Anti Inflammatory Food Guide
Guide for anti inflammatory food
Anti-Inflammatory Food Guide
Explore foods by inflammation score. Negative scores are anti-inflammatory; positive scores are pro-inflammatory.
Turmeric
Category: Spices
Key compounds: Curcumin, Turmerones
Blueberries
Category: Fruits
Key compounds: Anthocyanins, Quercetin, Vitamin C
Olive oil
Category: Fats & Oils
Key compounds: Oleocanthal, Oleic acid, Polyphenols
Salmon
Category: Proteins
Key compounds: Omega-3 fatty acids, Astaxanthin, Vitamin D
Leafy greens
Category: Vegetables
Key compounds: Vitamin K, Lutein, Magnesium
Ginger
Category: Spices
Key compounds: Gingerol, Shogaol, Zingerone
Green tea
Category: Beverages
Key compounds: EGCG, Catechins, L-theanine
Nuts (mixed)
Category: Nuts & Seeds
Key compounds: Omega-3 ALA, Magnesium, Vitamin E
Strawberries
Category: Fruits
Key compounds: Anthocyanins, Vitamin C, Ellagic acid
Tomatoes
Category: Vegetables
Key compounds: Lycopene, Vitamin C, Potassium
Oranges
Category: Fruits
Key compounds: Vitamin C, Flavonoids, Fiber
Red meat
Category: Proteins
Key compounds: Arachidonic acid, Heme iron, Saturated fat
Better alternatives: Salmon, Chicken, Plant-based proteins
White bread
Category: Grains
Key compounds: Refined flour, Added sugars
Better alternatives: Whole grain bread, Sourdough, Sprouted grain bread
Refined carbs
Category: Grains
Key compounds: Advanced glycation end products
Better alternatives: Whole grains, Quinoa, Brown rice
Margarine
Category: Fats & Oils
Key compounds: Trans fats, Omega-6 excess
Better alternatives: Olive oil, Avocado, Coconut oil
Fried foods
Category: Prepared Foods
Key compounds: Trans fats, Advanced glycation end products
Better alternatives: Baked foods, Air-fried foods, Steamed foods
Pastries
Category: Prepared Foods
Key compounds: Refined sugar, Trans fats, Refined flour
Better alternatives: Fresh fruit, Dark chocolate (70%+), Oat-based snacks
Soda
Category: Beverages
Key compounds: High-fructose corn syrup, Phosphoric acid
Better alternatives: Sparkling water, Herbal tea, Infused water
Processed meat
Category: Proteins
Key compounds: Nitrates, Advanced glycation end products, Sodium
Better alternatives: Fresh poultry, Fish, Legumes
Score Scale
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Key Features
Quick and easy anti inflammatory food guide conversions
Supports metric and imperial units
Adjustable serving sizes
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How to Use Anti Inflammatory Food Guide
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Frequently Asked Questions
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Yes, the tool is fully responsive and works on phones, tablets, and desktop computers.
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