During this interview with Nutritionist Kerry Torrens, she explains what inflammation is and investigates if food may make a difference for those who suffer from chronic inflammatory conditions.
This page is not meant to be a source of medical advice. If you are experiencing symptoms, consult with your doctor about your treatment options before making any dietary changes.
An introduction to anti-inflammatory diets
It's common to think of inflammation as a bad thing that should be avoided at all costs, but it's vital to realise that inflammation is really a normal reaction brought on by our immune system in response to an infection. In some cases, inflammation may be beneficial in maintaining our health by protecting us from infection and tissue damage after an accident or illness.
Inflammation is often a short-term response to anything that our bodies see as dangerous, whether it's a bacterium or virus, an injury from a cut or burn, or exposure to a toxin, among other things. A cascade of complicated chemical interactions takes place, resulting in the traditional indicators of inflammation – swelling, redness, heat, pain, and the potential loss of tissue function at the site of the wound or injury – and the classic signs of infection – infection and swelling.
It is possible, however, that issues will arise if our immune system fails to turn off the inflammatory process. It is at this point that an acute, fast-acting response runs the danger of developing into a chronic, long-term disease that has a negative influence on our health and well-being.
When you eat an anti-inflammatory diet, you may reduce the impacts of the inflammatory process, which helps you control your symptoms. To impact inflammation, the diet excludes some foods while boosting others, and it advocates eating at specified times of the day. Diets that are anti-inflammatory emphasise the consumption of entire plant-based foods and fish – which are high in healthy fats and phytonutrients – while also stabilising blood sugar levels. The diet's goal is to have an impact on the control systems that are in charge of managing the inflammatory process.
Are anti-inflammatory diets useful in reducing inflammation?
Due to the fact that each individual's immune system is unique and reacts to various situations in different ways, the results of any dietary plan will fluctuate from person to person. Other considerations include the degree to which the diet is adhered to and the amount of dedication to making beneficial changes. As a result of this, as well as the intricacy of the inflammatory process, many individuals who suffer from inflammatory disorders find that a multi-pronged strategy is the most effective in helping them control their symptoms. An anti-inflammatory diet may be a component of this strategy, but it may not be sufficient to completely eliminate inflammation. While this is true for some individuals, data suggests that an anti-inflammatory diet may help to alleviate symptoms or function as a helpful addition to medicinal or physical therapies, making day-to-day symptoms more tolerable for others.
Which medical disorders could be helped by a diet that is anti-inflammatory?
Cancer, heart disease, diabetes, intestinal illnesses, depression, and Alzheimer's disease are all believed to be caused by inflammation. Lupus and Rheumatoid arthritis are two examples of auto-immune diseases that are considered to be caused by inflammation.
Obesity and being overweight, in particular, increase the chance of developing several inflammatory disorders. Diet and lifestyle choices may have an impact on these risk factors. Inflammatory conditions such as obesity, in which extra adipose tissue generates an overproduction of inflammatory signals, are difficult to detect. Silent abortion is so named because it occurs without the use of pain medication. Over time, this may result in systemic inflammation, metabolic syndrome, and, ultimately, type 2 diabetes (Diabetes Mellitus).
Other inflammatory illnesses, known as atopic conditions, have a genetic basis. These include asthma, allergies, and skin problems such as eczema and psoriasis, to name a few.
How do you know which items to include in your anti-inflammatory diet?
Certain foods are known to exacerbate the inflammatory response, while others are known to reduce it. It was discovered early on that consuming an excessive amount of omega-6 fatty acids in one's diet was associated with pro-inflammatory pathways in the body. Recent studies, on the other hand, reveal that the picture is not nearly as black and white as previously imagined. In the diet, Omega-6 and Omega-3 fatty acids are both required; however, the emphasis should be on foods high in omega-3 fatty acids (such as fatty fish and nuts), with seed oils high in omega-6 fatty acids (such as sunflower seeds) being avoided (such as sunflower and grapeseed oils). As a result, the majority of lipids consumed as part of an anti-inflammatory diet should be low in omega-6 fatty acids and saturated fats, among other things. Olive oil and nut oils, such as walnut oil, are also excellent alternatives. Increasing consumption of omega-3 fatty acids, such as those found in fatty fish and unsalted nuts, is also recommended.
The Mediterranean diet
The Mediterranean diet, which includes fish, vegetables, whole grains, nuts, and high-quality cold-pressed olive oil, is recommended by the majority of nutritionists. It is believed that, rather than a single meal providing the solution to inflammation management, the range of foods included in a typical Mediterranean diet really work together to create beneficial effects on the body.
