Foods database
Search foods by name, category, and score band. Every result includes ingredient-level context and alternatives.
meats
Wild Salmon
Rich in omega-3 fatty acids that are consistently linked to lower inflammatory signaling.
Top ingredients: EPA+DHA, protein, vitamin D
grains
White Bread
Refined flour and low fiber content push this food toward a pro-inflammatory profile.
Top ingredients: refined wheat flour, added sugar, seed oils
fruits
Blueberries
Polyphenol-dense fruit with strong anti-inflammatory nutrient profile.
Top ingredients: anthocyanins, fiber, vitamin C
beverages
Turmeric Latte
Can be anti-inflammatory when lightly sweetened and built on unsweetened milk alternatives.
Top ingredients: curcumin, ginger, black pepper
oils
Extra Virgin Olive Oil
Monounsaturated fat and polyphenols support lower inflammation patterns.
Top ingredients: oleic acid, polyphenols, vitamin E
beverages
Regular Soda
High added sugar and negligible fiber make soda strongly pro-inflammatory.
Top ingredients: high fructose corn syrup, caramel color, phosphoric acid
processed
Plain Greek Yogurt
Protein-rich fermented dairy with relatively low sugar in unsweetened versions.
Top ingredients: protein, probiotics, calcium
processed
Processed Bacon
Processed meat with high sodium and preservatives drives pro-inflammatory scoring.
Top ingredients: processed pork, sodium nitrite, saturated fat
fruits
Avocado
High monounsaturated fats and fiber support anti-inflammatory eating patterns.
Top ingredients: monounsaturated fat, fiber, potassium
vegetables
Kale Salad
Leafy greens, fiber, and polyphenols drive a strongly anti-inflammatory profile.
Top ingredients: kale, olive oil, lemon
processed
Fried Chicken
Deep-frying oils and refined coating move this meal into pro-inflammatory range.
Top ingredients: refined flour, deep-fry oil, sodium
grains
Quinoa Bowl
Whole grain plus vegetables and legumes generally supports lower inflammation.
Top ingredients: quinoa, chickpeas, vegetables
processed
Instant Noodles
Refined carbs, sodium, and additive-heavy flavor packs are strongly pro-inflammatory.
Top ingredients: refined wheat, palm oil, flavor enhancers
processed
Dark Chocolate 85%
Higher cocoa polyphenols can be favorable, though still energy dense.
Top ingredients: cocoa solids, polyphenols, cocoa butter
grains
Steel-Cut Oats
Whole grain beta-glucan fiber supports favorable inflammatory patterns.
Top ingredients: beta-glucan fiber, magnesium, whole grain starch
vegetables
Spinach Salad
Leafy greens and fiber with anti-inflammatory micronutrients.
Top ingredients: spinach, olive oil, walnuts
grains
Brown Rice
Whole grain structure and fiber give brown rice a lower inflammatory score than white rice.
Top ingredients: whole grain starch, fiber, magnesium
grains
White Rice
Refining removes fiber and micronutrients, pushing score toward neutral-to-pro-inflammatory.
Top ingredients: refined starch, low fiber, low micronutrients
vegetables
Kimchi
Fermentation provides microbial diversity, though sodium can be high.
Top ingredients: fermented cabbage, garlic, chili
beverages
Energy Drink
High sugar or artificial blend with additives creates a high inflammatory load.
Top ingredients: added sugar, caffeine, additives
vegetables
Lentil Soup
Fiber-rich legumes and vegetables typically produce an anti-inflammatory score.
Top ingredients: lentils, carrots, olive oil
meats
Grilled Chicken Breast
Lean protein is relatively neutral to mildly anti-inflammatory when minimally processed.
Top ingredients: lean protein, low saturated fat, spices
processed
Plant Protein Bar
Can range from neutral to pro-inflammatory depending on syrups and seed oils.
Top ingredients: pea protein, chicory fiber, syrup binders
beverages
Kombucha (Unsweetened)
Fermented tea may support a mild anti-inflammatory profile when low in sugar.
Top ingredients: tea polyphenols, fermentation acids, low sugar
fruits
Strawberries
Strawberries provide exceptional anti-inflammatory benefits through high vitamin C, anthocyanins, and ellagic acid that reduce oxidative stress and inflammatory markers.
Top ingredients: Anthocyanins, Vitamin C, Ellagic acid
fruits
Raspberries
Raspberries deliver strong anti-inflammatory effects through ellagitannins, anthocyanins, and high fiber content that modulates gut inflammation and systemic markers.
Top ingredients: Ellagitannins, Anthocyanins, Fiber
fruits
Blackberries
Blackberries rank among the most anti-inflammatory fruits due to exceptionally high anthocyanin content, ellagic acid, and fiber that work synergistically to reduce inflammation.
Top ingredients: Anthocyanins, Ellagic acid, Vitamin K
fruits
Sweet Cherries
Sweet cherries contain significant anthocyanins and melatonin that reduce inflammatory markers, particularly beneficial for exercise-induced inflammation and oxidative stress.
Top ingredients: Anthocyanins, Melatonin, Vitamin C
fruits
Tart Cherries
Tart cherries are exceptional anti-inflammatory fruits with concentrated anthocyanins and unique compounds that reduce joint pain, gout attacks, and muscle soreness.
Top ingredients: Anthocyanins, Quercetin, Melatonin
fruits
Pomegranate
Pomegranate delivers powerful anti-inflammatory effects through punicalagins and ellagic acid that reduce oxidative stress, lower blood pressure, and protect against chronic inflammation.
Top ingredients: Punicalagins, Ellagic acid, Anthocyanins
fruits
Fresh Cranberries
Cranberries provide notable anti-inflammatory benefits through proanthocyanidins and unique phenolic acids that protect against oxidative stress and urinary tract inflammation.
