In this blog:

We learn about what inflammation is, how it is caused, and how to fight it with foods. 
[3-4 Min Read] 

What is Inflammation? 

Chronic inflammation has hit an all-time high and has been a concern of many medical professionals. Because it lies at the root of so many different diseases--including cancer, obesity, and heart disease--it is one of the leading causes of mortality in the United States. In fact, it is one of the leading causes of death worldwide. Inflammation is a natural defense response that can be triggered by a variety of factors ranging from diet, lifestyle, and the environment.  

Any sort of stress--whether mental, emotional, or physical--causes an increase in cortisol which, in turn, increases inflammation. When the body identifies a stimulus that could be harmful to its health and makes an effort to get rid of it, this is known as an inflammatory reaction. Some examples of such stimuli are foreign substances, damaged cells, and pathogens. Infections caused by bacteria, viruses, fungi, and parasites all produce waste products from the metabolic process that, if not adequately eliminated, can accumulate and cause chronic inflammation. Chronic inflammation at a low grade can alter the equilibrium of the body, making you more susceptible to illness as well as accelerating the aging process. 

Because low-grade inflammation can affect the whole body, your tissues suffer gradual damage over time as a result of this inflammation. An overreaction by the immune system to false alarmssituations in which there is no actual threatcan result in inflammation and the disintegration of tissue. There are many different ways in which inflammation might present itself, including: 

  • Inflammation and stiffness in the muscles and joints 
  • Irritable stomach and heartburn 
  • Acne, eczema, or psoriasis on the skin 
  • Wrinkles 
  • Allergies 
  • The beginning stages of Alzheimer's disease
  • Arthritis 
  • Diabetes 
  • Cardiovascular disease  
  • High blood pressure 
  • Irritable Bowel Syndrome 

By improving the health of your stomach, you can reduce chronic inflammation. It is estimated that between 60% - 70% of your immune system is found there. If the quality of your gut is bad, then you cannot reasonably expect your immune system to perform as it should. Taking probiotics, employing digestive enzymes, and going on an elimination diet that does not include gluten, dairy, soy, refined sugar, alcohol, or yeast are all good ways to get your digestive tract back in working order and get the healing process started. Infections and food sensitivities are two primary factors that can lead to leaky gut, a condition that affects a significant number of the general population. A disorder known as dysbiosis is characterized by an exaggerated response of the immune system to bacteria that are found in the stomach, which is caused by an imbalance of bacteria and fungus that are found in the digestive tract.  

Modifying your diet is the single most critical step you can take right now to bring your body's levels of chronic inflammation down, so get on that right away. Slow down on eating canned items, packaged goods, and overly processed foods. Consuming large amounts of them will not be beneficial to your health. It has been established that four different spices and herbs--namely turmeric, ginger, cloves, and rosemary--can help reduce inflammation throughout the body. 

How does Inflammation Work? 

Inflammation is a natural biological activity. Not all forms of inflammation are inherently harmful. In reaction to an injury or disease, the lymphatic system, which is part of the immune system, becomes active and sends an influx of white blood cells to the damaged area. As a result of all the additional attention that is being focused on the location, it may swell, turn red, get hot, hurt, or feel uncomfortable. You have surely seen an inflammatory reaction happen before, specifically when a cut or scrape becomes heated and puffy around the site as additional blood flows through it. In a body that is healthy, the body's natural and effective response to inflammation is healing.  

When the immune system overreacts and starts targeting healthy bodily components, this can lead to autoimmune illnesses such as leaky gut syndrome and inflammation in areas of the body that would otherwise be uninflamed. Inflammation can persist even in conditions that are not caused by an inflammatory response because the body is always attempting to repair damaged tissues. A person who suffers from asthma will have irritated airways just as someone who suffers from diabetes will have insulin resistance. 

Even though there is a clear connection between inflammation and diseases, nutrition isn't often examined in response to inflammation. A study on diet and inflammatory bowel disease (IBD) was conducted in 2014, and patients who participated in this trial consumed foods known to lower inflammation and had significant improvement, which enabled them to cut back or perhaps stop using at least one of their medications. Despite the fact that exact dietary restrictions are required, the research found that medical professionals frequently recommend a "if it hurts, don't do it" approach. 

What is an Anti-Inflammatory Diet?  

Even though the Standard American Diet (SAD) is rarely used as an example of good eating, it is essential to examine the diets that we follow on a daily basis when talking about inflammation. The National Institute of Allergies and Infectious Diseases has produced a set of data that reveals the following: 

  1. There is a concern that the excess calories and macronutrients contained in the modern diet may increase inflammation, decrease infection control, promote cancer growth, and put people at a greater risk for allergic and auto-inflammatory diseases. While the modern diet may protect against micro- and macronutrient deficiencies, there is also a concern that the modern diet may protect against micro- and macronutrient deficiencies. 
  2. When looking for an anti-inflammatory diet and foods, it is vital to move away from the emphasis on processed foods seen in the Western diet and toward the more traditional eating patterns of the Mediterranean region. This is because the Western diet is known to promote inflammation.  
  3. A Mediterranean diet is characterized by an abundance of foods rich in omega-3 fatty acids, a limited consumption of red meat, and an absence of processed foods and meat additives. 
  4. We are able to observe how this diet is associated with reduced inflammation if we investigate the anti-inflammatory characteristics of a variety of foods and plants. It has been shown that various compounds that are present in fresh produce are particularly useful in the fight against inflammation and diseases that are characterized by an inflammatory response. 
  5. Vegetables, fruits, wild meats, and sprouted seeds that are high in omega-3 benefits are the foundation of any therapeutic diet or eating plan that adheres to the Paleo eating philosophy. It has been demonstrated that the consumption of foods with anti-inflammatory properties can significantly improve the function of the immune system and mitigate the deleterious consequences that inflammation can have on human health.  

Foods that contribute to an anti-inflammatory diet 

It is easy to make the switch to eating foods that contribute to an anti-inflammatory diet. In fact, there are probably plenty of foods that you eat that already have anti-inflammatory properties. By exchanging foods that do not provide health benefits with these foods, you can have a greater chance of fighting off the negative effects of inflammation. These foods are:  

  • Eggs
  • Fish
  • All-organic grass-fed chicken, pork, lamb, and beef 
  • Vegetables including broccoli, cabbage, brussels sprouts, spinach, avocados, and tomatoes 
  • Fruits including strawberries, blueberries, raspberries, blackberries, grapes, cherries, oranges, and apples 
What foods inflame? 
  • White rice, croissants, bread, and other refined carbs 
  • French fries 
  • Sweetened beverages 
  • Cured and processed red meat consumption (hot dogs, sausages) 
  • Stick margarine, vegetable shortening, and pork lard 

With small changes to the average diet, a myriad of health problems can be avoided that otherwise wouldnt be. By eating these healthy and delicious anti-inflammatory options, you can feel better and your body just might thank you! 


Admin. “Chronic Inflammation and Your Body.” Indigo Integrative Health Clinic, 19 Dec. 2019,  

“Alpha Lipoic Acid: The Universal Antioxidant.” Healthy Perspectives, 28 Feb. 2019,  

“Eat These Fruits for Their Anti-Inflammatory Benefits.” Harvard Health, 13 Oct. 2021,  

Shereen Lehman, MS. “15 Anti-Inflammatory Foods You Should Be Eating.” Verywell Health,

Wartenberg, Lisa. “The 13 Most Anti-Inflammatory Foods You Can Eat.” Healthline, Healthline Media, 10 Dec. 2021,