In this post we will review the list of least to most inflammatory foods, based on factors such as lectin, phytic acid, salicylates, polyunsaturated fats, sugar, and histamine.

This post isn’t to advocate any type of diet. It is to give you an idea of what most inflammatory foods are so you can decide what foods to incorporate, moderate, or eliminate.

Most of us will eat a pretty lax diet from childhood, and will grow up being desensitized to the negative effects of inflammatory foods. The most inflammatory foods on the list are what I consider as weaponized foods, to keep us dependent, dumb, and depressed.

It’s easy to eat a salad or a superfood and think that you’ve done something good for the body. What I found is that cutting out the inflammatory foods offers the most health benefit, by not starting a health problem to begin with.

Inflammatory Agents

Sugar: Avoid if you have any mental health or weight issues. May reinforce addiction to any substance. Refined sugar will do the most harm.

Polyunsaturated Fatty Acids (PUFA): Adds body fat like no one’s business. There are factors such as causing insulin resistance, mitochondrial dysfunction, and thyroid disruption. Keep it to under 5 grams a day. Some of the most inflammatory foods group.

Saturated Fats: Good in moderation. Consuming in excess can cause fatigue and raise unwanted hormones. Keep it to under 30 grams a day.

Lectin: Avoid foods high in lectin if you have any health problem to see if it subsides. It triggers gut malfunction and autoimmunity.

Phytic Acid: An anti-nutrient that leeches minerals like zinc and magnesium, and blocks their absorption. I don’t see any problem with it as long as it’s not consumed in excess. But most people probably consume it in excess.

Oxalates: May be a main factor in thyroid disruption, brain fog, neurological pain, and autism. Causes kidney stones if consumed in excess.

Salicylates: One of the phenolic compounds. Aspirin is made up to acetyl-salicylate. Not something to be concerned about unless if you have severe health problems. Either way, don’t go crazy on high salicylate foods.

Histamine: Some people do well with high histamine foods and some don’t. If you get itchy often then definitely avoid.

Nightshades: Inflammatory agent notorious for causing pains. If you have any issues with pains then you may want to eliminate it.

Mercury: Potent neurotoxin. Most toxic metal known to man. Toxicity has over 100 reported symptoms. Biological half life in the brain and the CNS is 27 years

What Happens When I Eat Most Inflammatory Foods

There is no universally agreed symptoms from consuming inflammatory foods. So I will tell you what happens when I eat them just to give you a reference.

Dairy products other than butter causes acute mania followed by heavy depression. I almost always get an acne breakout from it.

After consuming gluten, my brain feels like it’s running on a cheaper fuel. My OCD and attention span seem to worsen. I get weird symptoms like accidentally biting my lips while chewing food. Painful.

If I eat excess amount of sugar, my mood becomes very unstable for up to 3 days. I often become suicidal during sugar withdrawal. Sounds like a drug you know?

Excess histamine will make me itch all over my body, and cause anxiety and sleeplessness. My nose gets stuffy too.

Nightshade vegetables damages the inside of my mouth and cause peeling. I don’t even wanna think about what it does to my gut. My chronic joint pains are relieved by eliminating nightshades.

High lectin foods make my depression and OCD worse. I also feel lethargic for a day or two after consuming lectin from nuts.

Eating polyunsaturated fats make me tired and depressed right away. I also get a cold intolerance. It adds abdominal fat like nothing else. My blood sugar skyrockets too.

High oxalate foods seems to make me urinate more frequently. Symptoms like brain fog and random pains become more prominent.

Least to Most Inflammatory Foods

Least Inflammatory Foods


  • Beef – grass fed
  • Beef liver – grass fed
  • Chicken – pasture raised
  • Lamb
  • Salmon – wild and fresh caught
  • Sardine – wild and fresh caught
  • Pea protein
  • Beef protein
  • Rice protein
  • Cricket protein
  • Collagen
  • Gelatin


  • Macadamia nut oil
  • Cacao butter (saturated fats)
  • Grass fed ghee (saturated fats)


  • Cabbage
  • Cucumbers (salicylate)
  • Asparagus
  • Radish (salicylate)
  • Artichoke (salicylate)
  • Bok Choi
  • Brussel sprouts
  • Broccoli (salicylate)
  • Broccoli sprouts
  • Cauliflower
  • Romaine lettuce
  • Iceberg lettuce
  • Snow peas