Top ingredients: Proanthocyanidins, Quercetin, Vitamin C
fruits
Oranges
Oranges offer moderate anti-inflammatory benefits primarily through vitamin C, hesperidin, and other citrus flavonoids that reduce oxidative damage and support immune regulation.
Top ingredients: Vitamin C, Hesperidin, Beta-cryptoxanthin
fruits
Grapefruit
Grapefruit provides anti-inflammatory effects through vitamin C, naringenin, and lycopene that reduce oxidative stress and modulate metabolic inflammation.
Top ingredients: Vitamin C, Naringenin, Lycopene
fruits
Pineapple
Pineapple contains bromelain, a unique enzyme with anti-inflammatory properties that reduces swelling and aids in post-injury recovery, though natural sugars moderate overall benefits.
Top ingredients: Bromelain, Vitamin C, Manganese
fruits
Mango
Mango provides mild anti-inflammatory benefits through mangiferin and carotenoids, though higher sugar content compared to berries reduces its overall anti-inflammatory impact.
Top ingredients: Mangiferin, Beta-carotene, Vitamin C
fruits
Papaya
Papaya offers anti-inflammatory benefits through papain enzyme, vitamin C, and carotenoids that support digestion and reduce oxidative stress markers.
Top ingredients: Papain, Vitamin C, Beta-carotene
fruits
Watermelon
Watermelon provides modest anti-inflammatory effects through lycopene and citrulline, though high water content and natural sugars limit its overall anti-inflammatory potency.
Top ingredients: Lycopene, Citrulline, Vitamin C
fruits
Red Grapes
Red grapes deliver significant anti-inflammatory benefits through resveratrol, anthocyanins, and quercetin that protect cardiovascular health and reduce oxidative stress.
Top ingredients: Resveratrol, Anthocyanins, Quercetin
fruits
Apple
Apples provide moderate anti-inflammatory effects through quercetin, pectin fiber, and polyphenols concentrated in the skin that support gut health and reduce oxidative stress.
Top ingredients: Quercetin, Pectin, Polyphenols
fruits
Banana
Bananas offer minimal anti-inflammatory benefits through vitamin B6 and resistant starch, but higher sugar content and moderate glycemic impact limit overall effectiveness.
Top ingredients: Vitamin B6, Resistant starch, Potassium
fruits
Kiwi
Kiwi delivers strong anti-inflammatory benefits through exceptionally high vitamin C, actinidin enzyme, and polyphenols that reduce oxidative stress and support digestive health.
Top ingredients: Vitamin C, Actinidin, Polyphenols
fruits
Fresh Figs
Fresh figs provide moderate anti-inflammatory benefits through polyphenols and fiber, though natural sugar content reduces their overall anti-inflammatory potency compared to berries.
Top ingredients: Polyphenols, Fiber, Potassium
fruits
Dates
Dates have neutral to mildly pro-inflammatory effects due to very high natural sugar concentration, though they provide some polyphenols and fiber with minimal processing.
Top ingredients: Natural sugars, Polyphenols, Fiber
fruits
Sweetened Dried Cranberries
Sweetened dried cranberries are mildly pro-inflammatory due to significant added sugar that overshadows the beneficial polyphenols naturally present in fresh cranberries.
Top ingredients: Added sugar, Proanthocyanidins, Fiber
vegetables
Broccoli
Contains high levels of sulforaphane and vitamin C that actively reduce inflammatory markers and oxidative stress.
Top ingredients: Sulforaphane, Vitamin C, Kaempferol
vegetables
Brussels Sprouts
Rich in glucosinolates and vitamin K that suppress inflammatory pathways and enhance antioxidant defenses.
Top ingredients: Glucosinolates, Vitamin K, Alpha-lipoic acid
vegetables
Cauliflower
Provides indole-3-carbinol and choline that reduce inflammatory cytokines and support liver detoxification.
Top ingredients: Indole-3-carbinol, Choline, Vitamin C
vegetables
Sweet Potato
Loaded with beta-carotene and anthocyanins that combat oxidative stress and reduce systemic inflammation.
Top ingredients: Beta-carotene, Anthocyanins, Fiber
vegetables
Beets
Contains betalains and nitrates that lower inflammatory markers and improve vascular function.
Top ingredients: Betalains, Nitrates, Folate
vegetables
Carrots
High in beta-carotene and polyacetylenes that reduce inflammatory responses and support immune balance.
Top ingredients: Beta-carotene, Polyacetylenes, Vitamin K1
vegetables
Red Bell Peppers
Packed with vitamin C and carotenoids that neutralize oxidative stress and decrease inflammatory cytokines.
Top ingredients: Vitamin C, Beta-carotene, Quercetin
vegetables
Tomatoes
Rich in lycopene and vitamin C that lower inflammatory biomarkers and protect against oxidative damage.
Top ingredients: Lycopene, Vitamin C, Naringenin
vegetables
Garlic
Contains allicin and organosulfur compounds that potently suppress inflammatory pathways and enhance immune response.
Top ingredients: Allicin, S-allyl cysteine, Selenium
vegetables
Onions
Provides quercetin and organosulfur compounds that reduce inflammation and support cardiovascular health.
Top ingredients: Quercetin, Allyl sulfides, Chromium
vegetables
Fresh Ginger Root
Contains gingerols and shogaols that powerfully inhibit inflammatory enzymes and reduce pain signaling.
Top ingredients: Gingerols, Shogaols, Zingerone
vegetables
Celery
Offers luteolin and polyacetylenes that reduce inflammatory markers and support detoxification pathways.
Top ingredients: Luteolin, 3-n-butylphthalide, Apigenin
vegetables
Asparagus
Rich in glutathione and saponins that combat oxidative stress and reduce inflammatory cytokine levels.
