focus on healthful fats, especially omega-3 fatty acids and monounsaturated fats in olive oil; eat antioxidant-rich fruits and vegetables; and include pungent foods and spices that have inflammation-fighting effects. Some to try are:
1. Salmon. Wild-caught salmon is high in omega-3 fatty acids, which reduce inflammation. (Avoid farm-raised salmon; it’s higher in arachidonic acid, as well as PCBs and other toxins.) Herring, mackerel and sardines are also rich in omega-3s.
On your plate: Top salads with strips of smoked salmon; serve salmon burgers instead of hamburgers; broil sardines, top with minced garlic, lemon juice and parsley, and serve with whole-grain crackers.
2. Walnuts. A source of omega-3s, walnuts appear to counter some of the inflammatory processes that lead to heart disease. They are packed with other healthful compounds, including vitamin E, which is a powerful immune booster, says Pescatore.
On your plate:Toss cubes of cooked winter squash with toasted walnuts, cinnamon and honey; add chopped walnuts, dried apricots and curry powder to brown rice; purée walnuts, cooked lentils and garlic with enough olive oil to make a creamy dip.
3. Onions. Onions are high in quercetin, a type of antioxidant that inhibits enzymes that trigger inflammation; onions also contain sulfur compounds that are used to manage the body’s immune system. Other good sources of quercetin include apples, broccoli, red wine, red grapes or grape juice and tea.
On your plate: Top baby spinach leaves with thinly sliced red onions, cubed mango and chopped walnuts; cut thick slices of yellow onion, brush with olive oil and minced rosemary, and broil; add diced sweet onions to chopped tomatoes, minced chili peppers and cilantro for a simple pico de gallo.
4. Blueberries. Blueberries are loaded with anthocyanins, a type of polyphenol antioxidant that boosts immunity and protects the body from free radical damage, which triggers inflammation. Other good sources of polyphenols include blackberries, strawberries, raspberries and cranberries.
On your plate: Puree frozen blueberries, bananas and rice milk for a dairy-free smoothie; serve sliced strawberries with balsamic vinegar and freshly ground black pepper.
5. Sweet potatoes. Sweet potatoes are rich in carotenoids, antioxidants that, like anthocyanins, boost immunity and minimize inflammation. Other good sources of carotenoids are deep orange, red, yellow and green fruits and vegetables, such as carrots, winter squash, red peppers, mangoes and papayas.
On your plate: Mash baked sweet potatoes with finely grated ginger and cinnamon; toss cubes of winter squash with chopped basil, red pepper flakes and olive oil.
6. Spinach. Spinach is rich in inflammation-fighting carotenoids, as well as immune-boosting vitamin E. Other green leafies that are great for immunity are kale, chard, turnip greens and mustard greens.
On your plate: Stir a handful of baby spinach leaves into nearly any soup; sauté spinach with olive oil, onions, garlic and dried cranberries and then top with feta cheese and walnuts.
7. Garlic. Like onions, garlic is rich in sulfur compounds that stimulate the immune system by boosting the activity of natural killer and T helper cells, which manage the immune system. Garlic is also a potent anti-inflammatory agent.
On your plate: Add whole garlic cloves, dried red chili peppers and sprigs of rosemary to a bottle of olive oil, for a spicy oil blend; roast chunks of carrots, beets and parsnips with whole garlic cloves and sprigs of fresh thyme.
8. Pineapple. Bromelain, found in the pineapple stem, is an enzyme that decreases inflammation and has some immune-enhancing effects. Pineapple is an excellent source of the antioxidant vitamin C.
On your plate: Toss chunks of fresh pineapple with pomegranate seeds; serve pineapple juice and sparkling water over ice with whole raspberries; marinate salmon in pineapple juice and grated ginger before grilling.
9. Ginger. Fresh ginger root acts as an anti-inflammatory by inhibiting COX-2 enzymes, part of the chemical pathway that produces inflammatory chemicals.
On your plate: Brew ginger tea by boiling then steeping slices of ginger root; toss steamed kale with finely grated ginger, minced garlic, sesame seeds and tamari; garnish carrot soup with freshly grated ginger and a bit of lemon zest.
Turmeric. The key component in curry, turmeric contains curcumin, a compound that has anti-inflammatory effects; like ginger, it works as a COX-2 inhibitor, says Reinagel.
On your plate: Add turmeric and chopped walnuts to cooked brown rice; cook red lentils with a little coconut milk, minced garlic and curry powder, and stir in baby spinach leaves before serving; rub salmon steaks with curry powder and ginger juice before cooking.
