Chronic Inflammation

Added sugars—especially fructose—drive hepatic fat production and oxidative stress, increasing inflammatory cytokines in a dose-dependent manner.

Artificial sweeteners in ultra-processed foods may disrupt microbiome and glucose response.

Avocado provides MUFAs and antioxidants that may blunt meal-related inflammation.

Berries are rich in anthocyanins and polyphenols that support antioxidant defenses and help down-regulate inflammatory pathways. Human trials associate regular berry intake with lower CRP levels and improvements in pain and inflammatory markers.

Cinnamon polyphenols support metabolic and inflammatory balance.

Cruciferous vegetables provide sulforaphane and glucosinolates that support anti-inflammatory pathways. Human trials show reductions in CRP and inflammatory cytokines such as IL-6.

Cocoa flavanols support vascular health and reduce inflammation markers.

Dark leafy greens provide carotenoids, vitamin K, and polyphenols that support antioxidant defenses. Higher intake is consistently associated with lower systemic inflammation and reduced CRP.

Excess alcohol disrupts gut barrier integrity and increases inflammatory cytokines.

Extra virgin olive oil provides oleic acid and polyphenols that support inflammation balance. Clinical studies link olive oil–rich diets to lower CRP and inflammatory biomarkers, with oleocanthal showing NSAID-like activity.

Omega-3–rich fatty fish like salmon and sardines can help reduce systemic inflammation. Human trials link EPA/DHA intake to lower CRP and pro-inflammatory cytokines, and studies in rheumatoid arthritis show modest improvements in pain and stiffness.

Fermented foods provide probiotics that support gut-mediated inflammation balance.

Garlic provides organosulfur compounds that support healthier inflammatory balance. Meta-analyses link intake to lower CRP and cytokines.

Ginger contains gingerols and shogaols that reduce inflammatory signaling. Trials associate intake with lower CRP and improvements in pain and swelling.

Green tea catechins such as EGCG support antioxidant defenses and reduce inflammatory signaling.

Fried foods combine refined carbs, oxidized oils, and AGEs, strongly increasing inflammation.

Overheated industrial seed oils form oxidized lipids that promote inflammation.

Shiitake mushrooms provide beta-glucans and antioxidants supporting immune balance.

Nuts such as walnuts and almonds provide unsaturated fats, vitamin E, magnesium, and polyphenols that support anti-inflammatory and cardiometabolic health. Large cohort studies associate regular nut intake with lower CRP and IL-6 levels.

Pomegranate polyphenols support antioxidant and inflammatory balance.