Food & Inflammation
Acute vs. chronic inflammation
Inflammation occurs when our bodies detect some sort of intruder like a virus, pathogen, or irritant, often a cut or localized injury. Our body's natural response is to go after this threat by sending chemicals from our white blood cells that enter the blood or tissue in that area to protect the body from invaders. As a result, there is an increase in blood flow to the area, and it’s common to feel some heat or swelling. This type of inflammatory response is called “acute inflammation.” This is the most common and well-known type of inflammation. This is a process you will typically be able to see and feel, and is temporary. A temporary inflammatory response is completely okay! It’s your body’s way of trying to protect itself.
However, an issue arises when this inflammation has few to no symptoms, and is ongoing. This second scenario is what we would call “chronic low grade inflammation.” This type of inflammation can be triggered by what your body perceives as an internal threat—even if there is nothing there. Just like with acute inflammation, white blood cells will be sent out to the area in danger, but in this case there will be no injury or sickness to swarm to and heal. As a result, those white blood cells may eventually begin to attack healthy cells and tissues. The effects of low-grade inflammation are still being studied, but it is believed to play a part in the development of various diseases.
How does chronic inflammation occur?
There is not yet a clear or singular link to chronic inflammation, but one thing is for sure: free radicals, diet, and lifestyle definitely have an impact! Some symptoms that indicate you may have a low-grade inflammation include chronic fatigue, body pain, weight gain or loss, and gastrointestinal issues like constipation, bloating, diarrhea and acid reflux—or you may have few to no symptoms appear (apart from inflammatory markers that can be identified in blood tests) for many years. Either way, trying an anti-inflammatory diet for a period—or at the very least incorporating anti-inflammatory foods—will be nothing but beneficial to you. Here are some great plant-based inflammation-fighting foods.
Our favorite inflammation-fighting foods
Berries
Berries, especially blueberries, contain a class of antioxidants called flavonoids and anthocyanins. Anthocyanins trigger an anti-inflammatory response in the body by turning off inflammatory and immune genes. Rich in vitamin C, polyphenols, and resveratrol, they also promote an anti-inflammatory response by fighting free radicals.
Beets
Beets contain ascorbic acid, carotenoids, and flavonoids—all beneficial components. Additionally, betalain pigment, a component unique to beets, has antioxidant, anti-inflammatory, and chemopreventive properties. Properties in beets have been found to boost metabolism, impact insulin resistance mechanisms in a positive way, boost mood, and decrease risk of plaque build up, type 2 diabetes, and high blood pressure.
Chia Seeds
Chia seeds contain omega-3 fats, 11 grams of fiber, and 4 grams of protein per ounce. Because of this, they are great for stabilizing blood sugar, promoting weight loss and the maintenance of a healthy weight, and keeping your body hydrated (they absorb up to ten times their weight in liquid!). This combination of benefits makes them great for combatting inflammation.
Ginger
Ginger contains compounds called gingerols, which fight inflammation, bacteria, and general disease. These compounds block several genes and enzymes in the body that promote inflammation.
Savoy Cabbage Quinoa Wraps with Ginger Crema
Green Tea
The leaves in green tea plants contain powerful antioxidants called “catechins.” The most powerful of these catechins are EGCGs. Found almost exclusively in green tea, these antioxidants have anti-inflammatory properties, and are especially beneficial for the skin.
Nuts
Nuts, especially walnuts, are great sources of healthy fats. My top three recommendations would be walnuts (which are rich in Omega-3's), almonds (which are a great source of vitamin E, and help protect cells from oxidative damage, which is a by-product of inflammation), and hazelnuts (which contain the highest level of oleic acid, which has immune-protective properties).
Olives
Olives and olive oil contain monounsaturated fats, which are very beneficial. There is a key compound called oleocanthal (only found in extra virgin olive oil) which has a positive effect on inflammation, reducing joint cartilage damage, and works to reduce the proinflammatory markers COX-1 and COX-2.
Linguine with Kalamata Olive Marinara and Fresh Basil
Spinach & all dark leafy greens
All dark leafy greens like kale, swiss chard, and collard greens have great inflammation-fighting properties. Spinach in particular is rich in carotenoids, vitamin C, vitamin E (specifically alpha tocopherol), and vitamin K! All of these protect the body from inflammatory cytokines.
Chili Spices Chickpeas and Sweet Potato Spinach Salad
Turmeric
Turmeric contains an active compound called curcumin, which is responsible not only for its vibrant orange-yellow color, but also for its anti-inflammatory properties. It inhibits inflammatory pathways by shutting down production of two pro-inflammatory enzymes. In multiple studies, curcumin has been shown to prevent cognitive decline, liver damage, and heart disease, and to ease joint inflammation caused by arthritis. Be sure to activate your turmeric with a sprinkle of black pepper!
The list could go on, so we urge you to do your own research—but these are our favorite inflammation-fighting foods! We hope you can start to incorporate and enjoy these super foods in your daily diet!