Although inflammation has a bad reputation, it evolved to protect your body. If you have an injury or infection, inflammation is your immune system’s first response. It helps fight off microbial invaders and protect you from further damage.
But inflammation is a double-edged sword – it can be both friend and foe.
Short-term inflammation usually goes away within hours or days. This ‘friend’ helps control and heal infections, illnesses and injuries. It fires up rapidly, and you can often see its signs: redness, swelling, heat and pain.
These signs are perfectly normal – inflammation is one of the body’s natural defences. If you’ve ever scraped your skin, sprained your wrist or had hay fever, an allergic reaction or an insect sting, you’ll have encountered inflammation’s effects.
When these things happen, immune cells jump into action and flood the area to start the healing process. They also release signals that cause fluid to enter, which is why swelling often occurs.
On the other hand, long-term inflammation can harm your health. In this case, it’s a foe.
Unfortunately, it’s much harder to detect inflammation deeper inside the body. It’s often a case of ‘out of sight, out of mind’, allowing long-term inflammation to cause silent damage.
Scientists believe that long-term inflammation plays a role in a wide range of health conditions, such as metabolic syndrome, type 2 diabetes and cardiovascular disease.
Certain types of food are also associated with inflammation. In this article, we explore which foods have been linked to increased inflammation – and which might help reduce it.
Foods that increase inflammation
First, let’s look at some foods that might increase levels of inflammation for some people.
Refined carbs
Refined carbs are carbohydrates that are easy to digest. They then enter your bloodstream quickly, which can lead to a rapid rise in blood sugar (sometimes called a ‘glucose spike’).
While this response is common, its magnitude can vary from person to person.
Blood sugar is vital for fueling your cells and tissues, but – as with inflammation – too much can be a bad thing.
When blood sugar levels rapidly and regularly rise high, it can cause inflammation, as your body tries to protect itself.
Examples of refined carbs include:
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white rice
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white bread
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bagels
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potatoes
Most of the time, we don’t eat these foods on their own, but they can be the foundation of a meal. Luckily, there are plenty of ways to modify our choices and make healthier meals.
Healthy swaps: To reduce the impact of refined carbs on your blood sugar and on long-term inflammation, you might:
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Swap out white bread for brown or wholemeal bread
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Switch from white rice to brown rice.
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Replace white pasta with brown, wholemeal or other plant-based pasta.
You could start with a 50/50 white/brown mix if these swaps are too much of a leap.
Refined carbs’ effect on your blood sugar means that they rank high on the glycemic index. Less refined products, like brown bread, rank lower because they contain more fibre.
Fibre helps slow the movement of food through your gut and reduces the speed at which sugar enters your bloodstream.
To further reduce your blood sugar response, you could pair your carbs with high-fibre foods, healthy fats and a source of protein. This could mean:
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replacing half your rice with beans and adding extra veggies
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combining your carbs with chicken, fish or tofu
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adding more plants to your sandwich, like spinach, tomato and avocado
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spreading chunky nut butter on your bagel
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leaving the skins on potatoes
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using avocado and extra-virgin olive oil, two sources of healthy fats
Ultra-processed foods
Ultra-processed foods (UPFs) go through industrial processing. They’re scientifically designed to be delicious and easy to overeat.
These foods often contain high levels of salt, fat, sugar and additives. They tend to have very little fibre and very few nutrients, like vitamins and minerals.
UPFs include:
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ready meals
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crisps
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fizzy drinks
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pastries, like brioche and croissants
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cakes
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sweets and chocolate
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biscuits
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ice cream
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some breakfast cereals, particularly if they’re sugary, colourful or chocolatey
Research is relatively limited, but some studies suggest that UPFs may be linked to low-grade inflammation.
For instance, one study found that people who ate more UPFs had higher levels of a blood marker for inflammation. Other investigations have found similar results.
In one clinical trial, participants consumed either a diet of UPFs or a diet of whole foods for 2 weeks. The researchers matched the diets for calories and nutrients, including fat, sugar and fibre.