Top ingredients: Glutathione, Saponins, Folate
vegetables
Zucchini
Contains vitamin C and carotenoids that mildly reduce inflammation and support digestive health.
Top ingredients: Vitamin C, Lutein, Fiber
vegetables
Eggplant
Provides nasunin and chlorogenic acid that offer modest antioxidant protection and reduce oxidative stress.
Top ingredients: Nasunin, Chlorogenic acid, Fiber
vegetables
Artichoke
High in cynarin and silymarin that reduce liver inflammation and support bile production for detoxification.
Top ingredients: Cynarin, Silymarin, Inulin
vegetables
Red Cabbage
Loaded with anthocyanins and glucosinolates that suppress inflammatory genes and enhance antioxidant capacity.
Top ingredients: Anthocyanins, Glucosinolates, Vitamin C
vegetables
Bok Choy
Rich in glucosinolates and vitamin K that reduce inflammatory biomarkers and support bone health.
Top ingredients: Glucosinolates, Vitamin K, Vitamin A
vegetables
Collard Greens
Contains high levels of vitamin K and glucosinolates that powerfully reduce inflammation and oxidative damage.
Top ingredients: Vitamin K, Glucosinolates, Vitamin A
vegetables
Swiss Chard
Packed with betalains and magnesium that reduce inflammatory markers and support metabolic health.
Top ingredients: Betalains, Magnesium, Vitamin K
vegetables
Cucumber
Provides cucurbitacins and fisetin that offer mild anti-inflammatory effects and support hydration.
Top ingredients: Cucurbitacins, Fisetin, Vitamin K
vegetables
Shiitake Mushrooms
Contains lentinan and eritadenine that modulate immune function and reduce inflammatory cytokines.
Top ingredients: Lentinan, Eritadenine, Ergothioneine
vegetables
Button Mushrooms
Provides ergothioneine and selenium that offer modest antioxidant protection and immune support.
Top ingredients: Ergothioneine, Selenium, B vitamins
vegetables
Edamame
Rich in isoflavones and omega-3 ALA that reduce inflammatory markers and support hormonal balance.
Top ingredients: Isoflavones, Omega-3 ALA, Fiber
meats
Sardines
Exceptional anti-inflammatory profile due to high omega-3 fatty acids, selenium, and vitamin D with minimal mercury contamination.
Top ingredients: Omega-3 fatty acids (EPA & DHA), Selenium, Vitamin D
meats
Mackerel
Outstanding omega-3 content provides powerful anti-inflammatory benefits with added CoQ10 for cellular health.
Top ingredients: Omega-3 fatty acids (EPA & DHA), Coenzyme Q10, Vitamin B12
meats
Canned Tuna
Moderate anti-inflammatory benefits from omega-3s, though processing and potential BPA exposure may reduce overall impact.
Top ingredients: Omega-3 fatty acids, Selenium, Protein
meats
Shrimp
Lean protein with astaxanthin antioxidants, though moderate cholesterol and farming practices may slightly offset benefits.
Top ingredients: Astaxanthin, Selenium, Lean protein
meats
Cod
Lean white fish with anti-inflammatory protein and B vitamins, though lower omega-3 content than fatty fish.
Top ingredients: Lean protein, Vitamin B12, Phosphorus
meats
Rainbow Trout
Excellent omega-3 fatty acid content with lower mercury risk provides strong anti-inflammatory cardiovascular benefits.
Top ingredients: Omega-3 fatty acids (EPA & DHA), Vitamin D, Potassium
meats
Grass-Fed Beef
Better omega-3 to omega-6 ratio than grain-fed beef with CLA content, though still mildly pro-inflammatory overall.
Top ingredients: Conjugated linoleic acid (CLA), Omega-3 fatty acids, Saturated fat
meats
Turkey Breast
Very lean protein with tryptophan and B vitamins offers neutral to mildly anti-inflammatory effects without excess fat.
Top ingredients: Lean protein, Tryptophan, Vitamin B6
meats
Hot Dog
Highly processed meat with nitrites, high sodium, saturated fat, and advanced glycation end products drives significant inflammation.
Top ingredients: Sodium nitrite, Saturated fat, Sodium
meats
Pepperoni
Cured meat high in saturated fat, sodium, and nitrates creates a strongly pro-inflammatory metabolic environment.
Top ingredients: Saturated fat, Sodium, Sodium nitrate
meats
Chicken Nuggets
Deep-fried breaded chicken with refined carbohydrates and inflammatory oils produces oxidative stress and metabolic inflammation.
Top ingredients: Trans fats (frying oils), Refined flour, Sodium
meats
Tofu
Plant-based protein with isoflavones and polyunsaturated fats provides mild anti-inflammatory benefits for most individuals.
Top ingredients: Isoflavones, Polyunsaturated fats, Calcium (fortified)
meats
Tempeh
Fermented soybean product with probiotics, fiber, and isoflavones offers anti-inflammatory and gut health benefits.
Top ingredients: Probiotics (fermentation), Isoflavones, Fiber
meats
Whole Eggs
Nutrient-dense protein with choline and antioxidants balanced against moderate cholesterol and arachidonic acid content.
Top ingredients: Choline, Lutein and zeaxanthin, Arachidonic acid
meats
Egg Whites
Pure protein without cholesterol or fat provides mild anti-inflammatory benefits as a clean protein source.
Top ingredients: Lean protein, Selenium, Riboflavin
processed
Walnuts
Walnuts provide exceptional anti-inflammatory benefits through their superior omega-3 to omega-6 ratio and high polyphenol content.
Top ingredients: Omega-3 ALA, Polyphenols, Vitamin E
processed
Almonds
Almonds deliver strong anti-inflammatory effects through vitamin E, magnesium, and fiber while maintaining a favorable fatty acid profile.
