When you get an injury, such as scraping your knee from a bike mishap or accidentally nicking your finger while chopping vegetables, your body activates its natural healing process. You may notice swelling and redness around the affected area, which is a sign of acute inflammation, a temporary response to help the body heal.
However, there’s another type of inflammation that is less obvious—chronic inflammation. Often referred to as “silent” or “invisible,” this type of inflammation can occur inside the body and persist for months or years. It can arise when the body is in a prolonged state of stress or imbalance, causing ongoing immune responses that may affect overall well-being.
Research has shown that chronic inflammation may be associated with a variety of health conditions. These can include heart disease, stroke, diabetes, and other health concerns.
Symptoms that may be associated with chronic inflammation can include:
- Body discomfort
- Ongoing fatigue and sleep difficulties
- Mood changes such as irritability or feelings of sadness
- Digestive issues, such as occasional changes in bowel movements
- Changes in weight
- Increased susceptibility to infections
What Can Contribute to Chronic Inflammation?
There are several factors that may contribute to a long-term inflammatory response in the body.
Common contributors include infections from physical injuries that don’t heal properly, autoimmune conditions (such as rheumatoid arthritis or lupus), and exposure to environmental pollutants.
However, one of the most significant factors that may influence chronic inflammation is related to daily lifestyle habits.
Maintaining a balanced lifestyle and addressing factors that could contribute to inflammation can support overall well-being.
That’s right… what you put into your body on a daily basis can have an impact on your long-term health. This is especially true if you smoke, drink excessively, don’t get enough exercise, or carry extra weight, which is often associated with certain dietary patterns.
While there are many factors that can influence inflammation, the good news is that there are steps you can take to support your body’s natural processes. One way to potentially support healthy inflammatory responses is by adopting a balanced diet. This may involve reducing or avoiding certain foods that are commonly linked to inflammation, such as:
- Processed foods
- Excess sugar intake
- Processed meats
- Refined carbohydrates
- Omega-6 oils (safflower, corn, soybean)
- Trans fats
- Excessive alcohol
Anti-Inflammatory Food Myths: Separating Fact from Fiction
Starting an anti-inflammatory diet can feel overwhelming at first, especially with all the information available. It’s important to understand what foods to include so you can make informed decisions. However, with so much information online, not all of it is accurate.
As a result, some myths have emerged, being mistaken for facts. To help clear up any confusion and guide you in making the right dietary choices, let’s take a look at a few common misconceptions about anti-inflammatory foods.
Myth #1: Nightshade Vegetables Cause Inflammation
Nightshade vegetables, including potatoes, eggplants, peppers, and tomatoes, have been mistakenly labeled as inflammatory foods, but the science does not support this claim. In fact, these vegetables offer a variety of health benefits.
For example, potatoes are a good source of potassium, and eggplants, peppers, and tomatoes are rich in vitamins, antioxidants, and other beneficial compounds. Tomatoes, in particular, are considered to be among the healthiest foods.
The American Institute for Cancer Research recognizes tomatoes as one of the “Foods that Fight Cancer” due to their lycopene and beta-carotene content.
Additionally, the Arthritis Foundation includes nightshade vegetables as part of an anti-inflammatory diet.
Myth #2: Fats are off-limits
Not all fats are the same. There are different types of fats: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats. Here’s a breakdown:
- Trans fats and hydrogenated fats are found in processed foods and should generally be limited when following an anti-inflammatory diet.
- Saturated fats can vary. While some, like those found in olive and coconut oils, can offer health benefits, others found in cheese and dairy may contribute to higher fat intake. Excessive consumption can have negative effects, but moderate amounts may provide nutritional value.
- Monounsaturated fats (such as olive oil, avocados, and most nuts) and polyunsaturated fats (such as those found in sunflower, corn, soybean oils, walnuts, pine nuts, seeds, and fatty fish) can be part of a balanced diet. These healthy fats, including omega-6 and omega-3 fatty acids, are essential for your body’s function.
Certain fats, like olive oil and fatty fish (e.g., salmon, mackerel, and sardines), have research supporting their potential to help with inflammation management and support overall wellness.
Myth #3: Coffee is the culprit
At first glance, coffee might seem like it could negatively affect the gut, but recent research suggests otherwise.
A 2015 study indicated that regular coffee consumption was associated with lower levels of certain chronic diseases, potentially supporting long-term health [6].
Myth #4: Dairy is a Danger Zone
Everyone’s body reacts differently to certain foods, including dairy.
