The Double-Edged Sword of Inflammation: How Diet Can Be Your Best Ally

Inflammation is a natural response that helps our bodies heal from injuries and fight off infections. But when it becomes chronic, it can lead to a host of problems, from persistent pain and swelling to serious diseases like diabetes, heart disease, cancer, and Alzheimer’s.

The good news is that eating a diet rich in plants is one of the most powerful ways you can reduce inflammation to thus reduce musculoskeletal pain, excess weight, headaches and also your risk of chronic disease.

Top Anti-Inflammatory Foods

1. Purple/Blue/Black Foods: Forbidden rice, purple potatoes, blueberries, and blackberries are rich in anthocyanins, which reduce systemic and vascular inflammation.
2. Turmeric: This spice is a powerful anti-inflammatory that rivals some pharmaceuticals without the harsh side effects. Pair it with black pepper and a fat for maximum benefits.
3. Garlic: Garlic reduces inflammatory markers CRP, TNF, and IL-6. Chop and let it sit for 10-15 minutes before using to maximize benefits. When garlic is cut or crushed up, it releases an enzyme that forms a compound called allicin, which has anti-inflammatory, antioxidant, and antibacterial properties.
4. Ginger: A meta analysis of more than a dozen randomized controlled studies using a 1/2- 2 tsps of ground ginger found a significant reduction in inflammatory markers. Dried ginger powder actually works better than fresh since the most potent anti-inflammatory components are dehydration products formed during the drying process.
5. Olive Oil: Extra-virgin olive oil contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.
6. SMASH Fish (Salmon, Mackerel, Anchovies, Sardines, Herring): Fatty fish like salmon, mackerel, and sardines are rich in omega-3s, which reduce inflammation.
7. Green Tea: This antioxidant-rich tea has been shown to reduce inflammation and improve overall metabolic health.
8. Leafy Greens: Kale, spinach, arugula, chard, and collard greens are packed with antioxidants and other nutrients that reduce inflammation. Aim for 2 cups/day.
9. Nuts and Seeds: Walnuts, flax, chia, and hemp seeds all contain omega-3 fatty acids, which reduce inflammation.
10. Dark Chocolate: Rich in flavonoids, dark chocolate can help reduce inflammation and improve heart health.

Pro-Inflammatory Foods to Avoid/Minimize:

1. Processed Meats: Avoid foods like hot dogs, sausages, and bacon.
2. Sugar-Sweetened Beverages: Limit your intake of soda, sports drinks, and sugary coffee drinks.
3. Refined/ Ultra-processed Grains (ie. white bread, pasta, crackers, cookies, cereals, etc). The best grains to incorporate are minimally processed ones, such brown rice, wild rice, forbidden rice, quinoa, buckwheat, oats, and millet.
4. Fried Foods: Limit your intake of fried foods, which are high in pro-inflammatory oils and compounds.
5. Red Meat and Dairy: Cheese, sour cream, ice cream, butter, and red meat

Not sure what your individual dietary trigger is causing the inflammation in your body? We can test for this with a simple blood test. We offer food sensitivity testing at our clinic.

The Power of a Plant-Based Diet*

A plant-based diet has been shown to have a significant impact on reducing inflammation. Specifically, it can reduce lipoprotein(a), IL-6, CRP, and fibrinogen, all of which are markers of inflammation. In fact, one study found that consuming a defined plant-based diet can reduce lipoprotein(a), inflammation, and other atherogenic lipoproteins and particles within just 4 weeks.

*This does not mean you need to be vegetarian or vegan. You can still incorporate lots of lean protein, such as fish, chicken, and turkey, as part of an anti-inflammatory diet. But be sure to emphasize ample amount of plants at each meal (ie. fruit, veggies, nuts, seeds, and legumes).

Blood Tests for Assessing Inflammation:

I use labs a lot in my practice to help prevent disease and identify the root cause of a health condition. Here are 3 common lab markers of inflammation:

1. Homocysteine– this is an amino acid, produced as an intermediate compound through a cellular processed called methylation. Homocysteine should ideally be converted into harmless compounds with the help of B12 and folate. Genetic mutations (MTHFR defect) and/or B12 or folate deficiencies can cause homocysteine to accumulate in the body and cause inflammation, notably in the heart, brain, and bones. Elevated homocysteine causes oxidative stress, leading to damage to the lining of our blood vessels. Elevated homocysteine is a risk factor for heart disease, stroke, Alzheimer’s, and osteoporosis. To address elevated homocysteine, I recommend the following:
   • Green leafy vegetables- 2 cups/day (good source of folate)
   • Methylcobalamin (bioavailable form of B12)
   • Methylfolate (bioavailable form of folate)
2. hsCRP (High Sensitivity C-Reactive Protein)– CRP is a marker found in the blood that increases in response to inflammation. It is the most widely studied inflammatory biomarker for predicting remaining lifespan. Our livers make this protein in response to immune cells’ production of pro-inflammatory cytokines. Elevated hsCRP is a risk factor for heart disease and stroke. Research shows that “healthy” people whose hsCRP results are high normal or elevated have 1.5-4x the risk of having a heart attack compared to those whose hsCRP are at the low end of normal range.
3. ESR (Erythrocyte Sedimentation Rate)– ESR measures how quickly erythrocytes, or red blood cells, separate from a blood sample that has been treated so the blood will not clot.Elevated inflammation will cause red blood cells to clump together and settle faster, thus resulting in a higher ESR. ESR is useful in diagnosing and monitoring certain autoimmune diseases that can cause joint pain, such as rheumatoid arthritis, polymyalgia rheumatica, and ankylosing spondylitis.

If these levels are elevated, your doctor can recommend a strategy to reduce inflammation, which absolutely should include diet recommendations!

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.