Chronic inflammation is a condition in which the body’s immune system is continuously activated, leading to damage to tissues and organs in the long run.

While a number of factors including infections, autoimmune disorders, and genetics contribute to chronic inflammation, the diet also plays a significant role in either reducing or exacerbating it. Here are some foods that alleviate chronic inflammation:.

1. Fatty Fish

Fatty fish such as salmon, sardines, and mackerel contain high levels of omega-3 fatty acids that help to decrease inflammation in the body. Omega-3s also promote the production of anti-inflammatory molecules that inhibit the immune response.

According to a study published in the International Journal of Preventive Medicine in 2015, increasing the intake of omega-3s through fish oil or other sources can reduce inflammation in the body.

2. Leafy Greens

Leafy greens such as spinach, kale, and collards contain antioxidants and other phytochemicals that have anti-inflammatory properties.

These vegetables also provide fiber and other nutrients that support the growth and function of beneficial gut bacteria, which in turn helps to regulate inflammation. A study published in Nutrition Reviews in 2016 suggested that consuming a diet rich in leafy greens can reduce the risk of chronic inflammatory diseases.

3. Berries

Berries such as strawberries, blueberries, and raspberries contain anthocyanins, which are pigments that give them their bright color. These compounds have anti-inflammatory properties that help to reduce oxidative stress and inflammation in the body.

They also contain vitamin C and other antioxidants that promote healing and protect against damage caused by free radicals. According to a review published in Advances in Nutrition in 2013, consuming berries can help to reduce inflammation and improve the function of the immune system.

4. Turmeric

Turmeric is a spice that contains curcumin, a compound with potent anti-inflammatory properties.

Curcumin helps to inhibit the activity of enzymes and other molecules that generate inflammation in the body and promotes the production of anti-inflammatory molecules. According to a systematic review published in the Journal of Medicinal Food in 2016, turmeric can help to reduce inflammation in individuals with chronic inflammatory diseases such as rheumatoid arthritis and inflammatory bowel disease.

5. Nuts

Nuts such as almonds, walnuts, and pecans contain healthy fats, fiber, and other nutrients that help to reduce inflammation in the body.

They also help to lower cholesterol levels and regulate blood sugar, which are factors that contribute to chronic inflammation. According to a study published in Nutrition Reviews in 2016, consuming nuts regularly can reduce the risk of chronic inflammatory diseases.

Foods That Aggravate Chronic Inflammation

Several foods and dietary patterns can contribute to chronic inflammation. Here are some of the foods that aggravate chronic inflammation:.

1. Sugar and Refined Carbohydrates

Consuming a diet high in sugar and refined carbohydrates such as white bread, pasta, and pastries can promote inflammation in the body. These foods cause a spike in blood sugar levels, which triggers the release of inflammatory molecules.

They also cause changes in the gut microbiome that can lead to chronic inflammation. According to a study published in the Journal of Nutrition in 2018, reducing the intake of refined carbohydrates and sugar can diminish inflammation in the body.

2. Trans Fats

Trans fats are unsaturated fats that have been chemically altered to increase their shelf life. They are found in many processed foods including baked goods, fried foods, and margarine.

Trans fats are known to promote inflammation in the body by interfering with the production of anti-inflammatory molecules. According to a review published in the Journal of Lipid Research in 2009, trans fats can increase the risk of chronic inflammatory diseases such as heart disease and type 2 diabetes.

3. Processed Meat

Processed meats such as sausage, ham, and bacon contain high levels of saturated fats, preservatives, and other additives that promote inflammation in the body.

These foods have been linked to chronic inflammatory diseases including heart disease, diabetes, and certain types of cancer. According to a meta-analysis published in BMC Medicine in 2013, consumption of processed meat is associated with increased levels of inflammatory markers in the blood.

4. Dairy Products

Dairy products such as milk, cheese, and butter contain high levels of saturated fat, which can promote inflammation in the body.

They also contain proteins called caseins that can activate the immune system and lead to inflammation in individuals who are sensitive to them. According to a study published in the Journal of Nutrition in 2015, consumption of high-fat dairy products is associated with increased levels of inflammatory markers in the blood.

5. Alcohol

Excessive alcohol consumption can lead to inflammation in the liver and other organs. Alcohol promotes the release of inflammatory molecules and impairs the function of immune cells that fight infections.

According to a review published in the Journal of Clinical Investigation in 2005, heavy drinking is associated with chronic inflammation and an increased risk of chronic inflammatory diseases including liver disease and certain types of cancer.