Recently, I have been spending a lot of time talking with journalists about how foods might help lower inflammation. Many well known athletes have touted their anti-inflammatory diets in public and claim better recovery and less muscle soreness. Also recent studies on ginger or tart cherries and their ability to decrease pain or inflammation has gotten peoples attention. Underlying inflammation is blamed for a wide range of chronic diseases including rheumatoid arthritis, heart disease, metabolic syndrome, diabetes, and obesity. So is there really any truth to foods having the power to lower inflammation and if so, what food should we be eating? Yes, there is some truth, but the evidence is scant.
First, we do know from epidemiology studies (do not prove cause and effect) that populations eating a diet high in fruits, vegetables, nuts, seeds, healthy oils, and fatty fish have lower rates of chronic diseases related to high levels of inflammatory markers in their blood. The Greeks eating the typical Mediterranean diet are known for living long and healthy lives with less disease including arthritis.
Second, several studies have looked at plant substances found in foods such as apples, berries, onions, ginger, cherries, and tumeric. The chemical compounds in some of these foods act much like aspirin or Ibuprofen and block the chemical pathways that lead to inflammation. But you won't feel the immediate effects of a cup of berries the same way you do with a few aspirin. One problem with many of these studies is that they simply look at the mechanism by which the food or food compound might work. We don't have a good idea of how much someone might need to eat or how potent the food must be in that compound to have an effect. If foods are going to have an effect on lowering your inflammation, you will likely need to eat them everyday.
Interestingly, the foods that are believed to have anti-inflammatory effects are many of the same foods that have been touted all along as good for us. So if you are concerned about inflammation, what are you waiting for? Eat up!
Here is my top list of must have foods for inflammation:
1. Any fruit, particularly berries of any kind
2. Any vegetable, especially orange and green
3. Any whole grains
4. Walnuts, almonds, pistachios, or other nuts and seeds
5. Fatty fish, olive oil and other healthy plant based oils
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