Anti-Inflammatory Food Chart

197 everyday foods rated on a seven-point scale from strongly anti-inflammatory to highly inflammatory. Chronic inflammation is a shared driver across metabolic, cardiovascular, and digestive conditions, and diet is one of the inputs you control daily. Both ends of this scale have a place in a balanced diet — awareness is the goal, not restriction.

The scale

  • Strongly Anti-Inflammatory
  • Anti-Inflammatory
  • Mildly Anti-Inflammatory
  • Neutral
  • Mildly Inflammatory
  • Inflammatory
  • Highly Inflammatory

Fruits

Fresh and dried fruits — many are rich in antioxidants that fight inflammation (28 items)

  • Lemons — Strongly Anti-Inflammatory
  • Limes — Strongly Anti-Inflammatory
  • Watermelons — Strongly Anti-Inflammatory
  • Grapefruit — Strongly Anti-Inflammatory
  • Raspberry — Strongly Anti-Inflammatory
  • Dates — Anti-Inflammatory
  • Figs — Anti-Inflammatory
  • Melons — Anti-Inflammatory
  • Grapes — Anti-Inflammatory
  • Kiwi — Anti-Inflammatory
  • Apples — Anti-Inflammatory
  • Pears — Anti-Inflammatory
  • Mango — Anti-Inflammatory
  • Oranges — Mildly Anti-Inflammatory
  • Cherries — Mildly Anti-Inflammatory
  • Pineapples — Mildly Anti-Inflammatory
  • Peaches — Mildly Anti-Inflammatory
  • Most Berries — Mildly Anti-Inflammatory
  • Apricots — Mildly Anti-Inflammatory
  • Bananas — Mildly Inflammatory
  • Prunes — Mildly Inflammatory
  • Natural fruit juice — Mildly Inflammatory
  • Unsweetened jams — Mildly Inflammatory
  • Cranberry — Inflammatory
  • Pomegranate — Inflammatory
  • Sweetened Fruit Juices — Highly Inflammatory
  • Jams — Highly Inflammatory
  • Dried fruits (Sulphured) — Highly Inflammatory

Vegetables & Legumes

Plant-based foods and protein sources — most are anti-inflammatory powerhouses (38 items)

  • Broccoli — Strongly Anti-Inflammatory
  • Cucumber — Strongly Anti-Inflammatory
  • Collard Greens — Strongly Anti-Inflammatory
  • Kale — Strongly Anti-Inflammatory
  • Chard — Strongly Anti-Inflammatory
  • Spinach (Raw) — Strongly Anti-Inflammatory
  • Onion — Strongly Anti-Inflammatory
  • Garlic — Strongly Anti-Inflammatory
  • Parsley — Strongly Anti-Inflammatory
  • Sea vegetables — Strongly Anti-Inflammatory
  • Bell Pepper — Anti-Inflammatory
  • Cauliflower — Anti-Inflammatory
  • Okra — Anti-Inflammatory
  • Ginger — Anti-Inflammatory
  • Sweet Potato — Anti-Inflammatory
  • Cabbage — Anti-Inflammatory
  • Celery — Anti-Inflammatory
  • Carrots — Anti-Inflammatory
  • Asparagus — Anti-Inflammatory
  • Potato Skins — Mildly Anti-Inflammatory
  • Beets — Mildly Anti-Inflammatory
  • Lettuce — Mildly Anti-Inflammatory
  • Mushrooms — Mildly Anti-Inflammatory
  • Brussels Sprouts — Mildly Anti-Inflammatory
  • Pumpkin — Mildly Anti-Inflammatory
  • Squash — Mildly Anti-Inflammatory
  • Tempeh — Mildly Anti-Inflammatory
  • Tomatoes — Mildly Anti-Inflammatory
  • Cooked Spinach — Mildly Inflammatory
  • Soy Protein Powder — Mildly Inflammatory
  • Lentils — Mildly Inflammatory
  • Chick + Split Peas — Mildly Inflammatory
  • Tofu — Mildly Inflammatory
  • Edamame — Mildly Inflammatory
  • Potatoes w/o skin — Inflammatory
  • Beans (Pinto, Kidney, Lima) — Inflammatory
  • Processed Soy beans — Highly Inflammatory
  • Salted Peanut Butter — Highly Inflammatory