Top ingredients: Vitamin E, Magnesium, Monounsaturated Fats
processed
Cashews
Cashews provide moderate anti-inflammatory benefits from copper and magnesium, though their higher carbohydrate content and omega-6 levels reduce overall impact.
Top ingredients: Copper, Magnesium, Monounsaturated Fats
processed
Pistachios
Pistachios offer notable anti-inflammatory benefits through antioxidants, fiber, and beneficial fats that support metabolic and cardiovascular health.
Top ingredients: Lutein & Zeaxanthin, Vitamin B6, Fiber
processed
Peanut Butter (Natural)
Natural peanut butter provides mild anti-inflammatory benefits from resveratrol and healthy fats, though omega-6 content and potential allergenicity limit its score.
Top ingredients: Resveratrol, Niacin, Vitamin E
processed
Chia Seeds
Chia seeds rank among the most anti-inflammatory foods available due to exceptional omega-3 content, fiber, and antioxidant density.
Top ingredients: Omega-3 ALA, Fiber, Antioxidants
processed
Ground Flaxseeds
Ground flaxseeds are one of the most powerful anti-inflammatory foods, providing unmatched plant-based omega-3s, lignans, and fiber.
Top ingredients: Omega-3 ALA, Lignans, Fiber
processed
Hemp Seeds
Hemp seeds provide exceptional anti-inflammatory benefits through their ideal omega-3 to omega-6 ratio, complete protein, and gamma-linolenic acid content.
Top ingredients: Omega-3 & Omega-6 Balance, GLA, Complete Protein
processed
Sunflower Seeds
Sunflower seeds provide moderate anti-inflammatory benefits from vitamin E and selenium, though their high omega-6 content requires dietary balance.
Top ingredients: Vitamin E, Selenium, Magnesium
processed
Pumpkin Seeds
Pumpkin seeds deliver anti-inflammatory benefits through zinc, magnesium, and antioxidants while supporting prostate and immune health.
Top ingredients: Zinc, Magnesium, Antioxidants
processed
Whole Milk
Whole milk has a mild pro-inflammatory tendency due to saturated fat and lactose, though its effects vary significantly based on individual dairy tolerance.
Top ingredients: Saturated Fat, Lactose, Calcium
processed
Unsweetened Almond Milk
Unsweetened almond milk provides mild anti-inflammatory benefits as a low-calorie, plant-based alternative, though it lacks the protein and nutrients of whole almonds.
Top ingredients: Vitamin E, Low Calorie, Monounsaturated Fats
processed
Oat Milk
Oat milk has a nearly neutral inflammatory profile, with beta-glucan fiber benefits offset by higher carbohydrate content and processing additives.
Top ingredients: Beta-Glucan, Carbohydrates, Fortified Nutrients
processed
Cheddar Cheese
Cheddar cheese has a mild pro-inflammatory profile due to high saturated fat and sodium content, though fermentation and protein provide some offsetting benefits.
Top ingredients: Saturated Fat, Sodium, Calcium
processed
Cottage Cheese
Cottage cheese provides mild anti-inflammatory benefits through high protein and probiotic content, with lower fat levels than most cheeses reducing inflammatory potential.
Top ingredients: Casein Protein, Probiotics, Calcium
processed
Ice Cream
Ice cream is significantly pro-inflammatory due to high sugar, saturated fat, and processed ingredients that trigger multiple inflammatory pathways.
Top ingredients: Added Sugar, Saturated Fat, Emulsifiers
processed
Plain Kefir
Plain kefir offers substantial anti-inflammatory benefits through diverse probiotics, bioactive peptides, and improved nutrient bioavailability from fermentation.
Top ingredients: Probiotics, Bioactive Peptides, Calcium
processed
Goat Cheese
Goat cheese has a nearly neutral inflammatory profile, being easier to digest than cow dairy while still containing moderate saturated fat.
Top ingredients: Medium-Chain Fatty Acids, Calcium, Protein
processed
Fresh Mozzarella
Fresh mozzarella has a mildly pro-inflammatory profile with lower saturated fat than aged cheeses, though still containing inflammatory dairy proteins and fats.
Top ingredients: Saturated Fat, Protein, Calcium
processed
Cream Cheese
Cream cheese is notably pro-inflammatory due to very high saturated fat content and minimal nutritional benefits to offset inflammatory effects.
Top ingredients: Saturated Fat, Sodium, Stabilizers
processed
Frozen Yogurt
Frozen yogurt is moderately pro-inflammatory due to high added sugar content, though it provides more probiotics and less fat than ice cream.
Top ingredients: Added Sugar, Probiotics, Calcium
processed
Soy Milk (Unsweetened)
Unsweetened soy milk provides mild anti-inflammatory benefits through isoflavones and complete protein, though phytoestrogen concerns exist for some individuals.
Top ingredients: Isoflavones, Complete Protein, Polyunsaturated Fats
oils
Coconut Oil
Contains high levels of saturated fat that may trigger mild inflammatory responses, though medium-chain triglycerides offer some metabolic benefits.
Top ingredients: Lauric acid, Medium-chain triglycerides, Saturated fat
oils
Canola Oil
A refined vegetable oil with moderate omega-6 content and some omega-3 fatty acids, resulting in a nearly neutral inflammatory profile.
Top ingredients: Omega-6 fatty acids, Omega-3 fatty acids, Monounsaturated fat
oils
Soybean Oil
A highly refined oil with a skewed omega-6 to omega-3 ratio that promotes inflammatory signaling in the body.
Top ingredients: Omega-6 linoleic acid, Polyunsaturated fat, Vitamin E
oils
Flaxseed Oil
Rich in plant-based omega-3 alpha-linolenic acid that actively reduces inflammatory markers and supports cardiovascular health.
