Inflammation & Weight Gain

Like weight gain, inflammation has been identified as a common contributing factor to many chronic diseases. But how are the two interconnected?

Adipose tissue, or fat cells, are an active endocrine organ which affects and creates hormones and various metabolites. These processes are amplified when additional weight is present (Lee et al 2013). Some of the signals secreted by adipose tissue have been identified as pro-inflammatory and may contribute to chronic conditions such as heart disease and diabetes (Hajer et al 2008). When consistent pro-inflammatory signals are produced, chronic low-grade inflammation may occur (Gregor & Hotamisligil 2011). The two disease states of inflammation and increased weight have been proposed to play off each other where increased weight leads to inflammation and inflammation leads to symptoms that may trigger greater weight gain. Is it a never ending cycle? Or is there something to be done about it?

First, what exactly is inflammation?

Inflammation occurs when the immune system responds to an irritant within the body. With increased weight and adipose tissue, low-grade inflammation may be sustained within the body. This increases stress and keeps the body’s sympathetic nervous system, the fight or flight response, chronically active. This may contribute to increased blood pressure, insulin resistance, and chronic diseases like heart failure (Smith & Minson 2012).

So what can be done?

Increased weight and inflammation are interconnected, but may potentially be managed the same way. One action is to increase anti-inflammatory foods and nutrients in day to day eating. This may be done by following an anti-inflammatory eating plan including greater intakes of fruits, vegetables, whole grains, nuts and seeds, and legumes within the diet. Some highlights of the foods to add include:

• Berries such as raspberries and blackberries contain polyphenols, which give them their bright colors and modulate inflammatory status within the body (Joseph et al 2014). 

• Whole grains including whole-wheat, oats, quinoa, brown rice, and barely may reduce systemic inflammation by reducing inflammatory markers throughout the body (Xu et al 2018). 

• Nuts and seeds like walnuts, flax seeds and pumpkin seeds contain omega-3 fatty acids, which have been shown to reduce inflammation by reducing the substances and molecules within the body that spark inflammation (Calder 2010).

Consuming adequate lean protein and healthy fats including omega-3 fatty acids also align with anti-inflammatory nutrients. Additionally, research shows that increasing your daily protein intake is useful for lowering body weight. The high intake of protein contributes to a sense of fullness after eating, a term deemed satiety (Veldhorst et al 2008). Anti-inflammatory eating has been shown to be beneficial in weight and inflammation reduction although research is promising but limited at this time (Harvard School of Public Health).

How could inflammation be connected to weight?

Overall, decreasing inflammation may promote weight loss for those struggling with additional weight. Inflammation can be lessened by adding anti-inflammatory foods, which often are lower in calories than foods that may stimulate the inflammatory process. In addition, daily movement, improving sleep, and managing stress levels are all known to assist weight loss as well as levels of inflammation. 

Interested in learning more about how inflammation may be playing a role in your weight loss journey?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: October 23rd, 2023.

This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

• Citations

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