Did you know? High inflammatory diet scores increase depression risks by sixty-seven percent

Inflammation lies at the root of many everyday aches and serious chronic illnesses, but what you eat is a powerful lever you can control.

Dr Karan Rajan, a UK-based surgeon and popular health content creator, recently discussed how to keep it in check.

In an Instagram video shared on Wednesday, he explained a scientifically validated scoring system called the Dietary Inflammatory Index.

"Researchers measure around 45 dietary components – fibre, omega-3s, polyphenols, processed meat, sugar, trans fats – and score them based on how they affect inflammatory biomarkers," he noted.

What to include and avoid

The surgeon highlighted that plant-focused and Mediterranean patterns consistently rank as the most beneficial.

In contrast, the standard Western diet often drives inflammation higher. To improve your long-term health, consider these dietary components:

• Fibre: Essential for metabolic health and reducing inflammatory scores.
• Omega-3 fatty acids: Key nutrients found in plants and healthy fats.
• Polyphenols: Compounds that protect the body from internal stress.
• Plants: A primary focus for diets scoring around -3 to -4 on the index.

Dr Rajan cautioned against the "unholy trinity" for metabolic health: high saturated fat, high salt, and low fibre. He explained that a pro-inflammatory state is associated with a 40 percent increased risk of cardiovascular disease.

"It's about dietary eating patterns maintained over a long period of time," he added. Even with the occasional treat, focusing on a foundation of plants and nutrients ensures a lower inflammatory score and better physical and mental well-being.

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.