Inflammation is a critical part of your body’s defense system. You’ve already seen the effects of acute inflammation in real time if you’ve ever cut your finger, sprained your ankle, or been bitten by a bug. Redness, swelling, and pain are all signs that the inflammation process is underway. The same process happens when you are fighting off a viral or bacterial infection.

Ideally, your inflammation response stops as soon as you are healed – but sometimes things don’t go according to plan. Chronic, low-level inflammation can persist for months or even years, causing damage to your heart, brain, and other vital organs. Chronic inflammation plays a role in nearly every major illness, including cancer, heart disease, and diabetes.

The foods you eat – and don’t eat – play a big role in how inflammation affects your body. TopLine MD Alliance is here to explain how inflammation works and the many health benefits of an anti-inflammatory diet. We’ll also share a list of 10 powerful anti-inflammatory foods you can eat to defeat inflammation and suggest ways to incorporate them into your meals. Let’s get started!

How inflammation works

Inflammation is your body’s natural response to injury or illness. When you get injured or an invader (such as a virus) tries to enter your body, your immune system sends out its first line of defense. Inflammatory chemicals released by your white blood cells begin working fast to heal injured tissue or fight off an infection.

After an injury, the pain you feel and the discoloration or swelling you see are signs that your body is healing itself. Increased blood flow to the area of the injury often causes redness and warmth. If inflammatory chemicals leak fluid into your tissues, it may prompt them to swell.

Inflammation also affects parts of your body that you can’t see, especially when fighting off an infection. In both cases, your immune system is waging a battle inside your body to keep you healthy. The inflammation process is absolutely essential to our survival – without this defense, a minor cut or illness could quickly turn deadly.

Acute inflammation

There are two major types of inflammation: acute and chronic. Acute inflammation is sudden and temporary, while chronic inflammation can go on for months or even years.

Acute inflammation is your immune system’s response to a sudden injury or illness. Inflammatory cells quickly travel to the site of the injury or infection to begin the healing process.

Much like the pain, redness, and swelling that occurs after injuries, infections in different parts of your body can cause sudden and short-lived inflammation. For instance, viral infections like the flu and bacterial infections like strep throat often cause throat inflammation, leaving you with a painful sore throat. Other viral and bacterial infections can cause inflammation in your intestines, resulting in stomach pain.

Acute inflammation can last anywhere from a few hours to a few days, depending on your injury or illness.

Chronic inflammation

Chronic inflammation is when your body continues to send inflammatory cells, even after the threat no longer exists. Chronic inflammation may occur if your body is unable to rid itself of the offending infection, germs, or toxins. Unhealthy lifestyle choices such as smoking, alcohol consumption, lack of exercise, and poor diet (more on that below!) can also contribute to chronic inflammation.

Chronic inflammation often progresses silently. When symptoms do occur, they may include:

  • Fatigue or insomnia
  • Joint or muscle pain
  • Weight loss or weight gain
  • Stomach pain
  • Constipation, diarrhea, or acid reflux
  • Depression or anxiety
  • Frequent infections

Chronic inflammation can last for months or even years, with symptoms that improve or worsen for periods of time.

When helpful becomes harmful

With chronic inflammation, the once-helpful inflammation process takes a harmful turn. Instead of healing tissues, your body begins to break them down, potentially causing long-term damage.

Chronic inflammation is connected to most major illnesses, including cancer, heart disease, and diabetes:

  • Cancer – Research shows that chronic inflammation can contribute to many types of cancer. For instance, the chronic intestinal inflammation associated with inflammatory bowel disease (IBD) is more likely to lead to colorectal cancer.
  • Heart disease – Chronic inflammation caused by high blood pressure can damage the lining of your arteries. Inflammation also influences blood clot formation and the build-up of plaque in your arteries – two major causes of heart attack and stroke.
  • Diabetes – Chronic inflammation can create a vicious cycle of weight gain and blood sugar issues, increasing your risk of type 2 diabetes.

Foods that cause inflammation

While some foods help reduce inflammation, others do the exact opposite. Before we get to anti-inflammatory foods, let’s discuss the foods you should avoid.

Examples of foods that cause inflammation include:

  • Fried foods, such as French fries, fried chicken, and other fast food items
  • Processed meats, such as bacon, sausage, hot dogs, pepperoni, and salami
  • Processed cheeses, such as American cheese, Cheez Whiz, and Velveeta
  • Sweets, such as ice cream, candy, cake, and pre-packaged desserts
  • Salty snacks, such as potato chips and microwave popcorn
  • Sugary beverages, such as soda and sports drinks
  • Refined carbohydrates, such as white bread and sugary cereals
  • Trans fats, such as margarine

It’s best to stay away from any processed foods that come in a box or bag. Always check the label, and avoid foods or beverages with a long list of ingredients – especially salt, sugar, processed oils, or things you don’t recognize.

10 anti-inflammatory foods to add to your diet

Thankfully, there are many foods that can help decrease chronic inflammation. Everyone’s inflammatory triggers are different, so there’s no one-size-fits-all anti-inflammatory diet. But there are certain fruits, vegetables, proteins, and more that help prevent inflammation by suppressing your body’s inflammatory responses.