Top ingredients: Alpha-linolenic acid, Omega-3 fatty acids, Lignans
oils
Walnut Oil
Contains a favorable balance of omega-3 fatty acids and polyphenols that help reduce systemic inflammation and oxidative stress.
Top ingredients: Omega-3 fatty acids, Polyphenols, Vitamin E
oils
Butter
High saturated fat content activates inflammatory pathways and raises cholesterol markers, though it contains some beneficial fatty acids.
Top ingredients: Saturated fat, Butyrate, Vitamin A
oils
Ghee
Clarified butter with saturated fats that may mildly increase inflammation, offset by butyrate and the removal of allergenic milk proteins.
Top ingredients: Saturated fat, Butyrate, Conjugated linoleic acid
oils
Avocado Oil
Rich in monounsaturated fats and antioxidants that actively reduce inflammatory markers and support cardiovascular health.
Top ingredients: Oleic acid, Vitamin E, Lutein
beverages
Green Tea
Packed with catechins and EGCG that powerfully inhibit inflammatory pathways and reduce oxidative stress throughout the body.
Top ingredients: EGCG, Catechins, L-theanine
beverages
Black Coffee
Contains chlorogenic acid and polyphenols that reduce inflammation markers, though caffeine may increase stress hormones in some individuals.
Top ingredients: Chlorogenic acid, Caffeine, Polyphenols
beverages
Matcha
Concentrated green tea powder delivering exceptionally high levels of EGCG and catechins that strongly suppress inflammatory signaling.
Top ingredients: EGCG, L-theanine, Chlorophyll
beverages
Red Wine
Moderate consumption provides resveratrol and polyphenols with anti-inflammatory benefits, though alcohol itself has pro-inflammatory effects.
Top ingredients: Resveratrol, Polyphenols, Alcohol
beverages
Orange Juice
High natural sugar content triggers insulin spikes and inflammatory responses that outweigh the benefits of vitamin C and flavonoids.
Top ingredients: Fructose, Vitamin C, Hesperidin
beverages
Coconut Water
Natural electrolytes and cytokinins provide mild anti-inflammatory benefits with minimal sugar compared to other fruit beverages.
Top ingredients: Potassium, Cytokinins, Electrolytes
beverages
Diet Soda
Artificial sweeteners and phosphoric acid disrupt gut microbiome balance and promote inflammatory responses despite zero calories.
Top ingredients: Artificial sweeteners, Phosphoric acid, Caffeine
beverages
Black Tea
Theaflavins and polyphenols reduce inflammatory markers and support cardiovascular health with moderate antioxidant activity.
Top ingredients: Theaflavins, Polyphenols, L-theanine
beverages
Beer
Alcohol metabolism and gluten content promote inflammatory responses that outweigh any polyphenol benefits from hops and barley.
Top ingredients: Alcohol, Gluten, Hops
beverages
Sports Drink
High sugar content and artificial additives trigger significant inflammatory responses and insulin spikes despite electrolyte replacement benefits.
Top ingredients: High fructose corn syrup, Artificial colors, Sodium
processed
Turmeric Powder
Curcumin content provides powerful anti-inflammatory effects by blocking NF-kB pathways and reducing multiple inflammatory markers.
Top ingredients: Curcumin, Turmerone, Curcuminoids
processed
Ginger Powder
Gingerols and shogaols strongly inhibit inflammatory pathways and provide relief for digestive inflammation and muscle soreness.
Top ingredients: Gingerol, Shogaol, Zingerone
processed
Cinnamon
Cinnamaldehyde and polyphenols reduce inflammatory markers while improving insulin sensitivity and metabolic function.
Top ingredients: Cinnamaldehyde, Polyphenols, Coumarin
processed
Cayenne Pepper
Capsaicin activates anti-inflammatory pathways and provides pain relief by reducing substance P and inflammatory mediators.
Top ingredients: Capsaicin, Vitamin C, Carotenoids
processed
Ground Cumin
Cuminaldehyde and thymoquinone provide anti-inflammatory benefits while supporting digestive health and immune function.
Top ingredients: Cuminaldehyde, Thymoquinone, Iron
processed
Rosemary
Rosmarinic acid and carnosic acid provide potent antioxidant and anti-inflammatory effects that protect against cellular damage.
Top ingredients: Rosmarinic acid, Carnosic acid, Carnosol
processed
Apple Cider Vinegar
Acetic acid and polyphenols may reduce inflammation and improve insulin sensitivity, though effects are modest compared to other anti-inflammatory foods.
Top ingredients: Acetic acid, Polyphenols, Probiotics
processed
Black Pepper
Piperine enhances nutrient absorption and provides moderate anti-inflammatory effects through antioxidant pathways.
Top ingredients: Piperine, Essential oils, Vitamin K
processed
Potato Chips
Deep-fried in inflammatory omega-6 oils and loaded with sodium, potato chips trigger oxidative stress and inflammatory responses throughout the body.
Top ingredients: Potatoes, Vegetable oil (soybean/canola), Salt
processed
Granola Bar
Commercial granola bars combine added sugars with inflammatory seed oils, though whole grain oats provide some anti-inflammatory fiber to offset the processed ingredients.
Top ingredients: Rolled oats, Brown rice syrup, Soybean oil
processed
Candy Bar
Candy bars combine refined sugar, hydrogenated oils, and artificial additives in a potent pro-inflammatory package that spikes insulin and oxidative stress.
Top ingredients: Milk chocolate, Corn syrup, Palm oil
processed
Raw Honey
Raw honey contains polyphenols and enzymes with anti-inflammatory properties, though its fructose content can still elevate blood sugar and trigger mild inflammatory responses.
