7 Powerful Ways the Role of Diet Reduce Chronic Inflammation

Whenever there’s an alien toxin in your body—be it through injury or infection—your body’s natural immune response is inflammation. Inflammation can mean redness, swelling, pain, fever, discomfort, or the affected part of your body becoming hot — all of which can help you identify that there’s a toxin present in your body, and then take measures to treat it.

But did you know that inflammation could also be a sign of something far more serious?

According to Dr Pawan Kumar Goyal, senior director of internal medicine at Fortis Hospital in Shalimar Bagh, inflammation is of two types — acute and chronic. He says, “While acute inflammation is easier to treat since its stimuli is immediate, chronic inflammation can remain persistent for a long time, damage healthy tissues, and contribute to the development of diseases like arthritis, cardiovascular diseases, and some cancers and nervous system disorders. Even diabetes can have an inflammatory origin.”

The Fundamentals of a Balanced Diet

A balanced role of diet includes the right proportions of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). It also emphasizes whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing processed foods, sugar, and excessive salt.

The good news though is that a healthy lifestyle, exercising, and practicing yoga can help you fight inflammation to a great extent. “Diet plays a major role of diet in fighting chronic inflammation, especially consuming foods that have antioxidants in them,” Dr Goyal says.FE spoke with nutritionists to understand what kind of foods can help you reduce inflammation in your body.

Plant-based diets

Plant-based role of diet are your best bet to fight any kind of inflammation, says Dr Kiran Soni, head of the nutrition and health department at Greater Noida’s Yatharth Hospital.

She says, “If you have inflammation anywhere on your body, switching to a plant-based diet helps reduce it significantly since they have soluble fibres and minerals. For a healthy role of diet, you should have 4-5 servings of fruits and vegetables each day — ideally 300 grams of vegetables and 200 grams of fruits.”

District institute of education and training diet, Dr Deepti Khatuja, chief clinical nutritionist at Gurgaon’s Fortis Memorial Research Institute, agrees with Dr Soni. She adds that having a rainbow plate of multi-coloured seasonal and locally produced fruits adds a lot of rich diversity to our diet.

The Impact of Diet on Physical Health

Diet and Weight Management

Weight management largely depends on calorie balance. Consuming more calories than the body needs leads to weight gain, while a calorie deficit results in weight loss. Incorporating fiber-rich foods and lean proteins helps maintain a healthy weight by promoting satiety.

Diet and Heart Health

A heart-healthy role of diet is low in saturated fats, trans fats, and sodium. Foods like fatty fish, nuts, seeds, and leafy greens support cardiovascular health by reducing bad cholesterol and lowering blood pressure.

Diet and Digestive Health

Fiber-rich foods like whole grains, legumes, and fruits aid digestion by promoting regular bowel movements and nourishing gut bacteria. Probiotics found in yogurt and fermented foods also support gut health.

Diet and Bone Health

Strong bones require adequate calcium and vitamin D. Dairy products, leafy greens, and fortified foods provide these essential nutrients, reducing the risk of osteoporosis.

“Fruits like papaya, guava, apple, mango, and grapes are good sources of beta keratin which is a precursor nutrient of vitamin A. They are also good sources of vitamin C, B complex, and potassium which help boost our immunity,” says Dr Khatuja.

Citrus fruits like lemon, limes, gooseberry, oranges, and bell peppers also help reduce inflammation due to their antioxidant properties.

So, how exactly do antioxidants help? The doctors tell FE that our body has some molecules of free oxygen (or free radicals), which cause oxidative stress damage. When we eat foods that have antioxidant properties, they neutralise the free radical and contribute to the growth of the immune system, thus fighting inflammation.

Flesh foods

But, says Dr Khatuja, relying on only a plant-based diet could actually mean that your body is not getting enough of vitamin D, and might lead to a deficiency which would then have to be supplemented from outside.
So, to get an adequate amount of vitamin D, both Dr Soni and Dr Khatuja suggest adding flesh foods to your diet. Fish and eggs are both good sources for this.

Prebiotics & probiotics

The other foods then that help in reducing inflammation are those rich in omega 3 like mustard oil, seed oil, soybean oil, and nutmeg, and foods rich in vitamin A like olive oil. High fibre foods like legumes and green leafy vegetables also activate the gut flora which gives a boost to our body’s immunity.

Interestingly, even fermented foods like curd, idli, kimchi salads, and non-oily freshly prepared pickles help release healthy microorganisms that maintain the normal physiology of our body.

Certain herbs and spices are also good for an anti-inflammatory diet because they are rich in antioxidants — like turmeric. Role of diet and nutrition, Additionally, whole grains, pulses, lentils, nuts, seeds, and legumes (like chickpeas, gram, and beans) contain nutrients that generally improve your immunity.

In essence, experts emphasise that no one superfood is the key to reducing inflammation. The idea is to ensure that your body gets the right amount of vitamins A, C, E, D, minerals like zinc, magnesium, and selenium, proteins, fats, and carbohydrates to stay healthy!

The Role of Diet in Mental Well-Being

Crucial role and Brain Function

Nutrients like omega-3 fatty acids, B vitamins, and antioxidants enhance brain function. Fish, nuts, berries, and dark leafy greens are known for their cognitive benefits.

role of diet and Mood Regulation

A healthy diet can influence mood by supporting neurotransmitter production. Complex carbohydrates, lean proteins, and foods rich in tryptophan (such as turkey and bananas) help regulate serotonin and dopamine levels.

Diet and Disease Prevention

How Diet Helps Prevent Chronic Diseases

A nutritious diet reduces the risk of diabetes, hypertension, and other chronic conditions. Whole foods rich in fiber, antioxidants, and healthy fats contribute to disease prevention.

The Link Between Diet and Cancer

Certain foods, like cruciferous vegetables, berries, and green tea, contain cancer-fighting compounds. Avoiding processed meats and excessive sugar intake can also lower cancer risks.

Special Diets and Their Impact

role of dietitians Vegetarian and Vegan Diets

These diets offer health benefits such as reduced heart disease risk and better weight management. However, individuals must ensure they get enough protein, iron, and vitamin B12.

Keto and Low-Carb Diets

While effective for weight loss and blood sugar control, these diets may not be suitable for everyone. Proper nutrient intake is essential to avoid deficiencies.

Mediterranean Diet

This diet, rich in olive oil, fish, whole grains, and fresh produce, is known for its heart-protective benefits and anti-inflammatory properties.

Practical Tips for a Healthy Diet

• Plan meals with a variety of food groups.
• Shop for whole, unprocessed foods.
• Watch portion sizes to prevent overeating.

Conclusion

The role of diet in health cannot be overstated. Making conscious food choices can lead to a longer, healthier life. By incorporating nutrient-dense foods and avoiding unhealthy dietary habits, anyone can improve their overall well-being.