Anti-Inflammatory Diet Score
Answer 11 quick questions about how often you eat key anti-inflammatory and pro-inflammatory foods. Get a 0–100 score with per-food bars and specific foods to add or reduce.
Anti-Inflammatory Diet Score
Answer 11 quick questions about how often you eat key anti-inflammatory and pro-inflammatory foods. Get a 0–100 score with per-food bars and specific foods to add or reduce.
Educational dietary self-assessment only — not a medical diagnosis or treatment plan. If you have an inflammatory condition, talk to your doctor or a registered dietitian before making major dietary changes.
Leafy greens, cruciferous veg, tomatoes, peppers — rich in antioxidants and fiber.
Berries, citrus, apples — high in polyphenols and fiber.
Oats, brown rice, quinoa, whole wheat — vs refined grains.
Salmon, sardines, mackerel — omega-3s (EPA/DHA) are powerfully anti-inflammatory.
Extra virgin olive oil — oleic acid and polyphenols.
Walnuts, almonds — healthy fats and antioxidants.
Beans, lentils, chickpeas — fiber and plant protein.
Beef, pork, bacon, sausage — high in saturated fat and inflammatory compounds. Less is better.
White bread, white rice, pastries — spike blood sugar. Less is better.
Soda, energy drinks, sweet juice — liquid sugar drives inflammation. Less is better.
Deep-fried foods — advanced glycation end products (AGEs). Less is better.
- Vegetables3-5/wk - 2/3
- Fruit3-5/wk - 2/3
- Whole grains3-5/wk - 2/3
- Fatty fish1-2/wk - 1/3
- Olive oil3-5/wk - 2/3
- Nuts1-2/wk - 1/3
- Legumes1-2/wk - 1/3
- Red / processed meat1-2/wk - 2/3
- Refined carbs1-2/wk - 2/3
- Sugary drinks1-2/wk - 2/3
- Fried food1-2/wk - 2/3
This pattern closely overlaps with the Mediterranean diet (vegetables, fruit, whole grains, fatty fish, olive oil, legumes, nuts) and the DASH diet (which additionally emphasizes low sodium for blood pressure). Following any of these patterns gives similar anti-inflammatory benefits.
- Total points
- 19/33
- Anti-inflammatory foods
- 11/21
- Pro-inflammatory foods (inverted)
- 8/12
Add: Aim for 2+ servings of fatty fish/week (salmon, sardines). A handful of nuts/day (walnuts, almonds). Add beans or lentils 3+×/week. Method: 11 foods scored 0-3 each (anti-inflammatory foods: rarely=0->daily=3; pro-inflammatory foods: rarely=3->daily=0, inverted). Max 33 points -> 0-100 score. Inspired by published research on Mediterranean and anti-inflammatory dietary patterns - this is a transparent adherence score, not a licensed dietary index. Educational only.
This is an educational estimate, not medical advice. Consult a qualified professional.
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What is an anti-inflammatory diet?
Chronic low-grade inflammation is linked to heart disease, type 2 diabetes, and other conditions. While no single food causes or cures inflammation, overall dietary patterns can nudge your body toward or away from an inflammatory state.
Anti-inflammatory patterns — like the Mediterranean diet — are rich in vegetables, fruit, whole grains, fatty fish, olive oil, nuts, and legumes, and low in red/processed meat, refined carbohydrates, sugary drinks, and fried foods. This tool scores how closely your eating pattern matches those principles.
How the score works
Each of the 11 foods is scored 0–3 based on how often you eat it. Anti-inflammatory foods score higher when you eat them more often; pro-inflammatory foods score higher when you eat them less often (inverted scoring). The maximum is 33 points, scaled to a 0–100 score.
The bands range from "Pro-inflammatory" (0–33) through "Moderate" to "Strongly anti-inflammatory" (86–100). The per-food bars show exactly which foods are helping and which need work.
Foods to add vs reduce
Your result highlights specific foods to add (anti-inflammatory foods you eat rarely) and to reduce (pro-inflammatory foods you eat often). Focus on one or two swaps at a time — small, consistent changes are more sustainable than a complete diet overhaul.
The highest-impact changes are usually: adding fatty fish (omega-3s), replacing refined carbs with whole grains, swapping sugary drinks for water or tea, and using extra virgin olive oil as your primary cooking fat.
Overlap with Mediterranean and DASH
This anti-inflammatory pattern closely overlaps with the Mediterranean diet, which has the strongest evidence base of any dietary pattern for reducing inflammation and cardiovascular risk. The DASH diet (Dietary Approaches to Stop Hypertension) shares the same emphasis on vegetables, fruit, whole grains, and legumes, with an additional focus on low sodium for blood pressure.
You do not need to follow a named diet to eat anti-inflammatory foods — the principles are the same. Pick the pattern that fits your life and culture.
Frequently asked questions
Is this the Dietary Inflammatory Index (DII)?
No. The DII is a licensed, proprietary tool. This calculator uses a transparent adherence score inspired by the same research on anti-inflammatory and Mediterranean dietary patterns, but it is not the DII and should not be compared directly to DII scores.
Which foods are most anti-inflammatory?
The strongest evidence is for fatty fish (omega-3 EPA/DHA), extra virgin olive oil (oleic acid and polyphenols), vegetables and fruit (antioxidants and fiber), and nuts. These form the core of the Mediterranean diet, which has the best evidence for reducing inflammatory markers.
Can diet reduce inflammation?
Yes — research consistently shows that Mediterranean-style dietary patterns are associated with lower levels of inflammatory markers like CRP and IL-6. The effect is gradual and comes from the overall pattern, not any single "superfood."
Do I need to cut out all pro-inflammatory foods?
No. The goal is a pattern that is mostly anti-inflammatory, not perfection. Occasional red meat, dessert, or fried food within an otherwise healthy pattern is fine. It is what you eat most of the time that matters.
Sources & references
- Estruch R, Ros E, Salas-Salvadó J, et al. "Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts." N Engl J Med. 2018;378(25):e34.
- Sofi F, Macchi G, Abbate R, Gensini GF, Casini A. "Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score." Nutr Rev. 2014;72(6):392–399.
- Galland L. "Diet and inflammation." Nutr Clin Pract. 2010;25(6):634–640.
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifesstyles.com/tools/anti-inflammatory-score