What Makes a Diet Inflammatory? A Guide for ME/CFS, Fibromyalgia, and Long-Haul COVID

Chronic Inflammation and Diet

ME/CFS, fibromyalgia, and long-haul COVID are conditions characterized by chronic, low-grade inflammation. The most severe cases often involve significant inflammatory burdens in both the body and brain. To relieve hallmark symptoms like fatigue, pain, and brain fog, any treatment—including dietary strategies—should focus on reducing this inflammation.

While there isn’t a single “anti-inflammatory diet,” many dietary patterns, such as vegan, carnivore, or ketogenic diets, can be anti-inflammatory. The key is understanding what makes a diet inflammatory and learning how to avoid or limit foods that trigger inflammation.

5 Dietary Components That Promote Inflammation

1. Refined Sugar

• How It Triggers Inflammation:
  Refined sugar increases reactive oxygen species (ROS), damaging cells and DNA. This process activates nuclear factor-kappa B (NF-κB), which promotes the production of inflammatory cytokines such as TNF-α, IL-6, and IL-1β.

• Impact:
  A cascade of cellular inflammation can worsen symptoms in postviral conditions.

Tip: For those with severe ME/CFS or similar conditions, eliminating added sugar is crucial to avoid these inflammatory processes.

2. Excess Calories

• How It Triggers Inflammation:
  High-calorie foods, especially those rich in refined sugars and carbohydrates, lead to:

  • Weight gain, which promotes visceral fat accumulation.

  • Increased stress on mitochondria, already impaired in postviral conditions.

• Inflammatory Mechanisms:
  Visceral fat secretes proinflammatory cytokines like TNF-α and IL-6 and attracts immune cells, perpetuating inflammation.

Tip: Avoid sugary drinks, pastries, and processed carbohydrates, which are calorie-dense and nutritionally poor.

3. Trans Fats

• How It Triggers Inflammation:
  Trans fats, found in partially and fully hydrogenated oils, promote inflammation at a cellular level.

• Health Risks:
  While many countries have restricted trans fats, small amounts may still be present in processed foods. For those with inflammatory conditions, even trace amounts can exacerbate symptoms.

Tip: Check food labels for "partially hydrogenated" or "fully hydrogenated" oils and avoid products containing them entirely.

4. Omega-6 Fatty Acids

• How It Triggers Inflammation:
  Omega-6 fats like linoleic acid (LA) and arachidonic acid (AA) are converted into inflammatory molecules. High omega-6-to-omega-3 ratios are linked to greater pain sensitivity, including:

  • Hyperalgesia (exaggerated pain response).

  • Allodynia (pain from non-painful stimuli).

• Sources of Omega-6 Fats:

  • Vegetable oils (sunflower, corn, soybean, cottonseed, sesame, peanut, safflower).

  • Processed foods using these oils.

Tip: Replace omega-6-rich oils with omega-3-rich options like olive oil or fish oil to restore balance.

5. Artificial Additives and Preservatives

• How They Trigger Inflammation:
  Additives can disrupt the gut microbiome, increasing intestinal permeability (leaky gut). This allows lipopolysaccharides (LPS), bacterial byproducts, to enter the bloodstream, triggering immune responses and inflammatory cytokine release.

• Gut-Brain Connection:
  LPS and cytokines can travel via the vagus nerve, amplifying inflammation in the brain and contributing to symptoms like brain fog.

Tip: Avoid processed foods with artificial additives and preservatives, which may exacerbate gut-related and systemic inflammation.

Did you know that most food additives were developed in the 1970s and 1980s, a time when the gut microbiome wasn’t even on anyone’s mind? That means there were zero safety requirements specific to the gut biome for these additives to be put into foodstuffs. We are now seeing research showing the detrimental effects of these additives on the gut microenvironment specifically. Some also suggest that common food additives may be driving the increases in inflammatory bowel disease and younger people developing colon cancer.

Anti-Inflammatory Diet Principles

Instead of following a strict diet, focus on reducing inflammatory foods. Here are the key takeaways:

1. Limit Refined Sugar: Completely avoid added sugars if symptoms are severe.

2. Avoid Excess Calories: Choose nutrient-dense foods that don’t strain the mitochondria.

3. Cut Out Trans Fats: These manmade fats offer no health benefits and worsen inflammation.

4. Balance Omega-6 and Omega-3: Reduce omega-6 fats and increase omega-3 intake.

5. Avoid Artificial Additives: Prioritize whole foods to minimize exposure to gut-disrupting chemicals.

Resources

Sanders AE, Weatherspoon ED, Ehrmann BM, et al. Circulating Polyunsaturated Fatty Acids and Pain Intensity in Five Chronic Pain Conditions. J Pain. 2023;24(3):478-489. doi:10.1016/j.jpain.2022.10.008

Laudisi F, Stolfi C, Monteleone G. Impact of Food Additives on Gut Homeostasis. Nutrients. 2019;11(10):2334. Published 2019 Oct 1. doi:10.3390/nu11102334