Grains & Cereals

Whole grains, breads, and processed grain products (20 items)

  • Whole Oats — Mildly Anti-Inflammatory
  • Quinoa — Mildly Anti-Inflammatory
  • Millet + Spelt — Mildly Anti-Inflammatory
  • Hemp Protein — Mildly Anti-Inflammatory
  • Sprouted Grain Bread — Mildly Anti-Inflammatory
  • Wild Rice — Mildly Anti-Inflammatory
  • Basmati + Brown Rice — Mildly Inflammatory
  • Wheat — Mildly Inflammatory
  • Buckwheat — Mildly Inflammatory
  • Amaranth — Mildly Inflammatory
  • Whole Wheat Bread + Pasta — Mildly Inflammatory
  • Rice Protein Powder — Inflammatory
  • Oats + Bran — Inflammatory
  • Rye — Inflammatory
  • White Bread + Pasta — Inflammatory
  • White Rice — Inflammatory
  • Chocolate — Highly Inflammatory
  • Pastries — Highly Inflammatory
  • Cookies — Highly Inflammatory
  • Cakes — Highly Inflammatory

Meat & Animal Products

Animal proteins and dairy — quality and processing matter (20 items)

  • Dairy Probiotic Cultures — Mildly Anti-Inflammatory
  • Human Breast Milk — Mildly Anti-Inflammatory
  • Whey Protein — Mildly Inflammatory
  • Fish — Mildly Inflammatory
  • Venison — Mildly Inflammatory
  • Duck — Mildly Inflammatory
  • Turkey — Mildly Inflammatory
  • Cottage Cheese — Mildly Inflammatory
  • Goat + Sheep Milk — Mildly Inflammatory
  • Chicken (White meat) — Inflammatory
  • Lamb — Inflammatory
  • Veal — Inflammatory
  • Shellfish — Inflammatory
  • Casein (milk protein) — Inflammatory
  • Beef — Highly Inflammatory
  • Pork — Highly Inflammatory
  • Hard Cheeses — Highly Inflammatory
  • Eggs — Highly Inflammatory
  • Processed Meats — Highly Inflammatory
  • Ice Cream — Highly Inflammatory

Oils, Plants & Seeds

Healthy fats, nuts, and seeds — omega balance affects inflammation (23 items)

  • All Sprouts — Strongly Anti-Inflammatory
  • Sprouted/Soaked Nuts + Seeds — Strongly Anti-Inflammatory
  • Wheat Grass — Strongly Anti-Inflammatory
  • Pumpkin Seeds — Anti-Inflammatory
  • Almonds — Anti-Inflammatory
  • Chia Seeds — Anti-Inflammatory
  • Raw Almond Butter — Anti-Inflammatory
  • Olive Oil — Anti-Inflammatory
  • Macadamia Nut Oil — Anti-Inflammatory
  • Avocados — Mildly Anti-Inflammatory
  • Most Raw Nuts And Seeds — Mildly Anti-Inflammatory
  • Coconut, Hemp, Flax Oils — Mildly Anti-Inflammatory
  • Almond, Corn, Safflower Oils — Mildly Inflammatory
  • Sesame, Canola Oil — Mildly Inflammatory
  • Pine Nuts — Mildly Inflammatory
  • Lard — Inflammatory
  • Chestnut + Palm Kernel Oils — Inflammatory
  • Peanuts — Inflammatory
  • Roasted Nuts & Seeds — Inflammatory
  • Margarine — Highly Inflammatory
  • Hydrogenated Oils — Highly Inflammatory
  • Cottonseed Oil — Highly Inflammatory
  • Heated Oils — Highly Inflammatory

