Preventing Disease with an Anti-Inflammatory Diet

The etymology of the word inflammation is derived from the Latin word inflammatio meaning “to set on fire”

Much like the capricious and volatile element of fire, which can be useful when controlled in the form of a cooking fire or to heat a home, but if uncontrolled can spread, destroy and if left without intervention eventually burn the whole house down. Similarly, inflammation plays a dual role within our body being both harmful and beneficial.

In moderation and when occurring as intended, inflammation helps us survive injuries and exposure to pathogens. But consistent out of control, inflammation can lead to all manner of chronic disease.

Inflammations Role in the Body

Inflammation is your body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals). Inflammation is a normal and important process that allows your body to heal. Fever, for example, is how you know your body’s inflammatory system is working correctly when you’re ill. But inflammation can harm you if it occurs in healthy tissues or goes on for too long.

When an invader (like a virus) tries to enter your body, or you get injured, your immune system sends out its first responders. These are inflammatory cells and cytokines (substances that stimulate more inflammatory cells). These cells begin an inflammatory response to trap germs or toxins and start healing injured tissue. Inflammation can cause pain, swelling or discoloration. These are signs your body is healing itself. Normal inflammation should be mild, and pain shouldn’t be extreme.

But inflammation can also affect parts of your body you can’t see. Inflammatory responses that occur behind the scenes can help you heal, but other times, they can harm your health.

Acute vs Chronic Inflammation

To better understand the mechanism of inflammation in the body it is important to first distinguish between normal inflammatory processes and chronic inflammation.

Acute inflammation is the body’s natural defence response to injury. It focuses your immune system’s attention on fighting a perceived threat — often bacteria or viruses or damage from foreign invaders, like toxins. The immediate response of inflammation in the body is called the acute phase response.

This is a phenomena we have all observed and experienced, consider a time you have cut yourself and the area around the cut looks red and swollen and the tissue was sore and tender to touch (this is inflammation) what your body naturally does in response to a cut or damage — it sends the “first responder” white blood cells and other immune cells to contain any invaders and start healing the damage.

A swollen joint after an injury is likewise an acute inflammatory response — bathing the affected area in fluids to protect it and allow tissues to regenerate.

A sore throat that accompanies a cold or flu is another example of helpful inflammation. Any time part of your body becomes reddened, swollen, hot, and often painful, that’s acute inflammation in action. And some amount of inflammation is usually necessary for your body to start healing.

The problem is when inflammation goes from being an immediate and temporary response to a singular event — like a cut, injury, or infection — and becomes persistent and chronic.

If your immune system is constantly responding to signals that a component of your vital systems and tissues is in distress, then inflammation can go from being an adaptive survival response to an actual cause of disease.

Most health experts now agree that Chronic inflammation is linked with many, if not all, major diseases of our times. And our bodies become more susceptible to the damages of inflammation as we age.

So the logical question is, what causes chronic inflammation, and is there anything you can do about it? Here’s the good news, you certainly can and there are many simple steps you can take to reduce and prevent chronic inflammation.

Using Diet to Combat Inflammation

One of the most significant tools at your disposal to prevent and reduce chronic inflammation is your diet. Eating an anti-inflammatory diet and consuming foods and beverages that fight inflammation are important steps to take for your health.

What are those foods I hear you ask… we’ll stay tuned and we will look at why chronic inflammation is damaging to health, and which foods to include in an anti-inflammatory diet that which are powerful allies in reducing inflammation.

Why Is Chronic Inflammation Bad for You?

A healthy body can identify trauma or foreign invaders and deal with them quickly. But when the immune system isn’t functioning optimally, it can’t eliminate or neutralise whatever is causing the inflammation response and as a result, you can develop chronic, low-grade inflammation that may last for months or even years.

Chronic inflammation can then lead to chronic diseases (or noncommunicable diseases, meaning they’re not contagious), which the World Health Organization has called chronic inflammation one of the greatest threats to human health. Some research even suggests chronic inflammatory diseases may be responsible for 50% of deaths in the world today.

It might surprise you to learn that the common diseases listed below are all examples of inflammatory diseases or disorders:

• Type 2 diabetes

• Alzheimer’s and other neurodegenerative diseases

• Cancer

• Autoimmune diseases

• Inflammatory bowel disease (IBD)

• Cardiovascular disease

• Stroke

• Non-alcoholic fatty liver disease (NAFLD)

• Chronic kidney disease

To give some context, in the USA, inflammatory diseases and disorders like these are responsible for an estimated $1.1 trillion in health care costs every year. Over half of Americans and nearly one-third of Europeans are dealing with at least one chronic disease. So, what is the cause of such pervasive inflammation in our lives?

What Causes Chronic Inflammation?

Chronic inflammation is often considered to be the effect of an “overactive” immune system — as though your immune function is confused or malfunctioning. But this isn’t always the case and environmental toxins, processed food and seed oils also play a role in causing chronic inflammation in the body.

