Inflammation and Nutrition | NutritionFacts.org

313 videos

Inflammation may play a role in premature aging, periodontal disease, obesity, skin aging, diabetes, multiple sclerosis, cancer, irritable bowel syndrome, and inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, among many other chronic health concerns.

Antioxidant-rich diets appear to protect against stroke by preventing the circulation of oxidized fats in the bloodstream that may damage the sensitive walls of small blood vessels in the brain. They can also help decrease artery stiffness, prevent blood clots from forming, and lower blood pressure and inflammation. Whereas all whole plant foods may have anti-inflammatory effects, some plants are better than others. High-antioxidant fruits and vegetables, such as berries and greens, have been found to douse systemic inflammation significantly better than the same number of servings of more common low-antioxidant fruits and veggies, such as bananas and lettuce.

Research dating back half a century suggests tart cherries are so anti-inflammatory that they can be used to successfully treat a painful type of arthritis called gout. Cherries can reduce the level of inflammation among healthy people too (as measured by a drop in C-reactive protein levels). A note of caution: For the same reason that high doses of anti-inflammatory drugs such as aspirin should be avoided during the third trimester of pregnancy, cocoa, berries, and other foods high in anti-inflammatory polyphenols should only be eaten in moderation in late pregnancy.

Studies have shown that consuming more fruits and vegetables may not only halt progression of chronic obstructive pulmonary disease (COPD), such as emphysema and chronic bronchitis, but appears to improve lung function, and risks of suffering from allergic asthma may be halved by eating two or more servings of vegetables a day.

What about our mental health? Components in certain foods may increase the risk of depression, such as arachidonic acid, that is blamed for potentially impairing mood by inflaming the brain. The top-five sources of this inflammation-promoting compound in the American diet are chicken, eggs, beef, pork, and fish, although chicken and eggs alone contribute more than the other top sources combined. There are data suggesting that people with higher levels of arachidonic acid in their blood may end up at significantly higher risk of suicide and episodes of major depression. Overall, those eating the Standard American Diet may consume about nine times more arachidonic acid than those eating plant-based diets.

The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab. References may also be found at the back of his books.

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Close up of person’s hands preparing meal with fresh veggies

The Best Diet for COVID and Long-COVID

Healthy plant-based diets appear to help reduce the risk of severe COVID-19 and getting infected in the first place, even independent of comorbidities.

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Yoga Put to the Test for MS, Back Pain, Neck Pain, Insomnia, and Breast Cancer

Is yoga better than other types of exercise, better than nothing but similar to other physical activity, or not beneficial even when it’s compared to doing nothing at all?

Greens, Green Tea, and Nuts Put to the Test for Telomeres

Not all plant foods are linked to less cellular aging based on telomere attrition, and not all animal foods are linked to more.

Plant-Based Diet for Minimal Change Disease of the Kidney

What are the three reasons plant protein is preferable to animal protein for kidney protection?

Dietary Cholesterol and Inflammation from Abdominal Obesity

The optimal intake of dietary cholesterol may be zero.

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How to Treat Body Odor with Diet

Deodorize from the inside out with food.

Digital illustration of inner workings of abdomen

Fecal Transplants for Ulcerative Colitis, MS, Depression, Bipolar, and Alcoholism

I go over randomized, controlled trials and case reports of stool transplants for various clinical conditions.

Plant-Based Diet for Treating and Reversing Stage 3 Kidney Disease

I share a touching story of the power of plant-based eating for chronic kidney failure.

A Case of Stage 3 Cancer Reversal with Fasting

I go over a case report of water-only fasting, followed by a whole food, plant-based diet for follicular lymphoma.

The Role of Endotoxins in Alzheimer’s and Dementia

Why can a single meal high in saturated fat impair cognition?

Woman holding upper shoulder as if in pain

The Best Diet for Fibromyalgia and Other Chronic Pain Relief

Anti-inflammatory diets can be effective in alleviating chronic pain syndromes.

Gloved hand holding dental mirror to inspect teeth

Effects of Tongue Scraping on Plaque, Gingivitis, and Cavities

Tongue scraping and tongue brushing have been practiced for centuries in many continents around the world, but do they do anything?

The Purported Benefits of Vitamin K2: Should You Take Supplements?

Our body can make vitamin K2 from the K1 in green leafy vegetables.

Digital drawing of neurological functions

Advanced Glycation End Products (AGEs) and Cognitive Decline

AGEs may be one explanation for why those who consume meat may have up to three times the risk of developing dementia compared with vegetarians.