Top ingredients: Glucose, Fructose, Enzymes and polyphenols
processed
Maple Syrup
Pure maple syrup provides antioxidant polyphenols and minerals, but its concentrated sugar content still promotes inflammatory blood sugar fluctuations.
Top ingredients: Sucrose, Water, Polyphenols
processed
Ketchup
Commercial ketchup delivers inflammatory high-fructose corn syrup alongside lycopene-rich tomatoes, creating a mixed profile that leans pro-inflammatory.
Top ingredients: Tomato concentrate, High-fructose corn syrup, Vinegar
processed
Mayonnaise
Mayonnaise relies on omega-6-rich seed oils that promote inflammatory pathways, despite providing some beneficial fats from egg yolks.
Top ingredients: Soybean oil, Egg yolks, Vinegar
processed
Frozen Pizza
Frozen pizza combines refined white flour, processed meats, inflammatory cheese, and seed oils into a highly processed meal that strongly promotes systemic inflammation.
Top ingredients: Enriched wheat flour, Mozzarella cheese, Processed meat toppings
processed
French Fries
Deep-fried in inflammatory seed oils at high temperatures, french fries generate acrylamide and oxidized fats that trigger widespread inflammatory responses.
Top ingredients: Potatoes, Soybean/canola oil, Salt
processed
Donuts
Donuts merge refined flour, sugar, and trans-fat-laden oils through deep frying, creating an inflammatory perfect storm that spikes blood sugar and oxidative stress.
Top ingredients: Refined wheat flour, Sugar, Partially hydrogenated oil
processed
Chocolate Chip Cookies
Cookies combine refined flour, sugar, and butter in ratios that promote inflammatory blood sugar spikes, though dark chocolate chips provide minimal antioxidant benefit.
Top ingredients: Enriched wheat flour, Sugar, Butter
processed
Whey Protein Shake
Plain whey protein isolate supports muscle recovery with minimal inflammatory impact, though added sugars and artificial ingredients in many commercial formulas increase the score.
Top ingredients: Whey protein isolate, Natural/artificial flavors, Sucralose or sugar
processed
Tortilla Chips
Fried corn tortilla chips deliver inflammatory omega-6 oils and excess sodium, though whole corn provides some fiber and resistant starch benefits.
Top ingredients: Corn, Vegetable oil, Salt
processed
Microwave Popcorn
Microwave popcorn's inflammatory artificial butter flavorings and seed oils overshadow the anti-inflammatory whole grain benefits of the corn itself.
Top ingredients: Popcorn kernels, Palm oil, Artificial butter flavor
processed
Ranch Dressing
Ranch dressing combines inflammatory seed oils with buttermilk and herbs, creating a pro-inflammatory condiment despite some beneficial probiotic content.
Top ingredients: Soybean oil, Buttermilk, Herbs and spices
grains
Chickpeas
Chickpeas deliver powerful anti-inflammatory benefits through fiber, plant protein, and polyphenols that support gut health and reduce systemic inflammation.
Top ingredients: Complex carbohydrates, Plant protein, Resistant starch
grains
Black Beans
Black beans are potent anti-inflammatory foods rich in anthocyanins, fiber, and resistant starch that improve gut health and reduce oxidative stress.
Top ingredients: Resistant starch, Anthocyanins, Fiber
grains
Kidney Beans
Kidney beans provide anti-inflammatory fiber, resistant starch, and antioxidants that support metabolic health and reduce chronic disease markers.
Top ingredients: Fiber, Plant protein, Iron
grains
Farro
Ancient grain farro offers anti-inflammatory benefits through fiber, protein, and antioxidants while maintaining a low glycemic response.
Top ingredients: Whole grain, Plant protein, Magnesium
grains
Barley
Barley's exceptional beta-glucan fiber content provides powerful anti-inflammatory and cholesterol-lowering effects that protect cardiovascular health.
Top ingredients: Beta-glucan fiber, Whole grain, Selenium
grains
Whole Wheat Bread
Whole wheat bread provides fiber and minerals that offer mild anti-inflammatory benefits, though processing and gluten content limit its protective effects.
Top ingredients: Whole wheat flour, Water, Yeast
grains
Sourdough Bread
Sourdough fermentation partially breaks down gluten and phytic acid, creating a more digestible bread with reduced inflammatory potential compared to conventional wheat bread.
Top ingredients: Fermented wheat flour, Water, Salt
grains
Whole Wheat Pasta
Whole wheat pasta retains the bran and germ of wheat, providing fiber and minerals that support anti-inflammatory pathways despite containing gluten.
Top ingredients: Whole wheat semolina, Water
grains
White Pasta
Refined white pasta lacks fiber and nutrients, creating rapid blood sugar spikes that trigger inflammatory insulin responses and oxidative stress.
Top ingredients: Refined durum wheat, Water
grains
Buckwheat
Gluten-free buckwheat delivers potent anti-inflammatory benefits through rutin and other flavonoids that strengthen blood vessels and reduce oxidative stress.
Top ingredients: Buckwheat groats, Rutin, Magnesium
grains
Rolled Oats
Rolled oats provide beta-glucan fiber that powerfully reduces cholesterol and inflammation while supporting stable blood sugar and gut health.
Top ingredients: Whole grain oats, Beta-glucan, Avenanthramides
grains
Corn Tortilla
Traditional corn tortillas offer whole grain benefits and are gluten-free, though lime processing and minimal fiber create a modest glycemic response.
Top ingredients: Nixtamalized corn, Water, Salt
grains
Flour Tortilla
Refined flour tortillas provide minimal nutrition while delivering inflammatory gluten and often contain hydrogenated oils that promote systemic inflammation.