In our modern world many people are suffering from a high toxic burden overwhelmed by environmental toxins, endocrine-disrupting and carcinogenic chemicals in everything from food, food packaging, water, nonstick pans and household cleaners.

Your body will respond to this exposure like it would to any injury, using inflammation to try and heal. But concurrent or consistent exposure to low levels of toxins doesn’t allow the body to get rid of the threat. Instead, it persists and wreaks havoc on the body. And the inflammatory response itself starts causing damage to the body.

The same effect can be seen in other causes of chronic inflammation, including:

• Infectious organisms like fungi, viruses, bacteria, and parasites

• Obesity and sedentary behaviour

• Dysbiosis in the gut

• Diet and food allergies

• Stress

• Lack of sleep

To combat inflammation, we need to help our bodies cope with what amounts to a continuous onslaught of immune triggers. And while some causes of chronic inflammation are not completely in your control, one of the best ways to help your body fight inflammation is to eat an anti-inflammatory diet.

How to Eat an Anti-Inflammatory Diet

The first step in fighting chronic inflammation through diet is an obvious one, but often the most difficult one – to eliminate or at least minimize unhealthy, inflammation-causing processed foods, refined sugars and sugar-sweetened beverages, refined carbohydrates (such as white flour bread and pasta), and processed meats like cold cuts, spam, bacon, baloney and highly processed hamburger patties.

Now I want to stop here an make an important distinction – there is a huge difference between grass fed pasture raised beef or free-range chicken and processed cold cuts, jerky, bacon and processed burger patties form industrially raised grain fed livestock. The first is an essential healthy foundation of a healthy diet the latter are highly processed foods, that contain fillers, GMO ingredients, nitrates, and processed hydrogenated fats which harm the gut and cause inflammation.

Make a decision today to purchase unprocessed meat products from privately owned small scale farms which use sustainable free range farming practices and don’t feed their animals GMO filled feeds and grains. You are better off eating quality meat less frequently then processed meat every day. If cost of quality food is an issue, you can also opt for more affordable substitutes like eggs and even certain whey proteins to bulk up your protein if needed.

Now some of you will complain and say I can’t afford it, yes you can, what you can’t afford it to be sick and inflamed. Don’t complain about your poor health or being sick and tired all the time if you won’t invest in your diet, before you spend any money on creams, supplements, therapies, gym memberships etc… first get your diet right. Let food be thy medicine.

Many of these toxic foods listed above contribute to oxidative stress and cellular dysfunction in the body, which increase the formation of harmful chemicals and compounds that trigger an inflammatory response.

Additionally, keeping your consumption of omega-6 fatty acids to a minimum and increasing your omega-3s helps to reduce and prevent chronic inflammation. An imbalance in these fatty acids is directly linked to higher levels of inflammation.

Studies have found that a ratio of omega-6s to omega-3s between 5:1 and 2.5:1 has been linked to increased longevity and lower rates of certain forms of cancer, cardiovascular disease, and inflammation overall. However, the ratio in the industrialized diet may be as high as 16:1. This is widely believed to be one of the drivers of chronic inflammation in the modern world.

So where does the excess omega-6 come from?

Largely from vegetable oils like sunflower, corn, soybean, safflower, and cottonseed. (Olive and avocado oils are notable exceptions, as they do not contain significant amounts of omega-6.) However, it is advisable to eliminate all other vegetable and seed oils and any synthetic oils like margarine form your diet as they cause chronic inflammation.

Don’t even cook with these synthetic oils as heating them only exaggerates the toxic effects, do use them in the oven or frying pan full stop. Olive oil is the exception, it is the only seed oil which has proven benefits for heart, cardiovascular and brain health that has been demonstrated via scientific studies. The rest are toxic to your body, I will do a more in-depth episode on the correlation between the proliferation of plant oils in the diet and as an ingredient in processed food and the increases in chronic inflammation, atherosclerosis and heart attacks soon so stay tuned.

As you remove some of these inflammatory stressors from your regular diet, the second step is to add in more of the good stuff. An anti-inflammatory diet is rich in whole plant foods that provide abundant phytochemicals and antioxidants. These compounds help the body repair itself by combating oxidative stress and binding to free radicals.

Choosing organic produce as much as possible (especially when it comes to the fruits and vegetables which are most heavily contaminated by pesticides and fungicides - Also ensure you properly wash fruits and vegetables will help reduce your exposure to toxic pesticides.

While many foods have anti-inflammatory properties, I am going list some that are documented as being especially powerful.

1. Berries

Berries are one of the healthiest foods you can eat. Berries have a very high polyphenol content and are excellent sources of antioxidants. Many berries like strawberries and raspberries contain vitamin C, which fights oxidative stress and has a strong association with a lowered risk of chronic inflammatory diseases, including cancer, heart disease, and neurodegenerative disorders.

All berries are good for you, but if you want the most antioxidant bang for your buck, you can’t beat blackberries due to their anthocyanins.