Olive oil
Olive oil, which is a significant source of mono-unsaturated fats and hence a key component of the Mediterranean diet, is an essential component of the diet. Extra-virgin olive oil is less processed and contains more polyphenols, which may have anti-inflammatory and pain-relieving properties when used in moderation. As a general rule, you should strive to consume 1-2 tablespoons of oil in your diet on a regular basis. Invest in the highest-quality product you can afford, purchase it in limited amounts, and store it in dark glass bottles whenever feasible. Aside from that, have a modest handful of unsalted nuts once or twice a day.
Fatty fish including salmon, trout and sardines
Saturated fats found in fatty fish species such as salmon, trout, and sardines are rich in long-chain omega-3 fatty acids, which have powerful anti-inflammatory qualities. Make an effort to consume at least two pieces (140g cooked weight) every week.
Fruits and vegetables that are brightly coloured
Colorful vegetables, such as leafy greens and berries, provide phytonutrients, which are plant components that aid to reduce the effects of inflammation. Despite the fact that they are mostly found in plant foods, they may also be found in meals such as salmon (astaxanthin). Phytonutrients are beneficial in reducing the effects of inflammation, improving the integrity of the intestinal barrier, and strengthening our immunological defences, among other things. Daily, consume at least five servings of various fruits and vegetables in a variety of colours such as dark green, orange, yellow, red, and purple to get the most nutritional value out of your food.
Vegetables that are not starchy and wholegrains
It is vital to manage inflammation by stabilising blood sugar and insulin response. As a result, the carbohydrate content of an anti-inflammatory diet should be based on colourful, non-starchy vegetables, a modest number of fruits, and some whole grains for fibre. When these foods are combined with healthy fats and lean protein, the glycaemic load of a meal is reduced.
Other foods and variables should be considered
Always keep in mind that the appropriate composition of your food may vary based on the inflammatory process that is taking place in your body. As an example, a person who is obese may benefit from increasing their protein intake since it stimulates a process known as thermogenesis, which aids in weight management and hormone regulation. A person who is sensitive to or allergic to a meal that would normally help to alleviate inflammatory symptoms may have the opposite impact if they consume that item in large quantities.
An anti-inflammatory diet must take into consideration the likes and preferences of the person, as well as their lifestyle since in order to be successful over the long run, they must be adhered to for the rest of their lives.
Finally, there is the issue of mealtimes to consider. Because the act of eating itself is pro-inflammatory, giving the stomach time to rest by establishing an eating window may be helpful.
What foods should you avoid if you're following an anti-inflammatory diet?
The most important foods to avoid are those that have been extensively processed or refined. Due to the fact that they are quickly broken down by the body and swiftly absorbed, they generate surges in insulin production, which in turn promotes inflammation. These foods are also often of poor nutritional value and are simple to overindulge in. In addition to disrupting blood sugar management, sweet foods and beverages encourage the production of inflammatory messengers known as cytokines, which may result in the initiation of an inflammatory response. Inflammatory effects of refined carbs have been shown — white rice, bread, pasta, processed meals, and potatoes all have an influence on the glycaemic load and insulin release when consumed in large quantities.
Cans of carbonated beverages with sugar cubes
Furthermore, the combination of excessive fat and sugar intake is connected with decreased gut integrity as well as disturbance of the beneficial bacteria that reside in the gut. Endotoxins, which are toxic substances that enter the circulation and cause inflammation, might result as a result of this. Deep-fried meals and foods high in trans fats should be consumed in moderation or avoided altogether. Individuals who are overweight or obese are more likely to have inflammation as a result of eating saturated fats.
Is it possible to control inflammatory disorders with diet?
Everyone, regardless of whether or not they have an inflammatory disease, may benefit from eating anti-inflammatory foods. Adoption of a diet that promotes blood sugar control includes adequate dietary fibre and a beneficial fatty acid composition, and supplies phytonutrients such as carotenoids and flavonoids – the latter of which can be found in colourful fruits and vegetables – has been shown to have significant dietary influences.
Despite its benefits, nutrition alone is unlikely to be the solution for everyone, and in such circumstances, it is worthwhile to investigate other factors that might have an impact on the immune system. Examine light exposure as one element to consider. Because our immune system is influenced by our circadian rhythm to a greater extent than ever before, and because contemporary lives expose us to more artificial light, it may be worthwhile to reassess daily behaviours. Access to the outdoors during daylight hours, particularly in the morning, as well as screen time throughout the evening, are all factors to consider. Stress, a lack of physical exercise, smoking, excessive alcohol use, and a lack of sleep may all contribute to inflammation.
In spite of the fact that diet can be effective in alleviating symptoms and assisting with daily management, individuals with chronic inflammatory conditions should adhere to an extensive treatment plan that has been approved by and is overseen by their primary care physician or other healthcare professional.
