How to Reduce Inflammation in the Body: Start with Your Diet

One of the most effective ways to reduce inflammation in the body is by paying attention to what you eat, especially your sugar intake.

A Hidden Culprit: Sugar and Inflammation

Sugar is a major contributor to chronic inflammation (you know that feeling of puffiness, aches, and fogginess? Inflammation is a part of that). But it's important to understand that not all sugars are the same, and how your body processes them matters.

Types of Sugar and How They Work in the Body

1. Sucrose (Table Sugar)

• Made up of glucose and fructose

• Found in:

  • Fruits

  • Vegetables

  • Bread

  • Other carbohydrates

2. Glucose

• The main energy source for the body

• Found in:

  • Most carbohydrates

• Metabolized by:

  • Every cell in the body

3. Fructose

• Known as fruit sugar

• Found in:

  • Fruits

  • Vegetables

  • Honey

• Metabolized only by the liver

  
  

Why Fructose Matters: Liver Fat and Inflammation

The liver turns excess fructose into fatty acids, which are stored when we consume more energy than we burn. This can lead to:

• Fat storage in the liver

• Development of non-alcoholic fatty liver disease (NAFLD)

• Increased inflammatory responses

  
  

Fructose and Visceral Fat: The Hidden Danger

Fructose may also be linked to the accumulation of visceral fat, a dangerous type of fat stored deep within the abdomen.

Key Differences Between Fat Types:

• Visceral fat:

  • Surrounds internal organs

  • Increases inflammatory markers

  • Cannot be seen from the outside

• Subcutaneous fat:

  • Located just under the skin

  • More visible and less metabolically active

    
    

What About Glucose? It’s Not Off the Hook

While glucose is the body’s preferred fuel, excess glucose can still contribute to inflammation when overconsumed.

• Leads to weight gain

• May cause low-grade chronic inflammation

• Can contribute to metabolic disorders

  
  

Sugar, Calories, and Inflammation: What the Research Says

While it's debated whether sugar itself is the main cause, studies suggest:

• Overeating (regardless of the food) can cause weight gain. Eating more calories than you burn will cause weight gain.

• Being overweight or obese is strongly linked to inflammation

• Losing weight reduces inflammation, no matter the method

  
  

Key Takeaways from the Research:

• Sugar overconsumption = potential inflammation

• Calorie excess = increased fat stores and inflammation

• Weight loss = reduced inflammatory markers

Source: NIH Research on Sugar and Inflammation

Cut Back on Sugar to Fight Inflammation

To reduce inflammation in your body:

• Limit added sugars, especially fructose-heavy ones

• Focus on whole foods like vegetables, lean protein, and whole grains

• Maintain a healthy body weight

• Be mindful of caloric intake, not just sugar

By making intentional food choices, starting with sugar, you can take powerful steps toward lowering inflammation and improving your long-term health.

If you're unsure how to implement this knowledge, ask a professional. Dr. Ariel Thorpe, DC, at Electra Chiropractic in Tokyo takes a holistic approach to health. Part of the new client intake involves a conversation around nutrition, chemical stress, and strategies to implement immediately to reduce inflammation. Book a consultation here.