  • Glucose
  • Waxy Maize

Flavors & spices

  • Himalayan pink salt
  • Celtic salt
  • Saffron
  • Fennel
  • Turmeric (salicylate, oxalate)Image result for spices
  • Cloves (salicylate)
  • Cumin (salicylate, oxalate)
  • Cinnamon (salicylate, oxalate)
  • Aniseed (salicylate)
  • Rosemary (salicylate)
  • Oregano (salicylate)
  • Dill (salicylate)
  • Parsley (salicylate)
  • Lavender (salicylate)
  • Parsley (salicylate)
  • Cilantro (salicylate)
  • Basil (salicylate)
  • Sage (salicylate)
  • Vanilla (salicylate)
  • Apple cider vinegar
  • Erythritol
  • Maltitol
  • Xylitol (excess will irritate the bowel)
  • Stevia (may cause mental symptoms in some)
  • Monk fruit extract
  • Dextrose


  • Aloe Vera

Not Perfect, But Good Enough


  • Beef – low fat grain fed
  • Beef liver – non grass fed
  • Pork – pasture raised
  • Bacon – pasture raised
  • Hemp protein (PUFA)
  • Pasture raised eggs (PUFA)


  • Grass fed butter (saturated fats)
  • Palm oil (saturated fat)
  • Avocado oil (PUFA)
  • Extra virgin olive oil (PUFA)
  • High Oleic Safflower Oil (PUFA)
  • Fat from seafood (PUFA)
  • Coconut oil (saturated fat, salicylate)
  • Caprylic acid (saturated fat, salicylate)


  • Avocado (PUFA, salicylate)
  • Green beans (Oxalate)
  • Cilantro (oxalate)
  • Olives (lectin)
  • Kale (oxalate)
  • Pickles (histamine)


Low sugar fruitsleast to most inflammatory foods

  • Strawberry (salicylate, oxalate)
  • Blackberry (salicylate, oxalate)
  • Raspberry (salicylate, oxalate)
  • Passion fruit
  • Lemon (histamine)
  • Lime (histamine)
  • Grapefruit (histamine, salicylate)


  • Japanese sweet potato / yam (salicylate, oxalate)
  • Purple sweet potato (salicylate, oxalate)
  • Organic corn starch
  • Green banana flour (oxalate)

Nuts & seeds

  • Macadamia nuts (phytic acid, salicylate, oxalate)
  • Coconut
  • Hemp seeds (PUFA)
  • Poppy seeds

Flavors & spices

  • Ginger (lectin, salicylate)
  • Cayenne pepper (nightshade, salicylate)
  • Mustard (salicylate)
  • Sriracha
  • Raw honey (sugar)
  • Carob (sugar, oxalate)


  • Kombucha (histamine)
  • Coconut milk (salicylate, saturated fat)

Not So Terrible…

Meat & Proteins

  • Beef – high fat grain fed
  • Chicken – grain fed
  • Pork – grain fed
  • Salmon – canned (histamine)
  • Sardine – canned (histamine)
  • Non pasture raised eggs (PUFA)
  • Tuna – fresh (mercury)
  • Tempeh (histamine)
  • Natto (histamine)


  • Grain fed butter (saturated fats)
  • Grain fed ghee (saturated fats)
  • Duck fat
  • Flax seed oil (PUFA)
  • Hemp oil (PUFA)
  • Black cumin seed oil (PUFA)


  • Spinach (oxalate)
  • Celery (oxalate)
  • Collard greens (oxalate)
  • Carrots (lectin, sugar)
  • Mushrooms
  • Garlic (raises glutamate)
  • Onion (raises glutamate)


Average sugar fruits

  • Blueberry (sugar, salicylate)
  • Apple (sugar)
  • Plum (sugar, salicylate)
  • Pineapple (sugar)
  • Cantaloupe (sugar, salicylate)
  • Cherry (sugar, salicylate)
  • Papaya (sugar)
  • Peach (sugar, salicylate)
  • Pear (sugar)
  • Kiwi (sugar, salicylate)
  • Nectarine (sugar, salicylate)


  • White Rice (lectin, phytic acid)
  • Sweet potato (salicylate)
  • Yams (salicylate)
  • Coconut flour (salicylate)
  • Chickpeas (lectin, oxalate)

Nuts & seeds

  • Pumpkin seeds (PUFA)
  • Flax seeds (PUFA)

Flavors & spices

  • Sea salt
  • Paprika (lectin)
  • Black pepper (lectin)
  • Miso (soy, histamine)
  • Tamari (soy, histamine)
  • Soy sauce (histamine)
  • Coconut sugar
  • Brown sugar
  • Sorbitol


