Inflammatory & Anti-Inflammatory Foods

Some foods calm inflammation. Others fuel it. And most of what you eat every day falls somewhere in between.

We've reviewed the scientific evidence behind each food and assigned it a score from 1 to 10 on the inflammation scale. Here you'll discover why a food may be inflammatory or anti-inflammatory, what to eat instead when it scores poorly, and recipes featuring foods with potential health benefits. Start with the food you eat most often.

A mound of whole brown flaxseed on a pale surface, with dried flax stalks behind it

Flaxseed

Flaxseed is anti-inflammatory largely because of its lignans, plant compounds that gut bacteria convert into a form the body absorbs.

A small pile of dark green dried seaweed strands on a plain light background

Seaweed

Seaweed is anti-inflammatory largely because of fucoidan, a sugar-like compound in the slippery coating of brown seaweeds such as kelp and wakame.

A pile of whole brown cumin seeds on a white surface, showing their ridged, elongated shape

Cumin

Cumin is anti-inflammatory thanks to cuminaldehyde, the compound that gives the spice its smell.

Raw rack of lamb with the fat cap on, resting on a wooden cutting board

Lamb

Lamb is inflammatory, and the reason is its saturated fat, which makes up close to half the fat in a lamb chop.

Close-up of raw Brussels sprouts piled together, showing their tight green leaves and pale trimmed stems

Brussels Sprouts

Brussels sprouts are anti-inflammatory largely because of sinigrin, a sulphur compound of the cabbage family that sprouts are especially rich in.

Two halves of a pink grapefruit on a dark surface, showing the red segments and the white pith

Grapefruit

Grapefruit is anti-inflammatory thanks to naringin, a flavonoid concentrated in the pith and the tough walls around each segment.

Whole pepperoni pizza on a wooden board, seen from above with chilli flakes scattered around

Pizza

Pizza is inflammatory, and what makes it so is the stack rather than any one ingredient.

Dried pinto beans with speckled brown and cream skins, seen close up

Pinto Beans

Pinto beans are anti-inflammatory, and the reason starts with their soluble fibre.

Whole cucumber with three slices cut from the end, showing the dark green skin and pale seeded flesh

Cucumber

Cucumber is anti-inflammatory largely because of the cucurbitacins and the vitamin K in its skin.

Whole napa cabbage kimchi in a dark bowl, with red chilli, garlic and salt beside it

Kimchi

Kimchi is anti-inflammatory, and the reason is the bacteria that make it.