Your gut microbiome plays a key role in how your body responds to dairy. If your body can tolerate it, dairy can provide important vitamins, minerals, and high-quality protein.
The best way to determine whether dairy works for you is to consult with your healthcare provider.
An elimination diet is often a helpful first step in understanding how dairy products like cheese and milk affect your body.
Myth #5: Citrus Causes Flare-Ups
Citrus fruits, such as oranges, grapefruit, lemons, and limes, are often mistakenly associated with flare-ups due to their acidity.
However, these fruits are rich in vitamin C, which plays a role in supporting cell tissue repair.
In addition, citrus fruits contain antioxidants that may offer benefits for overall health.
Some research suggests that these fruits may provide valuable nutrients for those managing conditions like rheumatoid arthritis.
Myth #6: Anti-Inflammatory Foods Are the Same for Everyone
Everyone’s body responds differently to foods, as our gut microbiomes play a significant role in how we process and react to different stimuli.
Genetics, lifestyle factors like sleep and exercise, medical history, and diet all contribute to each person’s unique gut ecosystem, influencing how they react to various foods.
While it’s generally agreed that certain factors like excessive alcohol and smoking can be harmful to gut health, when it comes to food, it’s important to listen to your body.
Paying attention to how different foods affect you personally is the best way to understand what may contribute to inflammation.
The Hard Facts About Anti-Inflammatory Foods
The key to adopting an anti-inflammatory
diet is understanding your individual triggers and using that knowledge to make long-term, healthy choices.
When shopping, consider every item in your cart as part of a lifestyle decision.
Research suggests that diets rich in legumes, vegetables, fruits, nuts, plants, low-fat fermented dairy, and fish may support gut microbiome health. By making mindful food choices, you’re supporting better long-term health outcomes.
Anti-inflammatory food myths: debunked ✔️
FAQs
Acute inflammation is a temporary response to injury or infection, while chronic inflammation is long-term and often ongoing, leading to various health issues.
No, nightshade vegetables like tomatoes, potatoes, eggplants, and peppers offer health benefits and are not inherently inflammatory. There are MANY factors and every body is different.
Healthy fats like monounsaturated and polyunsaturated fats found in olive oil, fatty fish, nuts, and seeds are beneficial. Avoid trans fats and limit saturated fats.
Individual differences in genetics, gut microbiome, lifestyle, and medical history influence how the body responds to different foods.
An anti-inflammatory diet emphasizes whole foods like fruits, vegetables, nuts, seeds, fish, and healthy fats, while minimizing processed foods and sugar. Vitamins from Manna like Curcumin, Joint Relief and Collagen can help alleviate those symptoms. Check out the anti-inflammatory bundle!
- GBD 2017 Causes of Death Collaborators. Global, regional, and national age-sex-specific mortality for 282 causes of death in 195 countries and territories, 1980-2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet 392, 1736–1788 (2018).
- Vazhappilly CG, Ansari SA, Al-Jaleeli R, Al-Azawi AM, Ramadan WS, Menon V, Hodeify R, Siddiqui SS, Merheb M, Matar R, Radhakrishnan R. Role of flavonoids in thrombotic, cardiovascular, and inflammatory diseases. Inflammopharmacology. 2019 Oct;27(5):863-9.
- Samhealth.org. 2022. Dietitian Sheds Light on Nightshade Vegetables. [online] Available at: <https://www.samhealth.org/about-samaritan/news-search/2021/01/11/are-nightshade-vegetables-bad-for-you-to-eat#:~:text=Inflammation%20is%20linked%20to%20chronic,in%20inflammation%20after%20eating%20nightshades.> [Accessed 8 April 2022].
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- Loftfield E, Shiels MS, Graubard BI, et al. Associations of Coffee Drinking with Systemic Immune and Inflammatory Markers. Cancer Epidemiol Biomarkers Prev. 2015;24(7):1052-1060.
- Healthline. 2022. 11 Proven Benefits of Olive Oil. [online] Available at: <https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil> [Accessed 8 April 2022].
- Yong, E., 2022. Why Are Your Gut Microbes Different From Mine?. [online] The Atlantic. Available at: <https://www.theatlantic.com/science/archive/2016/04/why-are-your-gut-microbes-different-from-mine/480207/> [Accessed 8 April 2022].
- Bolte LA, Vich Vila A, Imhann F, et alLong-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut 2021;70:1287-1298.
