It’s well known that what we eat can lead to inflammation, but just how inflammatory is the typical American diet? A new study shows that 57% of adults in the U.S. consume diets that promote inflammation. This means nearly 6 in 10 adults regularly eat foods that increase the risk of chronic diseases like heart disease and cancer.
The study highlights that among certain groups, such as Black Americans and men, the rates are even higher. Published on September 27 in the journal Public Health Nutrition, the study details how often pro-inflammatory foods, like processed meats and white bread, are consumed. It also points out challenges certain groups face in adopting an anti-inflammatory diet, as noted by Rachel Meadows, PhD, a study author and assistant professor at the Center for Epidemiology and Healthcare Delivery Research.
The research focused on the inflammatory diet scores of U.S. adults between 2005 and 2018, looking at differences in sex, age, race/ethnicity, education, and income, which also reflect various health conditions. In the short term, inflammation is beneficial, as it helps the body heal from injury. However, long-term, unresolved inflammation can cause cellular damage and lead to DNA harm, contributing to conditions like cancer, heart disease, diabetes, kidney disease, and illnesses affecting the immune and nervous systems.
Certain foods are known to contribute to inflammation. These include those high in unhealthy fats, like red meat, foods made with refined flour, added sugars, artificial ingredients, preservatives, and excessive salt – often found in packaged or mass-produced items. Not all packaged foods are inflammatory though; checking the ingredients for unfamiliar names can help identify them as likely pro-inflammatory.
The researchers wanted to know how common it is for Americans to eat foods considered inflammatory and which groups are most affected. They analyzed data from approximately 60,000 white, Black, and Hispanic adults from the 2005–2018 National Health and Nutrition Examination Survey. Diets were scored using the energy-adjusted dietary inflammatory index, covering 45 components like nutrients, foods, compounds, and drinks. They found 57% had pro-inflammatory diets, with higher rates among non-Hispanic Black Americans, men, younger adults, and those with lower education or income.
Meadows notes that these findings highlight why some groups struggle to consume an anti-inflammatory diet, due to access to healthy foods and lack of dietary education. Anne Danahy, a registered dietitian, agrees, pointing out that ultra-processed and ready-to-eat foods, common in areas where large grocery stores are scarce, contribute to this issue. The cost of fresh foods is another barrier, as they are often more expensive and spoil faster than packaged options.
The study does have limitations, such as using only one day of dietary data and acknowledging that categorizing by race, sex, and socioeconomic status doesn’t fully capture individual complexities.
To make your diet less inflammatory, focus on foods rich in omega-3s, such as salmon or chia seeds, and high-fiber foods like beans and whole grains. Mixing colorful fruits and vegetables on your plate can provide different anti-inflammatory phytochemicals. If fresh produce isn’t always affordable or accessible, canned options or joining a community-supported agriculture (CSA) program can help.
Finally, reduce pro-inflammatory foods like processed meats, refined grains, artificially colored snacks, sugary sodas, and alcohol. Even small dietary changes can benefit your health in the long run.
