Understanding Inflammation: What You Need to Know

 Inflammation is your body’s natural defense system. In short bursts—like after an injury or infection—it helps you heal. But when inflammation sticks around long-term, it can silently damage your body, increasing your risk for chronic conditions like heart disease, diabetes, cancer, and autoimmune disorders. 

What you eat can either fight inflammation or fuel it.

Scientists developed a tool called the Dietary Inflammatory Index (DII) to measure how specific foods affect the body’s inflammation levels. Foods with positive DII scores tend to increase inflammation. Those with negative scores help reduce it.

• Pro-inflammatory foods are typically ultra-processed, high in refined sugar, omega-6 fats, and lacking nutrients.
   
• Anti-inflammatory foods are rich in fiber, antioxidants, vitamins, and omega-3 fatty acids—helping your body stay resilient and well.

 Want to see which foods help reduce inflammation—and which ones may be holding you back?

Use this guide as a simple tool to upgrade your grocery list, meal prep, or share with friends and family who want to take control of their health—one bite at a time.