Research Blog
Chronic inflammation and altered immune cell behavior are central to many long-term diseases like heart disease, diabetes, and cancer, significantly increasing disease severity and fatality.
Unlike acute inflammation, which resolves over time, chronic inflammation persists by continuously producing harmful proinflammatory molecules. This contributes to aging, immune decline, obesity, autoimmune reactions, and infections such as COVID-19. This ongoing inflammatory state disrupts immune balance and leads to more severe health outcomes across various conditions.
Many dietary factors, including omega-3 fatty acids, polyphenols, whole grains, fruits, and vegetables, have been studied for their anti-inflammatory benefits.
A recent systematic review and meta-analysis of 22 randomized controlled trials found that a Mediterranean-style diet was most effective at reducing inflammation and associated with pronounced reductions in major inflammatory markers, including IL-6, IL-1β, CRP, IL-8, and TNF-α. The DASH, vegetarian, and vegan diets studied did not have such profound effects on inflammation.
The Mediterranean diet emphasizes high consumption of plant-based foods and olive oil, moderate intake of seafood and dairy, and minimal red and processed meats. It effectively manages inflammation and oxidative stress through multiple mechanisms.
The Mediterranean diet’s strong anti-inflammatory effects are primarily due to its high intake of monounsaturated fats, which reduce pro-inflammatory cytokines and inhibit inflammatory pathways. It also contains a rich variety of phytochemicals such as carotenoids, flavonoids, and polyphenols. Additionally, compared to the DASH and vegetarian/vegan diets, the Mediterranean diet includes more fruits and fish while limiting dairy and animal-based foods, further enhancing its ability to combat inflammation.
On the contrary, Western dietary patterns high in refined starches, sugars, processed meats, alcohol, salt, and unhealthy fats, while low in fruits, vegetables, and whole grains, can activate the innate immune system and increase pro-inflammatory cytokines. This leads to metaflammation, disrupting immune-metabolic balance and promoting the development and progression of chronic diseases. Additionally, diets rich in processed and ultra-processed foods negatively alter the gut microbiota, resulting in low-grade systemic inflammation.
New Pyramid for a Sustainable
Mediterranean Diet
Source: Serra-Majem, Lluís et al. “Updating the Mediterranean Diet Pyramid towards Sustainability: Focus on Environmental Concerns.” International journal of environmental research and public health vol. 17,23 8758. 25 Nov. 2020, doi:10.3390/ijerph17238758 This article is an open-access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license
Optimal Takeaways
- Chronic Inflammation and Health:
Chronic inflammation plays a central role in numerous long-term diseases, such as heart disease, diabetes, and cancer, significantly increasing their severity and fatality. Unlike acute inflammation, which resolves over time, chronic inflammation persists by continuously producing harmful proinflammatory molecules. It contributes to aging, immune decline, obesity, autoimmune reactions, and infections like COVID-19. - Anti-Inflammatory Diets:
Diets rich in omega-3 fatty acids, polyphenols, whole grains, fruits, and vegetables help reduce inflammation. The Mediterranean diet is particularly effective, significantly lowering inflammatory markers like IL-6, CRP, and TNF-α by emphasizing plant-based foods, olive oil, moderate seafood and dairy intake, and minimal red and processed meats. Its high monounsaturated fat content and diverse phytochemicals further enhance its anti-inflammatory benefits. - Western Diet and Inflammation:
In contrast, Western diets high in refined starches, sugars, processed meats, alcohol, salt, and unhealthy fats and low in fruits, vegetables, and whole grains promote chronic inflammation. This dietary pattern disrupts immune-metabolic balance, fosters metaflammation, and increases the risk of chronic diseases by altering gut microbiota and continuously activating proinflammatory pathways.
- Dietary Impact on Inflammation:
Adopting an anti-inflammatory diet, particularly the Mediterranean diet, can effectively manage and reduce chronic inflammation, supporting better health and preventing the progression of various chronic conditions.
Reference
Koelman, Liselot et al. “Effects of Dietary Patterns on Biomarkers of Inflammation and Immune Responses: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Advances in nutrition (Bethesda, Md.) vol. 13,1 (2022): 101-115. doi:10.1093/advances/nmab086
