According to research from Ohio State University, about 57% of Americans could be following a diet that promotes inflammation. This dietary pattern is linked to a higher risk of several health issues, including heart disease, obesity, diabetes, depression, and specific cancers.
Chronic inflammation can be driven by various factors such as stress, poor diet, and smoking. It plays a significant role in the development of numerous chronic diseases like heart disease, diabetes, arthritis, and depression.
Some foods are pro-inflammatory, exacerbating this issue, while others are anti-inflammatory and may help alleviate it. “Food choices range from pro-inflammatory to anti-inflammatory,” noted Meadows. “You can enjoy occasional treats and still maintain an anti-inflammatory diet overall.”
The findings were based on data from 34,547 U.S. adults who participated in the National Health and Nutrition Examination Survey between 2005 and 2018. Participants self-reported their eating habits, which researchers analyzed using a dietary inflammatory index created a decade ago.
On the index ranging from -9 to +8, scores showed that one out of every six participants had a pro-inflammatory diet. A third followed an anti-inflammatory diet, while 9% had neutral dietary inflammation levels.
Meadows pointed out that pro-inflammatory diets were more frequently found among males, younger adults, non-Hispanic Black individuals, and those with lower education and income levels. Key factors include health education regarding diet and access to healthy food options, particularly in food deserts where nutritious foods are hard to come by.
Foods that are processed, high in sugar, refined oils, and alcohol are often categorized as pro-inflammatory. In contrast, fruits, vegetables, oily fish like salmon, extra-virgin olive oil, spices, dark chocolate, and green tea are known for their anti-inflammatory properties.
For those looking to improve their diet, Meadows suggests starting small: incorporate anti-inflammatory spices like garlic and ginger, drink green or black tea, or choose whole-grain options. Adding leafy greens, berries, and legumes such as beans and lentils can also boost your anti-inflammatory intake.
Meadows also emphasized that aside from diet, lifestyle factors like stress and insufficient sleep could heighten inflammation. However, dietary choices can significantly help in managing it.
This study appears in the scientific journal Public Health Nutrition.
Reference
Meadows, R. J., Paskett, E. D., Bower, J. K., Kaye, G. L., Lemeshow, S., Harris, R. E. (2024). Socio-demographic differences in the dietary inflammatory index from National Health and Nutrition Examination Survey 2005–2018: a comparison of multiple imputation versus complete case analysis, Public Health Nutrition 27(1), e184. https://doi.org/10.1017/S1368980024001800