Can Your Diet Cause Inflammation?

It's well known that what you eat can raise your risk of developing a chronic disease. Now it's becoming clearer that this higher risk may have something to do with the way certain foods may cause inflammation in your body. Researchers now say that chronic inflammation may be at the root of many diseases like stroke, heart disease, diabetes, Alzheimer's, arthritis and some cancers.

You may suffer pain and swelling when you bump your head or cut your finger. This is acute inflammation. It occurs when your body's white blood cells try to protect you from infection. But it's only chronic inflammation - not acute - that may raise your risk for disease.

Chronic inflammation is harder to detect. The causes vary, and may include a hidden infection, a food allergy or exposure to environmental toxins. Diet, stress and lack of exercise may be major culprits, too.

How do you know if you have inflammation? There are several blood tests that measure it. One is called C-reactive protein (CRP). CRP is a protein found in the blood and is a major marker for inflammation. The higher your CRP, the greater your inflammatory activity. The CRP test is not specific, though. It can't tell you where the inflammation is in the body.

The role of diet
Some doctors now believe inflammation may be an important threat to your health, just as high cholesterol is. If you want to add one more reason to your list of why it's important to eat healthy, this is it. Some studies have shown that certain foods may lower your CRP level and other indicators of inflammation in your blood. More research is still needed to see exactly how this affects the risk for different diseases.

Follow these dietary recommendations to cool the flame of inflammation in your body.

Pro-inflammatory foods to limit or avoid
The following foods may trigger inflammation and contribute to weight gain:

• Sugars and processed carbs. These foods typically rank high on the glycemic index (GI). High GI foods have been linked to higher levels of inflammation markers in the blood in some studies. These include white potatoes, white rice, white bread and anything made with white flour, sugar, high-fructose corn syrup, sweets, processed cereals and snacks (including chips and pretzels).
• Trans and saturated fats. Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products. Also eat less fatty meats and products made with coconut and palm kernel oils. Avoid margarine, vegetable shortening, hydrogenated oils and all products containing them.

Anti-inflammatory foods to get more of
Extra body fat fuels inflammation. So it's especially important to lose weight if you are obese. The following foods or food groups may decrease the inflammatory markers in the body while promoting weight loss, especially when they replace foods that can trigger inflammation:

• Antioxidant-rich fruits and vegetables. Aim to eat plenty of produce of all colors for the most nutrient benefits.
• Healthy fats. Higher-fat fish like salmon and mackerel, as well as canola oil, walnuts and flaxseeds offer a rich source of omega-3 fats, a powerful anti-inflammatory. Fats like olive oil, avocados and a variety of nuts and seeds are also recommended.
• Fiber. Aim for 35 to 40 grams of fiber a day. In addition to fruits and veggies:
  • Choose whole grains, such as brown rice, quinoa and bulgur wheat. These are preferable to whole-wheat flour products.
  • Eat more beans, winter squashes and sweet potatoes. These are high in nutrients and fiber, and have a low glycemic load.

What about vitamins and supplements?
Supplements like glucosamine and chondroitin only ease inflammation symptoms. They don't address the underlying cause. But early research has linked certain vitamins to potential anti-inflammatory properties.

Except for vitamin D and fish oil, a diet rich in nutrients and whole foods along with a good multivitamin should take care of all your needs. Follow these food and supplement suggestions:

• Vitamin D. Best sources are fortified low-fat milk and orange juice; salmon, sardines and shrimp; vitamin D supplement; 15 to 20 minutes of unprotected sun exposure several times a week.
• Vitamin K. Best sources are dark leafy greens like kale, spinach, broccoli and collards.
• Zinc. Best sources are beans, lean red meat, yogurt, peanuts, cashews, almonds and walnuts.
• Betaine and choline. These little known nutrients are causing a big anti-inflammatory buzz. Betaine is found in whole grains, shrimp, spinach and beets. Choline can be found in wheat germ, eggs, cod, chicken, brussels sprouts, broccoli, shrimp, salmon and milk.
• Fish oil. Even if you are a fan of fatty fish, it's hard to get all the omega-3's you need from food. Ask your doctor if a supplement that supplies 500 to 1000 mg of EPA and DHA combined is right for you. Supplements should be avoided if you are pregnant or nursing or if you take certain other medications.