by Rachel Tallant
You probably know that inflammation occurs in the body when someone is injured or has an infection. This is called acute inflammation. Acute inflammation is our bodies’ natural way of fighting off unwanted irritants or invaders and is a sign of a healthy immune system.
Conversely, chronic inflammation occurs when our body can’t get rid of a threat or gets stuck in a cycle thinking it is repairing the body even when no threats exist. A diet high in added sugars, processed foods, and unhealthy fats can keep your body in a chronically inflamed state over time, and when inflammation lingers, it can quietly contribute to long-term health problems. Our diet is vital to our overall health, and healthier food choices might be able to not only prevent but reverse the effects of chronic inflammation.1
I sat down with Registered Dietitian Jeannie Versagli, to discuss how diet relates to inflammation in the body. “Inflammation is one of those silent complications because you don’t notice it ‘til over time,” Jeannie says. That’s why issues like diabetes or heart disease are often called silent — they may develop unnoticed until a major health event brings them to light.
Chronic inflammation can also be a factor in inflammatory bowel disease, Crohn’s disease, ulcerative colitis, cancer, and even Alzheimer’s disease.2
Why Gut Health Matters
Jeannie stresses that a healthy diet and gut microbiome are key to calming chronic inflammation. Your gut microbiome (the trillions of bacteria in your digestive system) plays a huge part in regulating inflammation. A poor diet can damage the gut lining and throw off that balance, leading to inflammation throughout the body.
When the microbiome is diverse and well-fed with fiber-rich foods, it helps keep the gut lining strong. This prevents harmful substances from leaking into the bloodstream and triggering inflammation. But when the microbiome is out of balance – often from too much processed food and not enough fiber – the gut lining weakens, and inflammation can spread throughout the body.
Having a healthy gut provides the following benefits.
- Improves your immune function
- Aids in weight management
- Stabilizes hormone levels
- Improves mood and brain functions
- Improves heart health
- Aids in healthy digestion
- Improves sleep
- Reduces risk of some cancers
- Supports healthy cholesterol and triglyceride levels.
- May help reduce risk of leaky gut syndrome
- Can improve blood sugar control
- Decreases the development of certain diseases
- Reduces bloating, gas, heart burn, and constipation.
It’s important to consume foods that contain probiotics – live bacteria cultures – to improve microbiome health. Examples of probiotic-rich foods include Greek yogurt, kefir, and fermented foods. If you do not consume these foods regularly, a daily probiotic may benefit you. It’s also necessary to consume lots of whole foods as they contain prebiotics, the food source for the microbiome. Some good sources of prebiotics are:
- Fruits: Apples, berries, bananas, and oranges
- Vegetables: Asparagus, beets, broccoli, cabbage, garlic, and sweet potatoes
- Grains: Barley, oats, and wheat bran
- Legumes: Beans, chickpeas, and peas
- Others: Almonds, chicory root, and flaxseed
Foods That Can Make it Worse
When you eat foods that are highly refined, heavily processed, or high in saturated fat, your blood sugar can spike quickly. Our bodies react to these foods almost as if they’re irritants. Refined sugars, additives, and unhealthy fats can damage healthy cells, strain the gut, and cause blood sugar to swing. In response, your immune system releases inflammatory signals – the same way it would if it were fighting off an infection. Over time, this constant “false alarm” keeps the body stuck in an inflamed state.
Jeannie warns about leaky gut syndrome as a result of chronic inflammation. She says, “When the intestinal tract becomes compromised, the muscles become weaker, and you can have an exchange of toxins in the body from the intestinal tract. And once (toxins) get in there, they’re very difficult to
pull out.”
The Following are Foods You Should Avoid:
- Highly processed foods, especially those with long ingredient lists, added sugars, or artificial sweeteners.
- Red meat and processed meat (consume in moderation).
- Commercially-baked goods like packaged cakes, pies, and cookies.
- Fast food and deep-fried items.
- Sweetened beverages like soda and sports drinks
The Anti-Inflammatory Diet
Fortunately, eating the right food can help your body fight back. But, what’s more important: eating fewer pro-inflammatory foods or eating more beneficial ones? Jeannie says BOTH. It’s important to eliminate the foods that trigger inflammatory processes while fueling your body with foods that are going to heal or restore. That is the goal of an anti-inflammatory diet.
An anti-inflammatory diet centers around antioxidant-rich, whole foods that help your body fight off cellular stress. Normally, your body produces unstable molecules called free radicals, which can damage healthy cells if too many build up. Antioxidants — found in foods like berries, leafy greens, and nuts — step in to “neutralize” these free radicals before they cause harm. Think of antioxidants as protective shields, keeping your cells safe and reducing the inflammation that comes from everyday wear and tear.3
This is why antioxidants are so powerful — they step in before free radicals can cause damage. By stabilizing these unstable molecules, antioxidants calm inflammation at the cellular level. A diet rich in colorful fruits, vegetables, and whole foods helps supply your body with a steady stream of these protective compounds.
What to Eat Instead:
- Fruit (especially berries)
- Fatty Fish
- Brussels sprouts and broccoli (can decrease risk of heart disease!)
- Dark Chocolate
- Leafy Greens
- Avocados (high in fiber)
- Peppers
- Tomatoes
- Mushrooms
- Turmeric
- Extra virgin olive oil
- Beans and Legumes
Small Changes, Big Impact
It can be hard to overhaul your diet all at once. The best thing you can do for yourself is start making small lifestyle changes gradually to build a routine. Here are some small actions you can take:
- Reading nutrition labels
- Swapping fried foods with colorful grilled vegetables
- Quenching sweet cravings with dark chocolate or fruit
- Cooking with olive oil instead of butter
- Swapping white bread with whole grains
Over time, these small steps can add up to real change. By choosing foods that support your gut and reduce inflammation, you’re not just eating healthier — you’re giving your body the tools it needs to feel better, move easier, and thrive from the inside out.
This article has been reviewed by Jeannie Versagli, RD, LDN. Jeannie is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware.
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