After participants ate the UPFs for 2 weeks, there was no significant change in their markers of inflammation. However, in the group that didn’t eat UPFs, inflammation seemed to go down. The scientists suggest that the participants likely consumed a high level of UPFs in their regular lives, so their inflammation markers were already elevated.
Healthy swaps: It’s virtually impossible to remove all UPFs from your diet, and you probably don’t need to. However, cutting down is likely to benefit your health.
When you’re at the supermarket, try to choose items with just a few ingredients. It’s a good idea to avoid products with long lists of ingredients that you wouldn’t find in your kitchen.
If it's possible for you, try to cook your meals from scratch using whole foods. You could start on the weekend and make a plan to cook one or two meals during the week.
Be realistic about what your schedule allows, and shop ahead for the ingredients. Start with simple recipes, like pasta sauces, and schedule in time for bulk cooking and freezing meals for the week ahead.
Red and processed meats
Some studies suggest that eating red and processed meats is linked to increased markers of inflammation.
In fact, the World Health Organization has classified processed meats – like bacon, ham and salami – as carcinogens: there’s evidence that these foods cause cancer.
Processed meats are also linked with an increased risk of heart disease and other health conditions.
White meats, however, don’t seem to be associated with inflammation.
Healthy swaps: You don’t need to cut out red and processed meats entirely, but reducing your intake will likely benefit your health. So, you might try:
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replacing half a portion of meat with plants – instead of 4 rashers of bacon in a white bread sandwich, have 2 rashers with smashed avocado on whole-grain toast
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switching out red and processed meats for fish or white meats, like chicken or turkey
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having a meat-free day every week
Fried foods
The way food is prepared can affect our levels of inflammation. Frying seems particularly linked to higher levels.
Research suggests that fried foods may increase gut inflammation and inflammation of the brain. And studies show that fried meat, in particular, is linked to inflammation throughout the body.
Because fried foods are also linked to other health conditions, like heart disease and cancer, limiting your intake is a smart move.
It’s generally healthier to fry at home than to have fried foods from a takeaway. At home, you have control over how much oil you're using and your portion size. Try oven- or air-frying instead of shallow- or deep-frying.
Healthy swaps: You might also experiment with healthier cooking methods, such as:
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steaming
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sautéing
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roasting
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grilling
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braising
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baking
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stewing
Alcohol
There’s some evidence that small amounts of alcohol, particularly red wine, may protect against inflammation.
However, drinking large amounts or drinking consistently over long periods is associated with increased gut inflammation. This can lead to inflammation throughout the body.
The NHS recommend having no more than 14 units of alcohol each week, and spreading them out over at least 3 days.
For reference, 14 units is around 6 pints of standard-strength beer or 10 small glasses of wine.
What about gluten and dairy?
Some people claim that dairy increases inflammation, but there’s no evidence that it’s true.
Gluten causes inflammation in people with coeliac disease. This is why a strict, lifelong gluten-free diet is crucial if you have this condition.
For other people, gluten doesn’t cause inflammation.
Foods that decrease inflammation
Having an anti-inflammatory diet involves focusing on plant-based foods, like whole grains, legumes, fruits and vegetables.
Other important factors are lean sources of protein, like tofu, fish and poultry, and healthy fats, like nuts, seeds, avocados and olive oil.
One of the most well-known anti-inflammatory diets is the Mediterranean diet.
This has decades of research behind it, with consistent evidence that it can support heart health, brain health and gut health.
Probiotics may reduce inflammation
Probiotics are live bacteria, and when we consume the right amounts, these bacteria can provide health benefits.
There’s evidence that probiotic supplements can reduce the levels of some pro-inflammatory chemical messengers called cytokines.
Specifically, research suggests that certain probiotic strains can reduce levels of a cytokine called tumour necrosis factor-alpha.
Meanwhile, studies show that probiotics may reduce inflammation in people with health conditions associated with inflammation, like inflammatory bowel disease (IBD) and arthritis.
