The relationship between diet and chronic inflammation<br /><br />An anti-inflammatory diet is promoted as a remedy to battle inflammation in the body. A common belief is that “inflammation” is always bad. Although it produces unpleasant side effects, inflammation is actually a healthy response by our immune system. When a foreign invader enters the body such as bacteria, viruses, or allergens, or an injury occurs, our immune cells act quickly. We may sneeze or cough to rid the body of an offending agent. We may feel pain and swelling at the site of a cut or injury to signal us to be gentle with this delicate area. Blood flows in rapidly, which may produce warmth or redness. These are signs that our immune system is repairing damaged tissue or fighting invaders. As healing takes place, inflammation gradually subsides.<br />Inflammation becomes harmful when it is prolonged and begins to damage healthy cells, creating a pro-inflammatory state. Another problem is due to genetic deviants causing the body’s immune system to constantly attack cells. This sometimes occurs with autoimmune disorders like lupus, fibromyalgia, multiple sclerosis, rheumatoid arthritis, type 1 diabetes, and Crohn’s disease. Sometimes an unhealthy lifestyle from lack of exercise, high stress, and calorie-rich diets can trigger chronic low levels of inflammation throughout the entire body, termed metaflammation. [1,2] This type of low-grade inflammation does not usually produce noticeable symptoms, but over time metaflammation can pave the pathway for chronic conditions like cardiovascular disease, non-alcoholic fatty liver disease, type 2 diabetes, Alzheimer’s disease, and certain cancers (e.g., breast, colon).<br />How It Works<br />An anti-inflammatory diet does not follow strict rules about calories or portion sizes. It suggests a variety of anti-inflammatory foods to eat daily, rather than focusing on eating one or two specific foods or nutrients. This ensures a greater variety of protective food components, some of which may work synergistically to boost immunity. These foods provide plant chemicals (phytochemicals), antioxidants, and fiber that prevent cellular stresses, inhibit inflammatory signals caused by the immune system, promote healthy gut microbiota, and slow down digestion to prevent surges in blood glucose. [3] They may also favorably affect the composition of fat cells to further reduce inflammation.<br />Examples of anti-inflammatory foods:<br />Fruits<br />Vegetables<br />High-fiber whole grains<br />Legumes<br />Monounsaturated fats (avocados, olive oil, nuts, nut butters, seeds)<br />Polyunsaturated omega-3 fats (walnuts, flaxseeds, chia seeds, and aquatic foodsincluding salmon, herring, sardines, mackerel)<br />Tea<br />Coffee<br />Dark chocolate with at least 70% or higher cocoa solids<br />Herbs, spices (turmeric, ginger)<br />Moderate amounts of alcohol (wine, beer)<br />Examples of inflammatory foods to limit:<br />Sweetened beverages like soda, juice drinks, iced tea<br />An excess of refined carbohydrate foods like white bread, pasta, rice<br />Fried foods<br />Processed high-fat meats like bacon, sausage, hot dogs<br />Saturated fats like full-fat dairy from cream and butter, partially hydrogenated oils, fatty cuts of meat and poultry<br />Excess alcohol