Many of us fight inflammation — swelling, redness and even pain in various areas of our bodies. Long-term inflammation can be a risk factor for other diseases and health conditions, such as cancer, cardiovascular diseases and Type 2 diabetes. New research finds that what you eat can make a difference in fueling inflammation or reducing it. Foods such as fish, vegetables and herbs help fight inflammation and can help maintain good health. Foods that can fuel inflammation include fried and charred food, refined sugars and highly processed foods, excesses of omega-6 fats (in refined vegetables oils), food sensitivities and partially hydrogenated oils and trans fats.

Environmental Nutrition newsletter offers five inflammation-reducing diet strategies. Choose more of these foods:

1. Omega-3 fats. They are found in oily fish (wild-caught salmon and canned sardines), walnuts, flaxseed, eggs from hens given omega-3 rich feed and grass-fed meats. Fats are converted include substances called prostaglandins and different types (good fats vs. bad fats) of prostaglandins either increase or decrease inflammation in the body.

2. Slow-digested carbohydrates. Opt for foods that produce a more gradual rise in blood sugar (low glycemic load) such as lentils, berries and other high-fiber foods. The Journal of Nutrition (February 2012) reported that overweight men and women who ate a low-glycemic load diet for a month reduced C-reactive protein by about 22 percent compared to when they ate a high-glycemic load diet. C-reactive protein has been linked with an increased risk of heart attack and stroke.

3. Antioxidant-rich foods. Free radicals (produced by the body) can damage body tissue and trigger inflammation. They help gobble free radicals in the bloodstream and help calm the immune system. They are found in fruits and vegetables such as berries, broccoli and dark leafy greens as well as garlic, onions, nuts and extra virgin olive oil.

4. Probiotics. These beneficial bacteria can help reduce inflammation in the gut as well as other parts of the body. They are found in fermented foods such as yogurt, kefir and kombucha tea.

5. Spices and herbs. Studies have shown herbs and spices have significant anti-inflammatory as well as antioxidant activity. Choose rosemary, sage, thyme, cayenne pepper, cinnamon, cloves, ginger, nutmeg, oregano and turmeric.

Information courtesy of Environmental Nutrition.

Q and A

Q: I see soy protein in the ingredients of so many breads, bars, cereals and other foods now. Is that likely to push me above what is considered moderate consumption of soy?

A: Moderate consumption of soy is one to two standard servings daily of whole soy foods, such as 1/3 cup tofu or 1 cup soy milk. One serving averages about 7 grams of protein and 25 milligrams of isoflavones, compounds that act as weak estrogens. You're right that different forms of soy protein, including isolated soy protein, are added to many foods today to improve texture or moistness or to boost protein. However, the amounts that are added are so small that the amount of isoflavones in a serving of these foods is equal to about one-tenth to one-third of a serving of a traditional soy food such as tofu, edamame, soymilk or soynuts. Early lab research had suggested that too many isoflavones may increase breast cancer risk. Now, larger and stronger studies have demonstrated up to three servings a day does not link to increased breast cancer risk. Soy is seen as a healthful part of Asian diets, where soy has been a long-term dietary staple for generations.

Keep in mind that whole soy foods contain many other nutrients so we can't assume that processed forms of soy protein would have the same links to health. It is possible that if you eat large amounts of soy protein fortified bars and cereals daily, you could exceed isoflavone levels that are characteristic of healthful Asian diets. However, eating that sort of diet would have you missing out on many nutritious foods, which would be unhealthy. Bottom line: As long as your concern is not related to some sort of soy allergy or intolerance, normal use of these foods with small amounts of soy protein added likely pose neither a concern nor added health benefits.

Information courtesy of the American Institute for Cancer Research.

Recipe

Here's a recipe to get started with spring grilling. The rhubarb sauce takes chicken thighs to a whole new level. It's from Cooking Light magazine.

Grilled Chicken with Spicy Rhubarb-BQ Sauce

1 tablespoon butter

1/2 cup finely chopped onion

1 garlic clove, minced

2 1/4 cups (1/2-inch) slices rhubarb

1/2 cup water

1/3 cup sugar

1/4 cup ketchup

2 tablespoons white vinegar

1/2 teaspoon chipotle chile powder

1 teaspoon Dijon mustard

1/8 teaspoon salt

8 bone-in chicken thighs, skinless (about 2 1/2 pounds)

1/4 teaspoon freshly ground black pepper

1/8 teaspoon salt

Cooking spray

1 tablespoon canola oil

To make sauce, melt butter in a large saucepan over medium heat. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Add rhubarb; cook 3 minutes or until rhubarb is translucent, stirring occasionally. Add 1/2 cup water, sugar, ketchup, vinegar, and chipotle; bring to a boil. Reduce heat; simmer 6 minutes or until rhubarb is tender. Place half of rhubarb mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend rhubarb mixture until smooth. Pour into a large bowl. Repeat procedure with remaining rhubarb mixture. Return rhubarb mixture to saucepan. Bring to a simmer; cook 1 minute or until hot. Stir in mustard and salt.

Preheat grill to high heat. Combine oil and chicken; toss to coat. Sprinkle chicken with pepper and salt. Place chicken on grill rack coated with cooking spray, and grill 6 minutes or until well-marked. Place 1 cup Rhubarb-BQ Sauce in a large bowl (recipe above). Add chicken to bowl, tossing to coat chicken. Return chicken to grill; cook, turning and brushing with sauce from the bowl until glossy and caramelized, about 12 minutes. Serves four. (Serving size: Two chicken thighs.)

Note: Sauce makes more than 1 cup, but it will keep for a month in the refrigerator.

Per serving: 255 calories, 27 g protein, 12 g carbohydrate, 10.7 g fat, 135 mg cholesterol, 1 g fiber, 351 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.