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grains

Buckwheat

-1.3

Gluten-free buckwheat delivers potent anti-inflammatory benefits through rutin and other flavonoids that strengthen blood vessels and reduce oxidative stress.

Ingredient score breakdown

Rutin and quercetin

-0.6

Powerful flavonoid antioxidants strengthen capillaries, reduce inflammation, and protect against cardiovascular disease.

Resistant starch

-0.5

Prebiotic carbohydrates promote beneficial gut bacteria and anti-inflammatory short-chain fatty acid production.

Complete protein profile

-0.3

All essential amino acids support tissue repair without the inflammatory saturated fats of animal proteins.

High magnesium content

+0.1

While anti-inflammatory, excessive magnesium can cause digestive discomfort in sensitive individuals.

Why this score

This score is ingredient-based and weighted by DII-inspired evidence. Foods with added sugar, refined starches, and heavy processing trend higher; foods with fiber, omega-3, and polyphenols trend lower.

FODMAP note

Low FODMAP and naturally gluten-free, making it an excellent choice for those with wheat sensitivity or celiac disease.

Healthier alternatives

  • quinoa bowl
  • amaranth

Related foods

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