Inflammation is the body’s complex natural mechanism in response to injury, infection, damaged cell or harmful stimuli. It’s part of the immune system’s defence mechanism designed to protect and heal the body which involve activation of the immune system. When inflammation occurs, the immune system sends white blood cells and other biological substances to the affected area or secretes some substances, leading to signs such as redness, warmth, swelling, pain, and sometimes loss of function. While inflammation is necessary for healing, it can also become problematic when it’s too intense or chronic.

The Phases of Inflammation

Inflammation occurs in several stages, each of which plays a role in both protecting and healing the body. Here’s a detailed look at what happens during inflammation,

1. Stimuli Recognition

In first step body recognize an injury, infection, or pathogen and a special type of cells like macrophages and dendritic cells help in identification of harmful invaders. They detect certain molecules associated with injury (such as damaged cells or bacterial components) called pathogen-associated molecular patterns (PAMPs) or damage-associated molecular patterns (DAMPs).

2. Mediators

In the second step  they release various chemical signals, such as cytokines and chemokines. These mediators help regulate the immune response. Some of the key molecules include,

• Cytokines: A special type of proteins like interleukins and tumor necrosis factor (TNF) are released that regulate immune cell activity, promote inflammation, and activate other immune responses.
• Prostaglandins: these are special lipid compounds that help in vasodilation (widening of blood vessels) thus increasing blood flow to the injured area, and cause pain.
• Histamine: They are released from mast cells, which help in increasing the permeability of blood vessels, allowing immune cells and proteins to reach the site of injury or infection and help in quick action.

These signals prompt the next phase of inflammation, which is the recruitment of immune cells to the site of injury.

3. Vascular Changes (Blood Vessel Response)

The first visible signs of inflammation are vasodilation (widening of blood vessels around the affected area) which will increase blood flow and results in redness (caused by the increased blood flow) and heat (the area becomes warmer due to the influx of blood) in the affected area. This increased blood flow will bring immune cells, nutrients, and proteins like white blood cells (leukocytes), platelets, and antibodies to the affected area. Moreover the  vascular permeability increases which means that blood vessel walls become more “leaky,” allowing immune cells and plasma proteins, like fibrinogen, to pass through and reach the damaged tissue. These proteins help in blood clotting and tissue repair.

4. Recruitment of White Blood Cells (Leukocytes)

White blood cells, particularly neutrophils (early responders) and macrophages (later responders), are recruited to the site of injury or infection. This process is called chemotaxis. The released cytokines and chemokines act like signals, guiding these cells to the site of damage and start engulfing and destroying bacteria and dead tissue through the process of phagocytosis and later all the debris will be removed.

5. Resolution and Repair

Once the harmful stimuli (e.g., bacteria or damaged tissue) are eliminated, the body begins the healing process. The immune response starts to “wind down,” and anti-inflammatory signals, like resolvin and protectin, are produced to stop the inflammatory process and promote tissue repair. The blood vessels return to their normal state, and the excess immune cells are cleared from the site.

Types of Inflammation

Acute Inflammation – It is a short term response which can occur after an injury or infection. The signs could be pain, redness, heat  and swelling which might affect the mobility of an body part. The purpose is to eliminate the foreign agent or cell which might be harming the body.

Chronic Inflammation – This is a prolonged, persistent (week, months or years) inflammatory response. It occurs when the body continues to send inflammatory cells even when there’s no longer an immediate threat. The causes can be persistent infection, long term exposure to pollutants, obesity and autoimmune conditions. It can even lead to many metabolic disorders like diabetes, CVD, gout and even degenerative diseases

Anti-inflammatory diet

The focus of this diet is to  help reduce inflammation in the body while avoiding foods that can trigger or worsen it. Chronic inflammation has been often linked to a range of health issues so managing it through diet can play an important role in long-term health. The basic principle is to include whole and unprocessed food and avoid processed foods with high additives, sugars and processed oils. Along with this some anti-inflammatory food should be added in to the diet as they are packed with antioxidants and help in reducing oxidative stress and inflammatory markers.

