A new study on inflammation in American diets reveals concerning trends about the pervasiveness of pro-inflammatory diets in the U.S. population, with nearly 60% of adults consuming diets that could increase the risk of serious health problems, such as heart disease, diabetes and cancer. The study sheds light on how specific demographic groups—such as Black Americans, men, younger adults, and individuals with lower education and income levels—are more prone to following pro-inflammatory diets, exacerbating existing health disparities.

Understanding the Dietary Inflammatory Index

The Dietary Inflammatory Index (DII) is a tool designed to measure the inflammatory potential of diets by assessing the intake of 45 dietary components. These components range from anti-inflammatory foods, like whole grains and leafy greens, to pro-inflammatory foods, such as red meat and processed sugars. The study used DII data collected from over 34,000 adults between 2005 and 2018 as part of the National Health and Nutrition Examination Survey (NHANES), examining dietary patterns across socio-demographic groups.

The DII assigns scores on a scale from -9 to 8, where 0 represents a neutral diet, negative values indicate anti-inflammatory diets, and positive values reflect pro-inflammatory diets. Surprisingly, only 34% of Americans consumed anti-inflammatory diets, while 57% had pro-inflammatory diets and 9% of participants fell into the neutral category. This suggests that the majority of U.S. adults are at higher risk of inflammation-related chronic conditions, despite the widespread promotion of healthy eating.

Socio-demographic Disparities

The study uncovered substantial disparities in dietary patterns linked to inflammation. Black Americans, men, and those with lower income and educational attainment were significantly more likely to consume pro-inflammatory diets. For example, Black Americans had consistently higher pro-inflammatory DII scores, which could partly explain the greater prevalence of chronic inflammatory diseases, such as diabetes and cardiovascular disease, in this population.

Younger adults were also more likely to have pro-inflammatory diets, indicating potential long-term health implications as these individuals age. This trend is especially concerning given that chronic inflammation is a key contributor to the onset of various conditions, including depression and arthritis.

Causes of Chronic Inflammation

“There are a lot of factors that contribute to chronic inflammation, and they all interact,” explains lead author Rachel Meadows, PhD, MPH. Stress, poor sleep and adverse childhood experiences, for example, have been shown to exacerbate inflammation, creating a complex interaction between these factors and dietary choices. The study emphasizes that while diet is a modifiable factor, addressing systemic issues such as food accessibility and affordability is crucial to improving overall health outcomes. Many people in lower-income brackets lack access to anti-inflammatory foods like fresh fruits, vegetables and whole grains, further deepening health inequities.

The Role of Anti-inflammatory Foods

“Even if you’re eating enough fruits or vegetables, if you’re having too much alcohol or red meat, then your overall diet can still be pro-inflammatory,” explains Meadows. She says she’s less interested in labeling foods as “bad” and more interested in thinking about anti-inflammatory foods as tools people can employ to boost health. “There’s a potential here to think about positive interventions, such as adding more garlic, ginger, turmeric, and green and black tea—which are all anti-inflammatory—to your diet.

Anti-inflammatory foods, which include items like garlic, ginger, turmeric, green leafy vegetables, fatty fish and berries, have shown potential in reducing inflammation and improving health outcomes. Incorporating these foods into the diet can mitigate the effects of chronic inflammation and lower the risk of associated diseases. For instance, consuming more anti-inflammatory foods can positively influence conditions such as type 2 diabetes, cardiovascular disease and even mental health disorders like depression.

Foods high in refined sugars, trans fats and processed meats are common culprits in pro-inflammatory diets. These foods contribute to elevated levels of inflammatory biomarkers, such as C-reactive protein (CRP), interleukins and tumor necrosis factor-alpha (TNF-α). These markers are closely linked to insulin resistance, cardiovascular problems and certain cancers.

What the Research Means for Health and Exercise Professionals

As a health and exercise professional, the findings from this study provide an opportunity to guide clients toward healthier, anti-inflammatory dietary patterns that can benefit their long-term health. Here are some practical ways to apply these insights in your work with clients:

1. Educate your clients about anti-inflammatory foods. Teach your clients about the importance of reducing pro-inflammatory foods while incorporating more anti-inflammatory options. Highlight specific foods like leafy greens, berries, fatty fish and spices (e.g., turmeric and ginger) that can help reduce inflammation. (Note: ACE Pros can access the bonus content, which features green juice recipes to share with your clients.)

2. Tailor your recommendations based on socio-demographic factors. Understand the unique challenges your clients may face regarding access to healthy foods. If working with lower-income clients, explore budget-friendly options like frozen vegetables and beans, which are both affordable and anti-inflammatory. Tailored advice is crucial to ensuring that dietary changes are feasible and sustainable.

3. Emphasize a holistic approach. Recognize that diet is just one piece of the puzzle. Chronic inflammation is influenced by a range of factors, including sleep, stress and lifestyle habits. Consider incorporating stress-reduction strategies, encouraging adequate sleep and promoting regular physical activity to further combat inflammation.

4. Incorporate nutrition into your personal training and fitness coaching. While it is important to stay within your scope of practice, providing basic education on nutrition can support your clients’ overall wellness. For instance, support clients in making small, gradual changes, such as adding more vegetables to meals or reducing processed food intake, to avoid overwhelming them with drastic dietary overhauls. For more comprehensive guidance, consider partnering with a registered dietitian nutritionist.

5. Address any barriers to healthy eating your clients may be experiencing. Understanding and acknowledging food deserts or lack of access to fresh produce is crucial when working with clients from lower socio-economic backgrounds. Explore community resources or programs that might provide more affordable options for fruits and vegetables. Additionally, provide cooking and meal-prep tips to help clients maximize the nutritional value of their meals.

6. Increase client motivation and adherence through achieving small wins. Help clients to view anti-inflammatory eating as a long-term investment in their health rather than a short-term fix. Celebrate small victories, such as substituting a sugary snack with a fruit-based option, to build momentum and foster positive behavioral change.

Conclusion

This research underscores the widespread prevalence of pro-inflammatory diets across the U.S. and highlights the critical role that health and exercise professionals like you can play in helping clients adopt healthier eating patterns. By increasing awareness of anti-inflammatory foods, addressing barriers to healthy eating and providing personalized support, you can empower your clients to take control of their health and reduce their risk of chronic inflammation and disease.