Why All Athletes Should Eat Plant-Based Diets

Enhance athletic performance with diet.

Assorted fruits and vegetables on counter

How to Naturally Reduce Wrinkles with Food

Almonds are put to the test in a randomized controlled trial for facial wrinkles.

The Potential Harm in Unnecessary Gluten-Free Diets

How might we prevent the inflammation from gluten-free diets?

Selection of fruits, vegetables, and nuts

Dietary Approach to Naturally Treating Menopause Symptoms

Specific foods have been shown in randomized controlled trials to improve symptoms like hot flashes.

The Best Diet for Treating Atrial Fibrillation

What foods should we eat and avoid to reduce our risk of Afib?

homemade kimchi in jars in a bright white kitchen

The Role of Kimchi and H. Pylori in Stomach Cancer

What explains the Achilles’ heel in certain Asian diets?

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Coffee Put to the Test for Treating Parkinson’s Disease

Coffee can improve Parkinson’s symptoms within three weeks compared to placebo, but do the benefits last?

How to Cultivate a Healthy Gut Microbiome with Food

Our gut flora is determined by what we eat, for good or for ill.

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The Impacts of Weight Bias in Health Care

How might weight stigma be a vicious cycle?

Fewer Than 1 in 5,000 Meet Sodium and Potassium Recommended Intakes

A staggering 99.99 percent of Americans fail to get the minimum recommended potassium intake (despite it being perhaps only half of our natural intake) and stay below the recommended sodium intake (even though it may be twice our natural intake).

Exercising to Protect Your Arteries from Fast Food

There is a window of time in which sufficient physical activity can help mediate some of the damage caused by eating an unhealthy meal.

Saturated Fat Causes Artery and Lung Inflammation

What happens within hours of eating a high-fat meal?

Ultra-Processed Junk Food Put to the Test

What happened when ultra-processed foods were matched for calories, sugar, fat, and ﬁber content in the first randomized controlled trial?

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Do the Health Benefits of Peanut Butter Include Longevity?

Why are nuts associated with decreased mortality, but not peanut butter?

How to Keep Your Microbiome Healthy with Prebiotic Foods

We co-evolved a symbiosis with our good gut bacteria, but we are not holding up our end of the bargain.

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The Healthiest Type of Potato

Are yellow-fleshed potatoes healthier than white? And, what about the glycoalkaloid toxins?

spice and herb collection in bowls and spoons on a black wooden background

Which Foods Are Anti-Inflammatory?

Foods that reduce inflammation. What does an anti-inflammatory diet look like?

Milk, cottage cheese, sour cream and wheat on rustic wooden background

Foods That Cause Inflammation

Inflammatory markers can double within six hours of eating a pro-inflammatory meal. Which foods are the worst?

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Pomegranate: A Natural Treatment for Rheumatoid Arthritis

Pomegranates are put to the test for weight loss, diabetes, COPD, prostate cancer, osteoarthritis, and rheumatoid arthritis.

Plant foods high in fiber with whole wheat pasta, nuts, fruit and vegetables on a rustic background

Fighting the Ten Hallmarks of Cancer with Food

The foundation of cancer prevention is plants, not pills.

Onions Put to the Test for Weight Loss, Cholesterol, and PCOS Treatment

Weight loss, cholesterol, and PCOS treatment with diet. What can an eighth of a teaspoon a day of onion powder do for body fat, and what can raw red onion do for cholesterol?

High fiber super foods with whole grain crackers, fruit, vegetables, whole wheat pasta, grains, and nuts

How to Heal a Leaky Gut with Diet

The recommended diet for leaky gut treatment. Which foods and food components can boost the integrity of our intestinal barrier?

Assortment of dairy and meat products on dark countertop

Avoid These Foods to Prevent a Leaky Gut

Avoid these foods for leaky gut prevention: common drugs, foods, and beverages can disrupt the integrity of our intestinal barrier.

Olives and olive oil on white background

Extra Virgin Olive Oil for Arthritis

What happened when topical olive oil was pitted against an ibuprofen-type drug for osteoarthritis and rheumatoid arthritis?

Are Baruka Nuts the Healthiest Nut?

How do barukas, also known as baru almonds, compare with other nuts?

Wooden bowl with raw mushrooms on a dark background

Medicinal Mushrooms for Cancer Survival

Did the five randomized controlled trials of reishi mushrooms in cancer patients show benefits in terms of tumor response rate, survival time, or quality of life?

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