Seasoning, Spices & Sweeteners

Many spices have powerful anti-inflammatory compounds (34 items)

  • Celtic Sea Salt — Strongly Anti-Inflammatory
  • Himalayan Pink Salt — Strongly Anti-Inflammatory
  • Miso — Strongly Anti-Inflammatory
  • Cayenne — Strongly Anti-Inflammatory
  • Baking Soda — Strongly Anti-Inflammatory
  • Cinnamon — Anti-Inflammatory
  • Ginger — Anti-Inflammatory
  • Dill — Anti-Inflammatory
  • Mint — Anti-Inflammatory
  • Turmeric — Anti-Inflammatory
  • Basil — Anti-Inflammatory
  • Oregano — Anti-Inflammatory
  • Stevia — Anti-Inflammatory
  • Most Herbs — Mildly Anti-Inflammatory
  • Curry — Mildly Anti-Inflammatory
  • Tamari — Mildly Anti-Inflammatory
  • Raw Honey — Mildly Anti-Inflammatory
  • Maple Syrup — Mildly Anti-Inflammatory
  • Carob — Mildly Inflammatory
  • Tahini — Mildly Inflammatory
  • Processed Honey — Mildly Inflammatory
  • Molasses — Mildly Inflammatory
  • Agave — Mildly Inflammatory
  • Vanilla — Inflammatory
  • Nutmeg — Inflammatory
  • Mayonnaise — Inflammatory
  • Ketchup — Inflammatory
  • Table Salt — Inflammatory
  • Brown Sugar — Inflammatory
  • Soy Sauce — Highly Inflammatory
  • Nutritional Yeast — Highly Inflammatory
  • Black Pepper — Highly Inflammatory
  • Aspartame — Highly Inflammatory
  • MSG — Highly Inflammatory

Beverages

What you drink matters — hydration and polyphenols reduce inflammation (19 items)

  • Lemon Water — Strongly Anti-Inflammatory
  • Herbal Tea — Strongly Anti-Inflammatory
  • Ginger Tea — Anti-Inflammatory
  • Kombucha — Anti-Inflammatory
  • Apple Cider Vinegar — Anti-Inflammatory
  • Green Tea — Mildly Anti-Inflammatory
  • Mineral Water — Mildly Anti-Inflammatory
  • Ionized Water — Mildly Anti-Inflammatory
  • Pure Water — Neutral
  • Kona Coffee — Mildly Inflammatory
  • Rice Vinegar — Mildly Inflammatory
  • Coffee — Inflammatory
  • Black Tea — Inflammatory
  • Red Wine Vinegar — Inflammatory
  • Balsamic Vinegar — Inflammatory
  • Caffeine Drinks — Highly Inflammatory
  • Alcoholic Drinks — Highly Inflammatory
  • Soda — Highly Inflammatory
  • White Vinegar — Highly Inflammatory

Activities & Lifestyle

Stress, sleep, and movement directly influence your inflammatory response (15 items)

  • Deep Sleep — Strongly Anti-Inflammatory
  • Cold Bath/Shower — Strongly Anti-Inflammatory
  • Massage — Strongly Anti-Inflammatory
  • Deep Breathing — Anti-Inflammatory
  • Tai Chi — Anti-Inflammatory
  • Meditation — Anti-Inflammatory
  • Yin Yoga — Mildly Anti-Inflammatory
  • Slow Synchronized Movement — Mildly Anti-Inflammatory
  • Walking — Mildly Inflammatory
  • Weight Lifting — Inflammatory
  • Shallow Breathing — Inflammatory
  • Most High-Intensity Exercise — Inflammatory
  • Lack of Sleep — Highly Inflammatory
  • Excess Stress — Highly Inflammatory
  • Hot Bath (prolonged) — Highly Inflammatory

Want this built into daily practice? The Sakred Health app pairs it with guided protocols, or read our cited guide to gut health.