Foods to Include

1 . Whole Grains and Pulses

•    Oats are high in fiber and can help lower inflammation by reducing levels of C-reactive protein (CRP), a marker of inflammation. 
•   Brown rice, quinoa, and barley are also high in fiber and nutrients, helping to regulate blood sugar levels and reduce inflammation. 
•  Pulses and legumes ** are rich in fiber, protein, and antioxidants, supporting gut health and reducing inflammation. Varieties like black beans and kidney beans are particularly noted for their fiber, antioxidants, and phytochemicals that contribute to anti-inflammatory effects.

2. Healthy Fats

• Healthy fats, particularly omega-3 fatty acids, are considered anti-inflammatory. 
• Extra virgin olive oil is high in oleocanthal, a compound with properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). 
•  Avocados are packed with heart-healthy monounsaturated fats and antioxidants like vitamin E. 
•  Other sources of healthy fats include fatty fish such as salmon, mackerel, sardines, and anchovies, as well as nuts and seeds.

3. Fruits

• Fruits are beneficial for reducing inflammation as they are rich in antioxidants, including vitamin C and polyphenols. Notable examples include berries, cherries, oranges, apples**, and grapes. 
• Pineapple contains bromelain, an enzyme that may help reduce inflammation.

4. Vegetables

•  Cruciferous vegetables (like broccoli, Brussels sprouts, and cauliflower) contain compounds such as sulforaphane that help reduce inflammation. 
•  Green leafy vegetables provide high levels of vitamins A, C, and K, while sweet potatoes and beets are rich in fiber and carotenoids.

5. Fermented Foods

• Fermented foods like yogurt (particularly unsweetened, probiotic-rich varieties) support gut health, which plays a role in regulating inflammation. 
•  Foods like kimchi, sauerkraut, and kefir are also rich in beneficial bacteria that can help balance the gut microbiome and reduce inflammation.

6. Herbs and Spices

•  Turmeric: Contains curcumin, a powerful anti-inflammatory compound, best absorbed when paired with black pepper.
• Ginger: Known for its anti-inflammatory effects, helping to reduce pain and inflammation.
• Garlic: Contains sulfur compounds like allicin, shown to reduce inflammation.
• Cinnamon: Rich in polyphenols, which have antioxidant and anti-inflammatory effects.
• Green tea: Packed with polyphenols, especially epigallocatechin gallate (EGCG), which helps combat inflammation.

Foods to Avoid or Limit

While incorporating anti-inflammatory foods is essential, certain foods can increase inflammation in the body and should be limited or avoided:

1. Refined Carbohydrates – Foods like white bread, pastries, cakes and cookies are low in nutrients and high in sugar, which can spike blood sugar levels and promote inflammation.

2. Sugary Beverages and Snacks – Sodas, sweetened beverages, candy, and other sugar-laden snacks can trigger the release of pro-inflammatory molecules, increasing the risk of chronic diseases.

3. Fried Fast Food and Processed Snacks – These items are high in unhealthy fats (like trans fats) and other compounds that promote inflammation.

4. Red and Processed Meat – Meats such as beef, pork, bacon, and sausage (especially processed varieties) contain high levels of saturated fat and other compounds that can increase inflammation. Processed meats often contain preservatives and nitrates linked to inflammation and disease.

5. Artificial Additives and Preservatives – Foods with added compounds like MSG (monosodium glutamate) and artificial sweeteners can trigger inflammation and allergic reactions in sensitive individuals.

6. Refined Oils   – Vegetable oils (like soybean oil, sunflower oil, and corn oil) are high in omega-6 fatty acids, which can promote inflammation when consumed in excess, especially if they contain trans fats.

In addition to adding anti-inflammatory foods, consider the following:

•  Hydration: Drinking plenty of water helps increase cellular function and reduces toxins and inflammation in the body. 
• Rainbow Diet: A diverse diet rich in colorful fruits and vegetables can reduce toxins.
• Avoid Alcohol and Smoking: These habits lead to a buildup of toxins and increase oxidative stress.

Conclusion

Inflammation is a part of the body’s defense mechanism and can have both positive and negative effects on health. While it aids in healing, defense, and tissue repair, chronic inflammation can lead to tissue damage and long-term autoimmune diseases. By making these dietary choices, you can help manage inflammation and improve overall health.

Author – Dr. Purvika Sood