Reviewed by nutritionist Ani Nguyen, Massachusetts, Rd
Photographer: slaves Lozano; Food stylist: Jennifer Wendorf; Prop style: Christina Brockman. EATHELL design.
“Key“
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A new study suggests that the higher intake of plant proteins and fiber is associated with less inflammation.
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High animal intake and low fiber intake are associated with more inflammation.
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Regardless of the level of total protein intake, higher levels of inflammation have been observed in those with low fiber intake.
Inflammation is the healing response of the body to injury or infection. When your ankle breaks, it swells because your body releases compounds to help it heal. While healing, these inflammatory compounds are reduced. Such processes occur when you become ill with a disease, except for inflammation may or may not be as obvious.
While inflammation is a necessary part of the healing when this inflammation does not disappear and becomes chronic, it increases the risk of disease, including heart disease, cancer, diabetes and metabolic syndrome. Many things can cause chronic inflammation, including stress and diet.
The United Kingdom researchers looked more in detail the diet – more special protein sources and fiber – and how they relate to inflammation. They published their discoveries in April 2025 in NutrientsS Let’s break them.
Connected: What happens to your body when you have inflammation
How was this study conducted?
The data in this study comes from the UK Biobank, a large database that contains medical, lifestyle and health information from about 500,000 inhabitants of the United Kingdom. For this study, researchers use data from 128,612 participants who were at least 60 years old and meet the study criteria. The research team includes only participants who have had dietary data and blood affairs, which include levels of C-reactive protein (CRP) in the file. CRP is a common measurement of inflammation in the body.
The researchers categorized the participants in two groups: persons who had one or no chronic health conditions (based on a list of 43 such conditions) and persons reporting that they have two or more of these chronic conditions, which is called multimorridity.
Based on food diaries by participants, researchers have registered a common protein intake for participants and divide the protein between animal protein and plant protein. For this study, plant protein includes tempera, tofu, beans (legumes), lentils, nuts and seeds. Animal protein includes red meat, poultry, eggs, fish and dairy products. In addition, the intake of participants’ fiber is calculated.
Researchers have been adjusted for factors such as age, gender, ethnicity, socio -economic status, smoking status, alcohol intake, height and weight. Participants self -report medical diagnoses from a list of 43 conditions.
Based on their dietary information and CRP levels, participants were divided into groups: high common protein, low common protein, high nutritional fiber and low dietary fiber. These groups were further divided, with low, medium and high categories in plant protein, animal protein and dietary fiber.
Related: 4 supplements you should not take if you have inflammation according to nutritionists
What did this study show?
Following statistical analyzes, researchers have found that plant proteins and foods high in fiber can help reduce inflammation in the body. They have noticed that:
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Participants who eat a low -fiber diet and high animal protein content experience higher levels of inflammation.
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Among the participants with high, medium and low protein intake, higher levels of inflammation are always observed for those who also There was low fiber intake.
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In those without multimorbidity (two or more chronic diseases), the higher intake of plant proteins and fiber leads to a lower levels of inflammation.
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For these with Multimorbidity (two or more chronic diseases), the relationship between proteins, fiber and inflammation is stronger than those without multimorbidity.
In general, with the increase in the intake of plant proteins and fiber, the levels of inflammation decrease. The opposite of animal protein and general protein, which shows a significant positive connection with C-reactive protein (CRP), which is measured to measure inflammation, has been found.
There were several restrictions on this study. First, the study of the study was largely white British adult adults, so it is not known whether these results are applied to other populations. It is also worth noting that when participants self -respect their conditions and eating habits, some data is always likely to be incomplete or misdictable. Finally, CRP levels are only measured at the beginning, so they may not be indicative of continued chronic inflammation.
Related: This condition may increase the risk of dementia in early onset by 24%, says the new study
How is this applied to real life?
We know that inflammation plays a major role in chronic diseases. The trick is to find out what causes it. This study suggests that the consumption of high amounts of animal protein and too few fiber is associated with higher levels of inflammation, but the higher intake of fiber and vegetable protein is associated with less inflammation.
Fiber plays an important role in bowel health, providing food for beneficial bowel bacteria. There is evidence that a healthy gut microbiome is associated with lower levels of inflammation, so it makes sense that plant protein and other sources of fiber would be associated with lower CRP levels. And this connection is two-way-healthy effects on inflammation, and inflammation affects the health of the intestine.
If all this is huge, a good place to start is with bowel health. We know that fiber feeds the beneficial bacteria of the intestine, and the plant protein provides fiber, so start there. What sources of vegetable protein can you add to your diet? Where can you change animal protein with vegetable protein? Higher protein plant sources include legumes, nuts, seeds, tofu, temperature and certain whole grains, such as quinoa and amaranth. This week, a plant -based diet provides a frame to make you continue. Use it as it is or choose a few recipes to try.
Other plants-incorporating fruits, vegetables and whole grains-do not be considered high proteins, are also important for inclusion for overall health and bowel health, as they provide fiber, antioxidants and basic vitamins and minerals.
Related: 5 Vegetable Protein to eat for insulin resistance, according to nutritionists
You also need many beneficial bacteria – AKA probiotics – to wear the fiber you feed them. You can add probiotics with fermented foods, so add some sauerkraut or kimchi to your diet every day. If this is not attractive, go with yogurt or yogurt.
Another limitation of this study is that it did not destroy the healthier sources of animal proteins than less healthy. For example, yogurt and yogurt are sources of animal protein that provide probiotics and other necessary nutrients, including calcium and vitamin D., and fish and other seafood provide omega-3s, healthy for the brain and heart in addition to the protein. But all these proteins were collected with other sources of animal protein, although they provide a wealth of essential nutrients.
We believe that all foods can fit into a balanced, diverse diet. So, for example, while you don’t want to eat a hamburger every day, it’s probably good from time to time. Instead of cutting things, focusing on packing your diet with foods with thick nutrients that are associated with lower levels of inflammation and disease, such as a plant protein, as it has been ordered in other foods that you enjoy about Burger.
Other habits of life are also associated with better bowel health and lower levels of inflammation, including exercises and lower levels of stress. So, move your body more often and examine areas where stress should be reduced.
Related: Habit №1 to start for better bowel health, according to nutritionists
Bottom line
A new study at Nutrients It suggests that the higher intake of plant proteins and fiber is associated with lower levels of inflammation and that the higher intake of animal protein and a lower intake of fiber are associated with higher levels of inflammation. Eating more plants, including plants with a high protein content, is important for overall health and prevention of health.
Find easy ways to add more vegetable proteins and fiber to your diet and start changing animal protein for vegetable protein here and there. Some delicious ways to do this are by replacing the meat in taco with tofu, as we do in our Chipole tofu or beans, like in our crunchy tacos of black beans.
Connected: I have diabetes and tried to eat only plants for two weeks – here’s what happened
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