Anti-Inflammatory Diet Score
Check off what you ate today. See where the day landed on the inflammation ledger.
Anti-inflammatory (adds points)
Pro-inflammatory (subtracts)
How this is calculated
Each food gets a small positive or negative score based on its published effect on inflammatory markers such as CRP, IL-6, and TNF-α. Scores are summed for the day.
This is a simplified adaptation of the Dietary Inflammatory Index for self-monitoring — not a validated clinical tool. Use it as a nudge, not a diagnosis.
Frequently asked
What foods are most anti-inflammatory?+
The heavy hitters: berries, leafy greens, cruciferous vegetables, legumes, extra virgin olive oil, nuts and seeds (especially walnuts, flax, and chia), fatty fish (if you eat it), turmeric with black pepper, and green tea. Together they supply polyphenols, omega-3s, fiber, and antioxidants that quench inflammatory pathways.
What foods drive inflammation?+
Ultra-processed food, sugary drinks, refined grains, fried food, processed meat, and excessive alcohol are the clearest offenders in the research.
How is this score calculated?+
Each food carries a small positive or negative score based on its published effect on inflammatory markers (CRP, IL-6, TNF-α). We sum them across your day. Aim for +10 or higher — an easy target on a whole-food plant diet.
Related tools
References
- Shivappa N, Steck SE, Hurley TG, et al. Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutr. 2014;17(8):1689–1696.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020–2025.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.