Inflammation is often linked to everyday discomfort as well as serious long-term health conditions, and diet plays a crucial role in influencing it. According to Dr Karan Rajan, making consistent and mindful dietary choices can significantly help reduce inflammation over time.
In a recent explanation, Dr Karan Rajan highlighted that scientists use a system called the Dietary Inflammatory Index to evaluate how different foods impact inflammation in the body. This index measures around 45 dietary components including fibre omega 3 fatty acids polyphenols processed foods sugar and fats and assigns a score based on their effect on inflammatory markers. Lower or negative scores indicate a more anti-inflammatory diet while higher scores suggest increased inflammation.
He pointed out that plant-based and Mediterranean-style diets are among the most effective approaches for reducing inflammation. These eating patterns are rich in whole foods and have been associated with improved health outcomes including reduced levels of inflammation markers such as CRP. On the other hand, diets high in processed meats refined carbohydrates and low fibre content tend to increase inflammation and are commonly seen in typical Western eating habits.
A key takeaway from Dr Karan Rajan is that long-term dietary habits matter more than occasional indulgences. Anti-inflammatory diets usually emphasize higher intake of fibre omega 3 fatty acids plant-based foods and natural compounds like polyphenols.
Equally important is limiting certain harmful dietary patterns. Foods high in saturated fats excessive salt and low in fibre can contribute to inflammation and negatively impact metabolic health. Research has shown that diets with high inflammatory scores are linked to increased risks of cardiovascular diseases and mental health issues such as depression.
Adopting a balanced and nutrient-rich diet can therefore play a vital role in maintaining overall health and reducing inflammation naturally over time.