Top ingredients: Enriched wheat flour, Vegetable shortening, Salt
grains
Couscous
Refined wheat couscous acts like pasta, creating moderate blood sugar spikes and inflammatory responses despite its light texture and quick preparation.
Top ingredients: Refined durum wheat, Water
grains
Amaranth
Ancient pseudocereal amaranth delivers exceptional anti-inflammatory benefits through complete protein, squalene, and powerful antioxidant phytochemicals.
Top ingredients: Complete protein, Squalene, Magnesium
grains
Navy Beans
Navy beans provide resistant starch and soluble fiber that support gut bacteria and reduce inflammatory markers, though they may cause digestive discomfort in sensitive individuals.
Top ingredients: Resistant Starch, Soluble Fiber, Polyphenols
grains
Millet
This ancient grain offers magnesium and antioxidants that combat inflammation while being naturally gluten-free and easy to digest.
Top ingredients: Magnesium, Polyphenols, B Vitamins
grains
Rice Noodles
Rice noodles spike blood sugar rapidly due to their refined carbohydrate content, triggering mild inflammatory responses without the fiber present in whole grains.
Top ingredients: Refined Rice Flour, Water, Tapioca Starch
grains
Sprouted Grain Bread
Sprouting grains increases enzyme activity and nutrient bioavailability while reducing antinutrients, resulting in better digestibility and lower inflammatory potential than conventional bread.
Top ingredients: Sprouted Whole Grains, Live Enzymes, Increased B Vitamins
grains
Dried Lentils
Lentils are among the most anti-inflammatory legumes, packed with polyphenols, fiber, and plant protein that support gut health and reduce systemic inflammation.
Top ingredients: Polyphenols, Soluble Fiber, Plant Protein
grains
Green Peas
Green peas deliver anti-inflammatory benefits through their unique combination of antioxidants, fiber, and plant compounds that support gut and metabolic health.
Top ingredients: Antioxidants, Fiber, Vitamin K
grains
Black-Eyed Peas
Black-eyed peas provide resistant starch and polyphenols that reduce inflammation while delivering plant-based protein and essential minerals.
Top ingredients: Resistant Starch, Polyphenols, Folate
grains
Wild Rice
Wild rice contains higher antioxidant levels than most grains and provides fiber and minerals that support metabolic health and reduce inflammatory markers.
Top ingredients: Anthocyanins, Fiber, Zinc
grains
Muesli
Unsweetened muesli combines whole grains, nuts, and dried fruit to deliver fiber and antioxidants that reduce inflammation, though added sugar varieties can negate these benefits.
Top ingredients: Whole Grain Oats, Nuts, Dried Fruit
grains
Granola
Commercial granola typically contains high amounts of added sugar and inflammatory oils that outweigh the benefits of its whole grain and nut components.
Top ingredients: Added Sugars, Vegetable Oils, Oats
meats
Conventional Beef
Grain-fed conventional beef contains higher omega-6 fatty acids and less anti-inflammatory nutrients compared to grass-fed varieties, contributing to inflammatory responses when consumed frequently.
Top ingredients: Saturated Fat, Heme Iron, Omega-6 Fatty Acids
meats
Pork Tenderloin
Pork tenderloin is one of the leanest cuts of pork, with minimal inflammatory impact when prepared without processed ingredients or excessive cooking temperatures.
Top ingredients: Lean Protein, B Vitamins, Selenium
meats
Lamb
Lamb contains conjugated linoleic acid with potential anti-inflammatory properties, but its high saturated fat content can promote inflammation when consumed in large amounts.
Top ingredients: Saturated Fat, Conjugated Linoleic Acid, Zinc
meats
Turkey Deli Meat
Processed deli turkey contains sodium nitrites, excess salt, and preservatives that trigger inflammatory responses despite being a lean protein source.
Top ingredients: Sodium Nitrites, Sodium, Processed Additives
meats
Salami
Salami is highly processed with saturated fat, sodium nitrites, and excessive salt that drive inflammation and increase cardiovascular disease risk.
Top ingredients: Saturated Fat, Sodium Nitrites, Sodium
meats
Seitan
Seitan provides plant-based protein with a low inflammatory profile for those without gluten sensitivity, though it can trigger immune responses in susceptible individuals.
Top ingredients: Wheat Gluten, Protein, Minerals
meats
Bison
Bison is leaner than conventional beef with a better omega-3 to omega-6 ratio, resulting in a lower inflammatory impact while providing high-quality protein.
Top ingredients: Lean Protein, Omega-3 Fatty Acids, Iron
meats
Venison
Wild venison is exceptionally lean with higher omega-3 content than farmed meats, making it one of the least inflammatory red meat options available.
Top ingredients: Lean Protein, Omega-3 Fatty Acids, B Vitamins
meats
Duck
Duck contains more fat than chicken or turkey, with a fatty acid profile that includes both beneficial monounsaturated fats and inflammatory saturated fats.
Top ingredients: Monounsaturated Fats, Saturated Fat, Protein
meats
Anchovies
Anchovies are among the most anti-inflammatory animal proteins, packed with omega-3 fatty acids, selenium, and minimal mercury contamination due to their small size.
Top ingredients: Omega-3 Fatty Acids, Selenium, Vitamin D
oils
Sunflower Oil
Standard sunflower oil is extremely high in omega-6 linoleic acid, which promotes inflammatory pathways when consumed in excess relative to omega-3 intake.
Top ingredients: Omega-6 Fatty Acids, Vitamin E, Refined Processing
oils
Sesame Oil
Sesame oil contains unique lignans and antioxidants that provide anti-inflammatory benefits, though it still has moderate omega-6 content that requires balanced intake.