  • Kefir (dairy)

Crossing the line…

Meat & proteins

  • Tuna – canned (histamine, mercury)
  • Whey protein
  • Salami (histamine, and other additive)
  • Ham (histamine, and other additives)
  • Soy protein (soy, oxalate)


  • Grapeseed oil (PUFA)
  • Almond oil (PUFA)
  • Walnut oil (PUFA)
  • Most mayonnaise (PUFA)
  • Cream cheese (dairy)
  • Tahini (PUFA, oxalate)


  • Tomato (nightshade, lectin)
  • Eggplant (nightshade, lectin)Image result for nightshade vegetable
  • Caspicum / peppers (nightshade, lectin)
  • Zucchini (lectin, salicylates)
  • Summer squash (lectin, oxalates)
  • Corn (lectin, phytic acid)


High sugar fruits

  • Grapes (sugar, salicylate)
  • Tangerine (sugar, salicylate)
  • Mango (sugar)
  • Melon (sugar, salicylate)
  • Banana (sugar)
  • Dates (sugar, salicylate)
  • Dried fruits (sugar, salicylate, sulphites)
  • Persimmon (sugar)
  • Lychee (sugar, salicylate)
  • Fig (sugar)
  • Guava (sugar, salicylate)
  • Raisins (sugar, salicylate)
  • Pomegranate (sugar)


  • Most Grains (lectin, oxalate)
  • Most beans (lectin, oxalate, phytic acid)
  • Potato (nightshade, lectin)
  • Sorghum (phytic acid)
  • Brown rice (lectin, phytic acid)
  • Most lentils (lectin, phytic acid)
  • Most legumes (lectin)
  • Quinoa (lectin)
  • Buckwheat (lectin)
  • Oats (lectin)
  • Potato starch (nightshade, lectin)
  • Almond flour (phytic acid, lectin)
  • Tapioca flour
  • Cassava flour
  • Tofu (soy, oxalate, phytic acid, lectin)
  • Edamame (soy, oxalate, phytic acid, lectin)
  • Yogurt (dairy)

Nuts & Seedsinflammatory foods nuts score

  • Almonds (lectin, phytic acid, salicylate)
  • Cashews (lectin)
  • Pecan (lectin, salicylate)
  • Brazil nuts (lectin)
  • Walnuts (lectin, phytic acid)
  • Hazelnuts (lectin, phytic acid)
  • Sesame seed (PUFA, oxalate)
  • Pistachio nuts (salicylate)
  • Pine nuts (salicylate)

Flavors & spices

  • Nutmeg (lectin)
  • Table salt
  • Sucralose
  • Cooked honey (sugar)


  • Chocolates (Oxalates, lectin, salicylates)
  • Coffee (lectin)
  • Caffeine (lectin)

Most Inflammatory Foods

  • Wheat (gluten, phytic acid)
  • Rye (gluten)
  • Barley (gluten)
  • Cheese (dairy)
  • Milk (dairy)

Fats Image result for polyunsaturated oil

  • Canola oil (PUFA)
  • Soy oil (PUFA, soy)
  • Sunflower oil (PUFA)
  • Cottonseed oil (PUFA)
  • Peanut oil (PUFA)
  • Sesame seed oil (PUFA)

Nuts & seeds

  • Peanuts (lectin, phytic acid)

Flavors & spices

  • MSG (glutamate excitotoxicity)
  • Yeast
  • Aspartame (glutamate excitotoxicity)
  • White sugar
  • High fructose corn syrup
  • Agave syrup
  • Acelsufame


  • Cola
  • Pepsi
  • 7 up
  • Mountain Dew
  • Fruit juice concentrate

Final Mention

This post is to merely give you a list of least to most inflammatory foods based on lectins, oxalates, and phytic acid. As I mentioned earlier, this guideline does not advocate any type of diet.

It may come to a surprise that the foods that we’ve been told that are healthy is in the inflammatory list. Plants develop anti-nutrients to discourage their predators from eating them again in the future. Plants gotta survive too.

If you’re going to eat a plant based diet, I recommend that you stick with lesser inflammatory foods. Having a good variety ensures that you don’t consume too much of one kind of anti-nutrient.

Low carb diet might be helpful for those with autoimmunity and severe health problems. Going carnivore could call for simplicity and least triggers for the immune system.

If you want to me to add any other food items on the list, comment in the section below.