16-05-2025
Can inflammation be reversed with diet? Here's why ghee, jamun and blueberries are what you need
Mumbai-based Shirish, a 45-year-old entrepreneur, didn't know what was causing his itchy rashes, stomach ache, pain in the feet and low-grade fever. Being overweight, he had prediabetes and hypertension but nothing was alarming to cause these symptoms. That's when Khushboo Jain Tibrewala, diabetes nutritionist and inflammation specialist, asked him to take the Immunoglobulin E (IgE) test to identify allergies through the presence of antibodies in the bloodstream.
He had elevated IgE levels, suggesting his body was overreacting to allergens or fighting off an infection, both of which can trigger inflammation. 'In his case, it had become chronic. We decided to lower it through his diet,' she says.
While inflammation is the body's natural defence mechanism against injury or infection, chronic inflammation is a low-grade, persistent state that can silently affect our tissues and organs over time. 'In its acute form, it helps heal wounds and fight pathogens. But when inflammation becomes chronic, it can harm rather than heal. It has been linked to a wide range of health conditions, including heart disease, Type 2 diabetes, Alzheimer's disease, skin conditions like eczema, and autoimmune disorders like rheumatoid arthritis. This accelerates disease,' says Dr Sonia Gandhi, Head of the Department of Nutrition and Dietetics, Fortis Hospital, Mohali.
Certain foods are known to combat inflammation, while others may worsen it. 'Anti-inflammatory foods include fruits and vegetables rich in antioxidants and fibre, fatty fish such as salmon and sardines with high levels of Omega-3, whole grains, nuts, seeds, legumes, olive oil and spices such as turmeric and ginger,' shares Dr Gandhi.
For Shirish, Tibrewala eliminated refined oils, maida, processed meats, eggs, nuts, gluten and nightshade vegetables (those which grow in the shade and night, including tomatoes, eggplants, potatoes, bell peppers). 'Nightshade vegetables are nutrient-rich but they contain lectins, which are proteins that can interfere with nutrient absorption and potentially cause inflammation in those already affected. So, we focussed on whole, unprocessed foods, rich in anti-inflammatory properties,' says Tibreswala.
After four weeks, Shirish's fevers stopped. His gut health improved and his rashes vanished. Both blood pressure and blood sugar levels returned to normal ranges. The team tested levels of C-reactive protein, a protein produced by the liver in response to inflammation, and found them to be low.
Use natural fats instead of processed oils. 'Add cashew paste, of course in moderation, to curries instead of oil or butter. Mix sesame (til) paste into thepla or roti dough to cut down oil use,' says Tibrewala.
Make your plate colourful. Natural pigments in food act like antioxidants and suppress inflammation, including black foods like jamun, black gram, black soybean, karonda and blueberries. Include orange foods like carrots, pumpkin, papaya, rich in beta-carotene.
'Start your day with a teaspoon of ghee as it helps repair the gut lining and improve digestion. Include black seeds (kalonji) or its oil in meals as it is an anti-inflammatory ingredient,' says Tibrewala.
According to her, one must avoid grains and meat after sunset, have an early dinner, reduce gluten and replace all refined and processed food with home-cooked meals.
Of course, diet would be of no use without physical activity that releases anti-inflammatory compounds and helps regulate body weight.