Top ingredients: Sesamolin, Sesamin, Polyunsaturated Fats
oils
Margarine
Margarine often contains partially hydrogenated oils, inflammatory omega-6 fats, and additives that contribute to cardiovascular inflammation despite being marketed as a butter alternative.
Top ingredients: Vegetable Oils, Trans Fats (some brands), Emulsifiers
oils
Lard
Lard is high in saturated fat and may contain inflammatory compounds from conventional pork production, though pastured lard has a better fatty acid profile.
Top ingredients: Saturated Fat, Monounsaturated Fat, Cholesterol
oils
Palm Oil
Palm oil's high saturated fat content promotes inflammatory responses, though it contains some beneficial tocotrienols that provide antioxidant activity.
Top ingredients: Saturated Fat, Tocotrienols, Beta-Carotene
oils
MCT Oil
Medium-chain triglycerides are metabolized differently from other fats and show neutral inflammatory effects, with some research suggesting potential cognitive and metabolic benefits.
Top ingredients: Caprylic Acid (C8), Capric Acid (C10), Medium-Chain Triglycerides
oils
Grapeseed Oil
Grapeseed oil contains very high levels of omega-6 fatty acids that can promote inflammation when consumed regularly, despite its vitamin E content and high smoke point.
Top ingredients: Omega-6 Linoleic Acid, Vitamin E, Polyphenols
processed
White Sugar
Refined white sugar drives inflammation through rapid blood glucose spikes, insulin resistance, and advanced glycation end-product formation without providing any beneficial nutrients.
Top ingredients: Sucrose, Refined Carbohydrates, Zero Nutrients
processed
Fast Food Burger
Fast food burgers combine inflammatory refined carbohydrates, processed meat, trans fats, and excess sodium in a single meal that triggers multiple inflammatory pathways.
Top ingredients: Refined Bun, Processed Beef, Trans Fats
processed
Meal Replacement Bar
Meal replacement bars vary widely in quality, with many containing added sugars and inflammatory oils that offset the benefits of protein and fiber content.
Top ingredients: Protein Isolates, Added Sugars, Vegetable Oils
processed
Olive Oil Vinaigrette
Simple olive oil and vinegar dressings provide anti-inflammatory monounsaturated fats and polyphenols that support heart health and reduce oxidative stress.
Top ingredients: Extra Virgin Olive Oil, Vinegar, Herbs
processed
Ranch Dip
Commercial ranch dip contains inflammatory vegetable oils, excess sodium, and additives that outweigh any benefits from herbs and dairy components.
Top ingredients: Vegetable Oils, Sodium, Preservatives
processed
Beef Jerky
Beef jerky combines the inflammatory effects of processed red meat with high sodium and preservatives that trigger immune responses despite being a convenient protein source.
Top ingredients: Sodium Nitrites, Sodium, Processed Beef
processed
Trail Mix (with chocolate)
Trail mix with chocolate and dried fruit provides beneficial nuts and seeds, but added sugars and inflammatory oils in chocolate chips increase the overall inflammatory load.
Top ingredients: Nuts, Dried Fruit, Chocolate Chips
processed
Roasted Peanuts
Roasted peanuts provide anti-inflammatory resveratrol and healthy fats, though they contain moderate omega-6 levels and potential aflatoxin exposure that slightly increase inflammatory risk.
Top ingredients: Resveratrol, Monounsaturated Fats, Omega-6 Fatty Acids
processed
Almond Butter
Almond butter delivers concentrated anti-inflammatory vitamin E, magnesium, and monounsaturated fats that support heart health and reduce oxidative stress.
Top ingredients: Vitamin E, Monounsaturated Fats, Magnesium
processed
Coconut Yogurt (Unsweetened)
Unsweetened coconut yogurt provides probiotics and medium-chain triglycerides with a mildly anti-inflammatory profile, though it lacks the protein of dairy yogurt.
Top ingredients: Probiotics, Medium-Chain Triglycerides, Lauric Acid
beverages
Green Smoothie
Green smoothies made with leafy greens, fruits, and healthy fats provide concentrated antioxidants, fiber, and phytonutrients that reduce inflammation and support detoxification.
Top ingredients: Leafy Greens, Antioxidants, Fiber
beverages
Chai Latte
Chai lattes contain anti-inflammatory spices like cinnamon and ginger, but commercial versions with added sugar and dairy can shift the balance toward mild inflammation.
Top ingredients: Spices, Added Sugar, Milk
beverages
Protein Water
Protein water provides convenient protein but often contains artificial sweeteners, flavors, and additives that may trigger mild inflammatory responses in sensitive individuals.
Top ingredients: Protein Isolate, Artificial Sweeteners, Additives
beverages
Sparkling Water with Citrus
Naturally flavored sparkling water provides hydration with minimal inflammatory impact, though carbonation may cause digestive discomfort in sensitive individuals.
Top ingredients: Carbonated Water, Natural Citrus Essence, Zero Calories
beverages
Herbal Tea
Herbal teas like chamomile, peppermint, and ginger contain anti-inflammatory compounds that soothe digestion, reduce oxidative stress, and support overall wellness.
Top ingredients: Polyphenols, Essential Oils, Antioxidants
vegetables
Corn
Fresh corn provides fiber and antioxidants, but its high starch content and potential for GMO varieties with pesticide residues contribute to mild inflammatory effects.
Top ingredients: Starch, Fiber, Lutein
vegetables
Regular Potato
Plain potatoes have a neutral inflammatory profile, offering resistant starch when cooled and vitamin C, though preparation methods like frying dramatically increase inflammatory potential.
Top ingredients: Starch, Vitamin C, Potassium
vegetables
Romaine Lettuce
Romaine lettuce provides folate, vitamin K, and antioxidants with high water content that supports hydration and reduces inflammation with minimal calories.
Top ingredients: Vitamin K, Folate, Antioxidants