It’s likely that probiotics work by modulating your gut microbiome, which plays a vital role in shaping and influencing your immune system.
Tip: Give probiotics a try.
Fermented foods
Fermented foods, which sometimes contain live bacteria, might help reduce inflammation in a similar way to probiotic supplements.
They can also add a delicious kick to many savoury dishes.
Tip: Consider adding extra portions of fermented food to your diet, such as:
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natural yoghurt
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sauerkraut
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kombucha
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kefir
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kimchi
Alternatively, try making your own fermented food – it’s not as complicated as you might think.
Polyphenols
Polyphenols are chemicals that plants produce to defend themselves against ultraviolet light and other threats.
When you consume them, polyphenols help feed your gut microbiome and support good health. There’s also evidence that their antioxidant activity might reduce inflammation.
Scientists have shown that polyphenols may help alleviate certain conditions associated with inflammation, including diabetes, obesity and heart disease.
Polyphenols are in a wide range of plant-based foods, particularly those that are bright or bitter.
High-polyphenol foods include:
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dark chocolate
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coffee
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black tea
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fruits, like blueberries, blackcurrants, plums, cherries, strawberries and apples
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vegetables, like onions, olives, artichokes, bell peppers and spinach
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nuts, including almonds, pecans, hazelnuts and pecans
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herbs and spices, including cloves, star anise, oregano, basil, ginger, turmeric, garlic and curry powder
Tips: Here are some strategies for eating more polyphenols:
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Try adding 1 portion of polyphenol-rich foods into meals you regularly eat. For instance, add a handful of nuts or berries to your yoghurt, porridge or salad.
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Aim to ‘eat the rainbow’, as different-coloured fruits and veg contain different polyphenols.
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Experiment with different herbs and spices in dishes you often cook.
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Switch from milk chocolate to dark chocolate, which contains at least 70% cocoa.
Vitamin C
Vitamin C is an antioxidant, and it may reduce levels of inflammation.
It also appears to enhance the antioxidant activity of plant chemicals, such as polyphenols.
Tips: For more vitamin C, eat more citrus fruits, kiwis, peppers, spinach and cruciferous vegetables, like broccoli.
Omega-3 fatty acids and inflammation
Omega-3s are ‘essential’ fatty acids because your body can’t make them, and you need to get them through your diet.
These fatty acids play a wide range of important roles, and evidence suggests that they can block the activity of many compounds linked to inflammation.
Tip: Try adding omega-3-rich foods to your diet. These include:
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oily fish, like salmon, mackerel and sardines
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seaweed and algae
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nuts and seeds, including walnuts, chia seeds and flaxseed
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vegetable oils, including rapeseed and canola oils
The importance of your whole diet
The strategies above may help reduce inflammation, but what really matters is your long-term eating pattern.
So, rather than focusing on specific nutrients, aim for a well-rounded, plant-based diet with lots of variety.
A good example is the Mediterranean diet, which includes great sources of polyphenols, vitamin C, omega-3 fatty acids and other beneficial compounds.
Some experts believe that this eating pattern may reduce inflammation, and there’s experimental evidence to back this up.
Summary
Inflammation is a double-edged sword. It protects us from infections and injury in the short term, but long-term inflammation is linked to poorer health.
Certain foods seem to increase inflammation, such as refined carbs, UPFs and red or processed meats. But other aspects of our diets can reduce inflammation, such as omega-3s, fermented foods, probiotic supplements and vitamin C.
It’s impossible to have a perfect diet, if such a thing even exists. But whenever possible, avoid foods linked to inflammation and increase your intake of healthier options.
The Mediterranean diet, in particular, is associated with lower levels of inflammation.
As you get used to the eating strategies that we outline above, they’ll become healthy habits that reduce inflammation over the long term.
But remember, it’s your eating and drinking pattern over months and years that matters – both for your inflammation levels and your general health.
To learn more about gut health and other topics, visit Symprove’s Gut Hub.
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