grains
Lentils are among the most anti-inflammatory legumes, packed with polyphenols, fiber, and plant protein that support gut health and reduce systemic inflammation.
Polyphenols
-0.7
Rich in flavonoids and phenolic acids that inhibit inflammatory enzymes and reduce oxidative stress markers.
Soluble Fiber
-0.5
Feeds beneficial gut bacteria that produce anti-inflammatory short-chain fatty acids like butyrate.
Plant Protein
-0.4
Provides amino acids without the saturated fat and heme iron found in red meat that can trigger inflammation.
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.
High in galacto-oligosaccharides (GOS) and should be limited or avoided during the elimination phase of a low FODMAP diet.
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