Ask The Dietitian: Debunking the Latest Diet Trends

I’m with Blue Ocean Fitness, and in this Ask The Dietitian conversation we dug into three of the hottest—and most polarizing—nutrition topics right now. We focused first on the anti-inflammatory diet (why it’s everywhere, who it’s helping, and what actually matters), then started a discussion on seed oils and the claims swirling around them. Below I summarize what we covered, the evidence we relied on, and practical steps you can start using today.

Why is the anti-inflammatory diet getting so much attention?

Inflammation is easy to point at when people don’t feel well—but it’s also a broad, sometimes vague concept. Part of the hype is legitimate: there’s been an explosion of research (we saw figures of over 60,000 new papers in the last year alone), and chronic inflammation is linked to common conditions like type 2 diabetes, atherosclerosis (plaque buildup), certain cancers, asthma, and autoimmune diseases.

People often experience inflammation as that “crummy” feeling you get when fighting a cold—fatigue, brain fog, low energy. Living with that low-level state day after day is miserable, so it’s natural people are searching for solutions.

Who’s at risk and how do you know?

Several common factors raise chronic inflammation risk:

• Age – a natural rise in inflammation occurs with aging.
• Chronic stress, poor sleep, and poor work-life balance.
• Insufficient or improper recovery from exercise.
• Overweight and obesity – excess fat tissue sends out inflammatory signals.

If you often feel persistently tired, foggy, or “not right,” inflammation could be part of the picture—but it can also result from many other causes. A healthcare provider can check biomarkers (like C-reactive protein, CRP) and help rule out other conditions.

Inflammation and mental health: the blood–brain barrier link

One of the more alarming findings in recent research is the connection between systemic inflammation and brain function. Observational and mechanistic studies suggest that inflammatory molecules can affect the blood–brain barrier, causing microscopic breakdowns that let inflammatory signals into the brain. That can contribute to brain fog, fatigue, and worsen mood disorders.

The good news: this process isn’t necessarily permanent. Improving sleep, nutrition, recovery, and in some cases using appropriate medications under medical supervision can help reverse inflammatory effects.

Nutrition: what helps and what actually matters

We separated two types of nutrition ideas: single “hero” foods or supplements that get a lot of attention, and broader dietary patterns that move the needle more.

Foods and supplements that can help

• Turmeric/curcumin
• Ginger
• Cinnamon
• Omega-3 fatty acids (fish oil)

These have evidence supporting modest anti-inflammatory effects and can be useful additions. But they’re not magic bullets.

What matters more: blood sugar control, fiber, and less processed food

The biggest dietary winners for reducing chronic inflammation are not single spices; they are habits that prevent frequent blood sugar spikes and reduce excess body fat. Practical guidelines:

• Avoid ultra-processed, calorically dense foods and added sugars.
• Prioritize fiber-rich foods (vegetables, fruits, legumes, whole grains) — fiber supports gut health and helps blunt blood sugar swings.
• When you eat carbohydrates, pair them with protein, healthy fats, and fiber so you’re not eating “naked carbs.”
• Keep added sugars low — many guidelines suggest roughly 17–30 grams per day as a target; the average American currently consumes roughly 68–135 grams/day.

In short: the overall dietary pattern and total calories often matter more than any single “anti-inflammatory” food.

Harmful foods and common myths: the nightshade example

There’s a lot of finger-pointing in media and social channels—tomatoes, eggplant, potatoes, peppers (the nightshade family) are often labeled as inflammatory. But the evidence for a causal relationship is weak for most people.

Nightshades contain compounds like solanine that get blamed, but they’re also rich in fiber and polyphenols and are staples of the Mediterranean diet. Importantly, the Mediterranean pattern has strong evidence for reducing inflammation and disease risk: one study found a roughly 40% decrease in CRP (an inflammatory biomarker) after one year, and long-term adherence is linked to a ~30% reduction in heart disease risk.

Our takeaway: cutting out nightshades is unlikely to be the answer for most people. Instead, focus on reducing processed foods, excess calories, and added sugars.

Comparing diets: intermittent fasting, Mediterranean, and the big picture

Many people ask whether diets like intermittent fasting have special anti-inflammatory advantages. The research we discussed included trials that equated total daily calories between groups (intermittent fasting vs. regular meal timing). When calories were matched, intermittent fasting did not show superior anti-inflammatory effects; both groups reduced inflammation mostly by losing body fat.

The larger lesson: diets are tools. The best one is the one you can stick with long term. Look for approaches that reduce ultra-processed foods, control calories if weight loss is the goal, and emphasize fiber-rich whole foods.

Practical takeaways

1. Before chasing specialty “anti-inflammatory” diets, check the basics: sleep, stress, movement, and total caloric intake.
2. Focus on whole foods high in fiber, healthy fats (including omega-3s), and adequate protein.
3. Avoid ultra-processed foods and limit added sugars—those are the major diet-related drivers of chronic inflammation for most people.
4. Use individual foods/supplements (turmeric, ginger, omega-3s) as helpful additions, not replacements for an overall healthy diet.
5. Choose a sustainable diet you can follow for years, not just a quick fix.

Seed oils: the conversation is heated

We opened the next topic—seed oils—and noted it’s already become almost “religious” for some people. Common claims we heard include:

• Seed oils are industrial byproducts or waste products.
• They are heated during processing, causing harmful oxidation.

That conversation is complex and polarizing. We began spelling out the claims and the reasons people react strongly to them; the discussion deserves a careful look at processing methods, types of fatty acids, oxidation during cooking, and the difference between marketing narratives and scientific evidence. If this topic interests you, stay tuned for a deeper dive where we’ll unpack the evidence and separate legitimate concerns from hype.

Conclusion

Inflammation is important, real, and linked to major health outcomes—but the solutions are usually broader than removing one food group. Start with sleep, stress management, physical activity, and an unprocessed, fiber-forward diet. Pay attention to total calories if weight loss is a goal. Use targeted foods and supplements as supportive measures, and avoid getting swept up in one-size-fits-all dogma.

If you’re in the Chesterfield, Missouri area and want help putting these ideas into practice, check out our training and nutrition services at Blue Ocean Fitness. Healthy habits add up—small, consistent changes are the most powerful tool we have.