Here’s what you should eat to defeat inflammation:

1. Berries

Berries like strawberries, blueberries, raspberries, and blackberries all contain antioxidants called anthocyanins that have anti-inflammatory effects. These small fruits are also packed with fiber, vitamins, and minerals, making them a great choice.

Ways to add berries to your diet

  • Top your cereal, oatmeal, or yogurt with berries
  • Use berries in a smoothie for extra sweetness
  • Toss berries into a green salad
  • Have a bowl of berries in place of a sugary dessert

 2. Grapes

Berries aren’t the only type of fruit that packs an anti-inflammatory punch. Grapes also contain anthocyanins and are one of the best sources of resveratrol, another antioxidant that can protect your heart against inflammation.

Ways to add grapes to your diet

  • Include grapes on fruit and cheese skewers
  • Add frozen grapes to smoothies instead of ice cubes
  • Enjoy frozen grapes in place of popsicles
  • Eat grapes as a healthy snack

3. Avocados

Avocados contain potassium, magnesium, fiber, and many heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to a lower risk of cancer and heart disease.

Ways to add avocados to your diet

  • Spread avocado on whole-wheat or multigrain bread
  • Use avocado to add creaminess to smoothies
  • Prepare fresh guacamole (mashed avocado) as a snack
  • Add avocado slices to sandwiches and salads

4. Fatty fish

Fatty fish such as salmon, mackerel, sardines, and anchovies is an excellent source of protein and omega-3 fatty acids. Your body metabolizes omega-3 fatty acids into compounds called resolvins and protectins, which both have anti-inflammatory effects.

Ways to add fatty fish to your diet

  • Eat fatty fish as your main entrée at least twice a week
  • Keep canned fatty fish on hand for quick meals
  • Top salads with pieces of fatty fish
  • Use fatty fish in soups and stews

5. Broccoli

Broccoli and similar vegetables like cauliflower, kale, and Brussels sprouts are highly nutritious. Research has shown that eating these vegetables regularly is associated with a decreased risk of heart and cancer, likely due to the anti-inflammatory antioxidants they contain.

Ways to add broccoli to your diet

  • Serve steamed broccoli as a side dish
  • Add fresh broccoli to salads
  • Use broccoli as a healthy garnish
  • Chop or blend broccoli into tiny pieces to make it a secret ingredient

6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Bell peppers also provide an antioxidant called quercetin, which can reduce the inflammation associated with diabetes and other illnesses.

Ways to add peppers to your diet

  • Add peppers to salads and sandwiches for extra color and crunch
  • Include peppers in your favorite kabobs when grilling
  • Puree and stir peppers into hummus
  • Use halved mini peppers in place of chips or crackers

7. Mushrooms

Portobello mushrooms, shiitake mushrooms, truffles, and other edible mushrooms are very low in calories and rich in selenium, copper, and B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection.

Ways to add mushrooms to your diet

  • Substitute mushrooms for meat in vegetarian dishes
  • Add sauteed mushrooms to scrambled eggs and omelets
  • Make mushroom chips by slicing them thinly and baking until crisp
  • Include mushrooms in side dishes and salads

8. Tomatoes

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant known for reducing inflammatory compounds related to several types of cancer. Cooking tomatoes in olive oil can help you absorb even more of their lycopene content.

Ways to add tomatoes to your diet

  • Use sliced tomatoes to top salads and sandwiches
  • Chop fresh tomatoes to make your own salsa and sauces
  • Grill, roast, or bake tomatoes as a side dish
  • Drink tomato juice

9. Extra virgin olive oil

Speaking of olive oil, extra virgin olive oil is one of the healthiest fats you can eat. Filled with monounsaturated fats, studies suggest that extra virgin olive oil can reduce your risk of heart disease, cancer, obesity, and other serious health conditions.

Ways to add extra virgin olive oil to your diet

  • Drizzle olive oil over salads in place of dressing
  • Substitute olive oil for butter or margarine in baking recipes
  • Toss vegetables in olive oil before roasting them
  • Use olive oil as a marinade for meat and fish

10. Dark chocolate

Surprise, chocolate can be good for you! Dark chocolate tastes great and is packed with flavanols and other antioxidants that help reduce inflammation. Be sure to choose dark chocolate that contains at least 70% cocoa to reap the anti-inflammatory benefits – the more cocoa, the better.

Ways to incorporate dark chocolate into your diet

  • Pair dark chocolate with fruit, cheese, or nuts
  • Melt dark chocolate and drizzle it over berries
  • Eat dark chocolate-covered almonds
  • Spread healthy nut butter over a dark chocolate bar

The dietary choices you make can have a tremendous impact on your overall health and well-being, including how inflammation affects your body. For additional information, ask your TopLine MD Alliance affiliated provider.

Find a provider near you

TopLine MD Alliance was created by physicians who came together to make healthcare experiences better for patients. We help patients navigate the healthcare system, connecting them with top-of-the-line healthcare providers, practices, diagnostic centers, and imaging centers we trust.

To find a TopLine MD Alliance affiliated provider near you, visit us online today.