The Inflammation Equation: Sodium, Sugar, and Fiber
THCG Health Insights
The Inflammation Equation: Sodium, Sugar, and Fiber
Cut the Salt to Lower the Pressure
Excess sodium is an important yet often overlooked contributor to inflammation. The U.S. Food and Drug Administration (FDA) recommends consuming no more than 2,300 milligrams of sodium per day—and just 1,500 milligrams for individuals with high blood pressure. However, the average American diet includes over 3,500 milligrams daily, primarily from processed and packaged foods.
Why High Sodium Matters
Too much sodium causes your body to retain water in an attempt to balance sodium levels in the bloodstream. This leads to increased blood pressure, added stress on the heart, and inflammation in the blood vessels.
Smart Sodium Shopping Tips
-
Look for labels that say low-sodium, reduced-sodium, or no-salt-added
-
Aim for foods with less than 150 mg of sodium per serving
-
Check for hidden sodium sources like bread, canned beans, and salad dressings
-
Opt for unsalted nuts and rinse canned vegetables to reduce sodium content
Ditch the Added Sugar – A Hidden Inflammation Trigger
Added sugars are a known cause of systemic inflammation. They increase visceral fat, disrupt insulin sensitivity, and contribute to the development of chronic diseases. Many seemingly healthy foods—such as yogurt and granola bars—contain high levels of added sugars under deceptive names.
Common Names for Added Sugar
-
Cane sugar
-
High-fructose corn syrup
-
Agave nectar
-
Fructose
-
Evaporated cane juice
Label Reading Hack
-
Check the “Total Sugars” and “Added Sugars” on nutrition labels
-
1 teaspoon of sugar equals 4 grams
-
A product with 12 grams of added sugar contains three teaspoons per serving
Watch Out for These Sneaky Sugar Sources
-
Sauces (e.g., barbecue or tomato sauce)
-
Flavored yogurts
-
Nut butters
-
Bread and breakfast cereals
-
Salad dressings
Fiber: The Anti-Inflammatory Nutrient You’re Likely Missing
Fiber plays a huge role in reducing inflammation. It supports gut health, regulates blood sugar levels, lowers LDL (bad) cholesterol, and maintains proper digestive system function. Unfortunately, most adults consume only half the recommended amount of fiber.
Daily Fiber Recommendations
-
Men aged 50 and over: 30 grams per day
-
Women aged 50 and over: 21 grams per day
Top Sources of Dietary Fiber
-
Fruits: 2–4 servings per day
-
Vegetables: 2–5 servings per day
-
Legumes and whole grains
-
Nuts and seeds: 1–2 servings per day
Two Types of Fiber You Need
-
Soluble fiber: Slows digestion and controls blood sugar
-
Insoluble fiber: Adds bulk to stool and promotes regularity
Include foods like berries, lentils, flaxseeds, oats, leafy greens, and broccoli in your daily diet for a balanced fiber intake.
Top Anti-Inflammatory Foods to Prioritize
Building your meals around whole, nutrient-rich foods can significantly reduce inflammation and improve overall health.
| Food | Key Benefits |
|---|---|
| Berries | High in antioxidants (anthocyanins) |
| Leafy greens | Rich in polyphenols and essential vitamins |
| Salmon and sardines | Contains omega-3 fatty acids |
| Extra virgin olive oil | Contains oleocanthal, a natural anti-inflammatory |
| Turmeric + black pepper | Curcumin compound reduces inflammation markers |
| Chia and flaxseeds | Provide fiber and plant-based omega-3 (ALA) |
| Green tea | EGCG antioxidants with anti-inflammatory effects |
Final Takeaway: Small Changes, Big Impact
Reduce or Eliminate:
-
Excess sodium from processed foods
-
Hidden sugars in sauces, cereals, and condiments
-
Refined carbohydrates and processed snacks
Add More:
-
Colorful fruits and vegetables
-
Whole grains and legumes
-
Healthy fats and high-fiber foods
Simplify Anti-Inflammatory Living
Our Done-for-You Anti-Inflammatory Program (currently in presale), is a mini course and offers everything your clients need to take control of their health with confidence:
-
Complete meal plans and easy-to-follow recipes
- 7 Daily Modules
- 7 Workbooks
- 7 Video
- 7 Audio
- Setup Guide and Administrative Tools
- Marketing Kit
-
Expert-approved educational tools for long-term success
Take charge of your wellness journey with proven, science-based support. Get it here.
Further Reading
With content below.
Inner Circle (Includes BA, OMM)
References & Further Reading
(All sources are evidence-based and align with current nutrition and public health guidance.)
Harvard T.H. Chan School of Public Health – The Nutrition Source
Sodium and Your Health:
https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
Added Sugar:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
Fiber:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
American Heart Association
How Sodium Affects Heart Health:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium
Centers for Disease Control and Prevention (CDC)
Cutting Down on Sodium:
https://www.cdc.gov/salt/index.htm
U.S. Food and Drug Administration (FDA)
Sodium in Your Diet:
https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
National Institutes of Health (NIH)
Dietary Fiber: Essential for a Healthy Diet:
https://www.niams.nih.gov/health-topics/fibromyalgia/advanced
Journal of the American College of Cardiology (JACC)
Diet and Inflammation:
https://www.jacc.org/doi/10.1016/j.jacc.2017.10.077
Mayo Clinic
Anti-Inflammatory Diet: What to Know:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/inflammation/art-20050952