grains
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.
Resistant Starch
-0.6
Fermented by gut bacteria into anti-inflammatory short-chain fatty acids that strengthen intestinal barrier function.
Soluble Fiber
-0.4
Slows glucose absorption and feeds beneficial microbiota, reducing systemic inflammation.
Polyphenols
-0.2
Plant compounds that neutralize oxidative stress and modulate immune response.
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), which can trigger bloating and gas in those with IBS or FODMAP sensitivity.
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