2. Leafy greens

It’s hard to go wrong with eating more greens. They’re an invaluable part of any healthy diet. And they’re powerful inflammation fighters.

A 2020 study found that a diet high in dark green leafy vegetables reduced C-reactive protein (CRP) levels in patients and thus decreased their risk of chronic disease. CRP is a marker for inflammation, and high levels can indicate the presence of a chronic inflammatory state.

Cruciferous greens like kale, arugula, and broccoli sprouts may be particularly anti-inflammatory due to the presence of glucoraphanin, which converts to sulforaphane in our guts. Studies have shown that sulforaphane can both inhibit and treat many inflammatory conditions, including IBD, type 2 diabetes, and cardiovascular disease.

3. Alliums

Garlic and other allium family veggies (like onions, chives, and leeks) won’t just keep away the vampires, they also play a role in preventing inflammation and related conditions. Alliums contain organosulfur compounds that inhibit the formation of inflammatory mediators and pathways. They’ve also been shown to reduce the risk of multiple types of cancer.

The flavonol quercetin — found in alliums — can even alleviate rheumatoid arthritis symptoms and may positively benefit other autoimmune diseases such as multiple sclerosis, lupus, and IBD.

4. Turmeric

Turmeric has a long history of medicinal usage and is an anti-inflammatory superstar. Regarded as the “King of Spices,” turmeric’s primary active compound, curcumin, may even help your body fight disease and inflammation by turning off potentially problematic genes.

Research has demonstrated that curcumin can obstruct inflammation through multiple pathways. And it’s beneficial for the prevention and treatment of osteoarthritis (as well as general aches and pains), type 2 diabetes, high cholesterol, depression, and cancer, just to name a few.

5. Ginger

Ginger is another remarkable anti-inflammatory spice. Like turmeric, ginger has been found to be useful for the prevention and treatment of a staggering array of conditions, and it offers general protection against disease due to its powerful antioxidant capacity.

Research has shown that 6-gingerol (one of the active components in ginger) exhibits potent anti-inflammatory properties in inflammatory bone disorders. Ginger may also help increase serotonin levels in the gut and brain, which can reduce inflammation and inflamed blood vessels responsible for migraine headaches.

6. Nuts and Seeds

Nuts and seeds fall into the category of healthiest foods on the planet. Eating one ounce of nuts daily may even reduce your overall risk of death by 20% according to a 30-year study. While each type of nut or seed has its own unique health benefits, they share a common component — vitamin E. Known for its antioxidant properties, vitamin E helps your immune system by fighting free radicals and may counteract the accumulation of reactive oxidative species, which can cause DNA and cellular damage.

Some nuts and seeds such as walnuts, flax seeds, and chia seeds are also high in omega-3 fatty acids. Omega-3 essential fatty acids not only work to heal inflammation in the body, but as a result, help maintain proper brain function, regulate mood, and support cardiovascular health. Just make sure to also reduce your intake of omega-6s, which are notoriously high in the modern industrialized diet due to the prevalence of processed and fast foods.

7. Cacao

Raw cacao was called “the food of the gods” by the ancient Aztecs — and for good reason. This plant contains over 300 enlivening compounds (many of which are strongly anti-inflammatory), has more antioxidants than high-antioxidant berries like blueberries and goji berries, and is packed with vitamins and minerals. The polyphenols in cacao and cocoa products also have pain-relieving superpowers due to their polyphenol content.

Unfortunately, this isn’t an excuse to chomp away your favourite processed chocolate bar. To get the optimal anti-inflammatory benefits of cacao, you’ll need to seek out unprocessed and preferably unsweetened cacao nibs, powder, or beans. Dark chocolate and cocoa are also good options if they don’t have added sugar, oils, or dairy.

When it comes to cocao please choose an ethically sourced variety, even if it costs more. Some cocoa is gown on land cleared by illegal logging destroying protected habitats and labour practices can be unethical even at times using child slavery, so please choose wisely and do your part to protect the environment and ethical treatment of our fellow human we share this planet with by spending a bit more on quality brands which have the supply chained verified.

Conclusion

Inflammation, much like fire, is a double-edged sword—essential for healing but potentially destructive when left unchecked. While acute inflammation is a necessary and beneficial response to injury and infection, chronic inflammation has become one of the greatest threats to modern health, underlying many of today’s most prevalent diseases. The good news is that chronic inflammation is not inevitable. Through conscious choices—especially in diet—we have the power to mitigate its effects and restore balance to our bodies.

By eliminating processed foods, artificial additives, and inflammatory seed oils while prioritizing nutrient-dense, whole foods rich in antioxidants and healthy fats, we can significantly reduce inflammation and support long-term vitality. Adopting an anti-inflammatory lifestyle isn’t just about avoiding disease—it’s about thriving.

Ultimately, health is a lifelong investment, and the choices we make today shape our well-being for years to come. Let food be your medicine and take control of your health by nourishing your body with intention and care.