A new study found that 57% of Americans eat diets that are considered pro-inflammatory

Your Diet Might Be Causing More Inflammation Than You Think—Here's What to Know Experts recommend focusing on fruits, vegetables, whole grains, and healthy fats to reduce inflammation

A new study found that 57% of Americans eat diets that are considered pro-inflammatory

• A new study found that nearly 6 in 10 Americans eat diets that are considered pro-inflammatory.
• Young adults, non-Hispanic Black Americans, men, and people with lower education or income were especially likely to have pro-inflammatory diets.
• Experts recommend focusing on fruits, vegetables, whole grains, and healthy fats to reduce inflammation.

It’s well-established that dietary choices can drive inflammation, but how inflammatory is the average American diet, really? 

According to a new study, 57% of adults in the U.S. eat a pro-inflammatory diet. That means about 6 in 10 adults routinely eat foods that elevate the risk of chronic conditions like heart disease and cancer. 

In certain groups, such as Black Americans and men, the rates of inflammatory diets are even higher.

The study's findings, published September 27 in the journal Public Health Nutrition, reveal just how often pro-inflammatory foods, such as processed meats and refined grains like white bread, make their way into the American diet. They also highlight barriers to eating an anti-inflammatory diet that certain groups appear to face, study author Rachel Meadows, PhD, an assistant professor at the Center for Epidemiology and Healthcare Delivery Research, told Health in an email. 

“Our study focused on looking at the inflammatory diet scores of U.S. adults from 2005–2018 and reporting differences by sex, age, race/ethnicity, education, and income,” she said. “We see a lot of differences in health conditions by those groups, too.”

What Is Inflammation—and What Foods Can Cause It?

In the short term, inflammation is a good thing. “Inflammation is a normal part of the body’s healing response to injury. It’s considered protective and part of the recovery process,” Vanessa King, MS, RDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Health.

“But long-term," she said, "persistent inflammation can damage our bodies on a cellular level and lead to DNA damage.”

Chronic inflammation is associated with a host of diseases, such as cancer, heart disease, diabetes, kidney disease, and autoimmune and neurodegenerative disorders.

When it comes to inflammation, experts say certain foods are definite offenders. Pro-inflammatory foods are high in unhealthy fats like red meat or hot dogs, refined (or white) flour, added sugar, artificial ingredients, preservatives, and excess sodium, Anne Danahy, RDN, a registered dietitian and author of Craving Something Healthy, told Health. “They are typically packaged or mass-produced,” she said.

However, not all packaged foods are pro-inflammatory. “For a clue,” Danahy said, “check the ingredients label. If the product has a long list of unrecognizable ingredients, it likely falls into the pro-inflammatory category.”

Examining Inflammatory Foods in the American Diet

The link between diet and inflammation is clear, but the researchers wanted to investigate exactly how many Americans routinely eat foods considered pro-inflammatory and which groups are worse off in this regard. 

To do so, the team looked at the self-reported diets of about 60,000 white, Black, and Hispanic adults included in the 2005–2018 National Health and Nutrition Examination Survey, a program designed to assess the health and nutritional status of people in the U.S. They scored diets using a metric called the energy-adjusted dietary inflammatory index, which measures the inflammatory potential of a person’s diet.

“This measurement of dietary inflammation uses 45 food components that include nutrients (such as vitamins), foods (such as garlic and onion), compounds (such as flavonoids), and drinks (such as green/black tea and alcohol),” Meadows explained. “Each of these food items has a score on its pro-inflammatory or anti-inflammatory level. Then an overall inflammatory diet score is created for each person based on a person's entire diet.”

The scientists found that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower education or income were all more likely to consume more inflammatory foods. 

According to Meadows, this study shows that certain groups appear to have more difficulty consuming an anti-inflammatory diet. The explanation for this is likely twofold. “Number one, people’s ability to access and eat healthy foods, and number two, education about diet and its health effects and how to prepare healthier foods.” 

Danahy agrees. “People in certain demographics, especially younger adults and those in lower income brackets, may be more likely to eat more pro-inflammatory foods because the ultra-processed foods and ready-to-eat meals that promote inflammation are more widely available in urban or rural areas where large grocery stores are scarce,” she said. In some locations around the country—known as food deserts—fast-food restaurants and convenience stores are the primary food sources

Cost is another likely barrier to anti-inflammatory eating. “Fresh or frozen fruits and vegetables are notable for their anti-inflammatory benefits, for example,” Danahy said. “But they are often more expensive than fast foods and have a much shorter shelf life than packaged foods.”

It’s worth noting that this study had some limitations. Rather than assessing dietary patterns over time, researchers only had information about what people had eaten in the past 24 hours. The study’s authors also acknowledged that dividing participants into categories of race, sex, and socioeconomic status doesn’t always reflect the complexity of these factors.

How to Make Your Diet More Anti-Inflammatory

To make your diet more anti-inflammatory, focus on foods rich in omega-3s, such as salmon, chia seeds, flax seed meal, and nuts. High-fiber foods, like beans, legumes, and whole grains, are also good choices. 

King emphasizes the importance of adding many hues to your plate. “Eat your fruits and vegetables and make it colorful, as different pigments and colors provide different phytochemicals,” she said. Those compounds, also called phytonutrients, are part of a plant’s immune system and are known for their anti-inflammatory effects, among other benefits. 

If budget or access doesn’t always allow for fresh fruits and veggies, try canned varieties. You can also bring healthy, whole foods into your home by signing up for a community-supported agriculture (CSA) program. “This is an excellent way to share boxes of fresh, seasonal produce with friends or neighbors,” Danahy said. “They are available in most communities, including urban areas.”

While you’re at it, try to limit pro-inflammatory foods like processed meats, refined grains, artificially colored packaged snacks, sugary sodas, and alcohol.

Remember, too, that some dietary change is better than none. “It’s so important to make an effort to eat as well as you can most of the time,” Danahy said. “If not, you’ll pay for it with your health down the road.”

This story originally appeared on: Health News - Author:Sarah Garone, NDTR