Is the food you are eating making you sick? Food can be detrimental to our health OR the best medicine.

As a clinical pharmacist, I know a thing or two about anti-inflammatory medications. But, is there something more potent and effective without the side effects of medicines? Let’s step away from the medicine cabinet and check out what’s in our refrigerator that can help combat inflammation.

What Causes Inflammation

Inflammation is part of the immune response. The immune system is activated when a foreign particle enters the body (i.e. bacteria, virus, allergen). Our bodies can get “stuck” in this cycle resulting in chronic inflammation.

Diseases Linked to Chronic Inflammation

• Cancer
• Heart disease
• Auto-immune diseases
• Diabetes
• Arthritis
• Depression
• Anxiety
• Alzheimer’s disease
• Pain disorders
• Obesity
• Metabolic syndrome
• Gastrointestinal disorders

Pro-Inflammatory Foods

The following foods cause inflammation likely due to alteration in gut microbiome leading to a modified immune response. Check out my blog on gut health for more info on this https://lrxwellness.com/how-to-support-gut-health/

• Processed foods
• Red meat
• Refined carbohydrates (white flour)
• Deep fried foods
• Sugar
• Artificial sweeteners
• Trans fat

Anti-Inflammatory Foods

Foods rich in omega-3, vitamin C, vitamin E, fiber, antioxidants, and/or polyphenols may help fight inflammation.

• Olive oil
• Whole grains
• Green leafy vegetables
• Tomatoes
• Nuts
• Seeds
• Fatty fish- salmon, mackerel, anchovies
• Fruits- berries, oranges, bananas, apples
• Coffee
• Tea
• Dark chocolate

In Conclusion

The standard American diet is making us sick. I know, it seems like a dramatic statement but it is true. Staples in the American diet include: processed foods, refined carbs, deep fried foods, and sugar; all of which are pro-inflammatory. There are many disease states associated with chronic inflammation. Again, burdening our healthcare system and decreasing overall quality of life. The good news: we can combat chronic inflammation by adopting a healthy lifestyle. Step 1: incorporate more anti-inflammatory and less pro-inflammatory foods.

Please reach out with questions, comments, and/or for further discussion.

Lindsey, PharmD, BCPS

References

Anti inflammatory diet. Johns Hopkins Medicine. (2024, February 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

LeWine, H. E. (Ed.). (2024, March 26). Foods that fight inflammation. Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

McDonald, E. (2020, September 4). Foods that cause inflammation & how to reduce inflammation – uchicago medicine. Foods that Cause Inflammation & How to Reduce Inflammation. https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/2020/september/what-foods-cause-or-reduce-inflammation