Convenient and affordable snacks like chips, soft drinks and quick microwave meals have become a staple in the diet of many people today. However, beneath their appealing flavours and ease of access lies a concerning health issue: chronic inflammation. This persistent, low-grade inflammatory state is not merely a trendy health buzzword but a significant factor contributing to a wide range of chronic diseases, including cardiovascular disease, diabetes, intestinal inflammation, autoimmune disorders and even mental health conditions such as depression and anxiety.
Understanding chronic inflammation
Inflammation is a natural and essential biological response that protects the body from injury and infection. For example, when you sustain a cut, the resulting swelling and redness signify inflammation working to heal the wound. However, the problem arises when this immune response remains persistently active without a genuine threat, leading to chronic inflammation. Unlike acute inflammation which resolves after healing, chronic inflammation continues silently, often for months or years, causing slow, and potentially serious damage to tissues and organs.
This prolonged inflammatory state is linked to a spectrum of diseases, including heart disease, Type 2 diabetes, chronic liver disease, chronic kidney disease, inflammatory bowel disease certain cancers and several other autoimmune disorders. It can lead to a poor nutritional state and to general deterioration in physical health. Moreover, chronic inflammation affects mental health by altering brain function through pro-inflammatory cytokines, which disrupt neural circuits related to mood and perception, contributing to mood disorders in the short term and cognitive impairments in the long term.
The role of ultra-processed foods
There are many potential triggers for chronic inflammation, and the reasons for this sustained state are multi-factorial and remain a subject of ongoing research. However, it is known that a substantial contributor to chronic inflammation is diet, particularly the consumption of highly processed and ultra-processed foods rich in refined carbohydrates, sugars, unhealthy fats, and artificial additives. Some common examples of such foods include packaged snacks, sugary drinks, instant noodles and ready-to-eat meals that are industrially prepared and often contain emulsifiers, preservatives, artificial flavours and colours.
Research shows that diets high in ultra-processed foods (UPFs) are consistently associated with elevated inflammatory markers and linked to an increased risk of cardiometabolic diseases, obesity, Type 2 diabetes, mental health issues, and higher mortality rates too. One key mechanism through which this happens is that these foods displace fibre-rich whole foods, disrupting gut microbiota balance. This disruption in the microbiota balance (dysbiosis) along with other factors can, in turn, lead to intestinal inflammation and increased intestinal permeability, often called ‘leaky gut’. This allows toxins to breach the protective barrier in the gut, triggering an inflammatory cascade.
Additionally, high sugar content in these foods causes blood sugar spikes, further fuelling inflammatory processes linked to metabolic diseases. The liver is also burdened due to the complex mechanisms of dealing with food additives, and the excessive burden of calories causes obesity. This could lead to Metabolic Syndrome-Associated Steatotic Liver Disease (MASLD), commonly known as fatty liver disease. The liver is a significant organ affected by sustained chronic inflammation.
A significant reduction in the intake of fresh fruits and vegetables, which are rich sources of antioxidants, and important source of prebiotics that maintain a healthy gut microbiota, is also a cause of concern. The anti-inflammatory benefits of these diets are thereby lost, leading to an added risk of sustained chronic inflammation.
While diet very likely plays a central role, other lifestyle factors exacerbate chronic inflammation. Excess abdominal fat, or visceral adiposity, is particularly inflammatory, with experts recommending waist circumferences below 32 inches for women and 34 inches for men to reduce inflammation risk. Chronic psychological stress, poor sleep quality, physical inactivity and social isolation also contribute to persistent inflammation by impairing the body’s ability to regulate immune responses.
Practical strategies to mitigate chronic inflammation
Addressing chronic inflammation does not require drastic dietary overhauls or abandoning all pleasurable foods. Instead, incremental changes can significantly reduce inflammation and promote wellness. Some simple measures are suggested here.
Consider adopting an anti-inflammatory diet: A well-balanced and wholesome diet that contains fresh fruits, vegetables, legumes along with the recommended distribution of carbohydrates, proteins and fats is essential. A well-studied example of an anti-inflammatory diet is the Mediterranean dietthat places emphasis on fruits, vegetables, wholegrains, nuts, legumes, olive oil, and moderate fish consumption while limiting red meat and processed foods. This pattern has been shown to lower inflammatory markers such as C-reactive protein (CRP) and interleukin-6. Specific anti-inflammatory foods include berries (blueberries, strawberries, cherries), leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), alliums (garlic, onions), fatty fish rich in omega-3s (salmon, sardines), nuts and olive oil. A native Indian diet is very similar when taken in the right proportions and can be economically more feasible in the context of our country.
Increase fibre intake:Consuming at least 25 grams of fibre daily from wholegrains, fruits, vegetables and legumes, supports gut health by promoting the production of short-chain fatty acids which maintain the intestinal barrier integrity and regulate immune responses.
Limit intake of sugars and processed foods: Reducing consumption of simple sugars, refined carbohydrates, trans fats and hydrogenated oils helps prevent triggering inflammatory pathways.
Maintain a healthy weight: A balanced diet and regular exercise helps control weight and reduces adipose tissue-induced inflammation. Even moderate activity, such as brisk walking for 20–30 minutes daily, can lower inflammatory biomarkers and improve cardiovascular health. Avoid overeating, which is a major cause for excessive calories.
Prioritise sleep and stress management: Aim for seven to eight hours of quality sleep nightly to support hormone regulation and tissue repair. Chronic stress impairs immune regulation, so practices like yoga, meditation and mindfulness can help alleviate stress-induced inflammation.
Avoid overuse of antibiotics and NSAIDs: These medications when used indiscriminately can harm the gut microbiome while promoting intestinal inflammation and systemic immune activation.
Stay hydrated: Adequate hydration (up to eight glasses of water per day) supports metabolic processes and may help reduce inflammation.
Chronic inflammation is a silent but persistent threat to health, often going unnoticed until it results in serious disease. Prevention through healthy eating and favourable lifestyle choices is far more effective than attempting to reverse the damage after it occurs. The next time you reach for a snack, consider whether it will nourish your body or provoke an inflammatory response. Remember that small, consistent habits—such as choosing whole and anti-inflammatory foods, staying active, managing stress and prioritising sleep—can create profound health benefits, reflecting our body’s ongoing dialogue with our choices.
(Dr. Uday Nagesh Shivaji is head of Gastroenterology at Narayana Health City, Bangalore. Email: [email protected])
Published – April 26, 2025 12:23 pm IST