Introduction
In recent years, the idea of eating to reduce inflammation has gained widespread attention. But new research is revealing just how profoundly our diet can influence the gut microbiome and in turn, how that affects inflammation and the risk of chronic diseases like cancer and cardiovascular conditions.
Dr. Jennifer Wargo, a surgical oncologist and cancer researcher at MD Anderson Cancer Centre, knows this all too well. On her refrigerator, Wargo has a chart listing the fibre content of various foods, from black beans to raspberries, which she uses to guide her family’s daily intake. The goal? To harness the power of diet to control inflammation and protect against disease.
Why Fibre and the Gut Microbiome Matter
For decades, the connection between diet and health has been clear. But now, scientists are digging deeper into how specific foods and nutrients interact with the gut microbiome—the community of bacteria living in our digestive systems—to either trigger or suppress inflammation. These interactions play a crucial role in the development of chronic diseases and even the body’s response to cancer treatments.
Wargo’s approach reflects a growing body of evidence suggesting that fibre is a key player in this process. Fiber-rich foods like fruits, vegetables, and whole grains don’t just keep us full, they also nourish beneficial gut bacteria, which in turn help regulate inflammation throughout the body.
In 2017, Wargo and her colleagues made a breakthrough when they linked the composition of gut microbes to the effectiveness of a type of cancer immunotherapy known as immune checkpoint blockade (ICB). In both animal models and human studies, patients with higher fibre intake had a lower risk of disease progression, suggesting that fibre could enhance the body’s response to treatment.
The Power of the Mediterranean Diet
The Mediterranean diet, known for its emphasis on fruits, vegetables, fish, and whole grains, has long been associated with lower risks of cardiovascular disease, type 2 diabetes, and other health issues. Recent studies suggest it may also reduce inflammation, thanks to its rich content of anti-inflammatory nutrients like omega-3 fatty acids and antioxidants.
Wolfgang Marx, a nutritional psychiatry expert at Deakin University’s Food & Mood Centre in Australia, notes that the Mediterranean diet’s benefits extend to mental health as well. Research shows it can reduce the risk of depression by up to 33 percent, likely due to its impact on inflammation and the gut microbiome.
The diet’s benefits don’t stop there. Variations like the DASH (Dietary Approaches to Stop Hypertension) and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diets have shown promise in lowering blood pressure and protecting brain health, respectively. For instance, studies have found that closely following the MIND diet can reduce the risk of dementia by 17 percent.
How Food Combinations Influence Inflammation
While individual superfoods often steal the spotlight, experts like Fred Tabung, a cancer researcher at The Ohio State University College of Medicine, stress that it’s the combination of foods that matters most. In a 2023 analysis, Tabung and his colleagues found that the inflammatory impact of foods depends on how they’re paired. For example, a tomato salad with avocados and a bit of cheese might have a more potent anti-inflammatory effect than tomatoes alone.
On the flip side, diets high in ultra-processed foods, those packed with artificial ingredients, preservatives, and unhealthy fats—have been shown to increase inflammation and the risk of chronic diseases. A 2021 review of studies involving over four million people worldwide found that for every 100 grams of ultra-processed foods consumed, there was a 4 percent increase in levels of C-reactive protein, a marker of inflammation.
The Gut Microbiome, A Key to Health
As researchers continue to explore the connections between diet and inflammation, the gut microbiome remains a focal point. This diverse community of bacteria helps digest food and produces molecules that influence the immune system. A healthy, diverse microbiome can keep inflammation in check, while an imbalanced microbiome can lead to increased disease risk.
In addition to fibre, fermented foods like yogurt, kimchi, and kombucha are gaining attention for their potential to reduce inflammation and promote a healthy gut microbiome. A 2021 study from Stanford School of Medicine found that fermented foods boosted microbiome diversity and reduced inflammatory markers in healthy adults.
A Paradigm Shift in Nutrition
This new focus on the gut microbiome is reshaping how experts think about nutrition and disease. As more evidence emerges, the advice remains consistent: prioritize whole, fibre-rich foods while minimizing ultra-processed foods, red meat, and saturated fats.
For those looking to take control of their health, Wargo’s advice is simple: "Choose a diet rich in fibre-rich plant foods. Put more of that on your plate and shove the other crap off."
References
- Wargo, J., et al. Journal of Clinical Oncology, 2021.
- Marx, W., et al. Nutritional Neuroscience, 2023.
- Tabung, F., et al. The American Journal of Clinical Nutrition, 2023.
- Stanford School of Medicine, 2021.