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The IF Rating™ System

Experts now agree that an anti-inflammatory diet is the best way to lose weight, reduce the signs of aging, and prevent a wide range of diseases. But it's hard to know which foods to choose. There's nothing on the nutrition label to tell you how a food affects inflammation. In fact, some of the foods we think of as healthful can actually make inflammation worse!

The IF Rating™ system makes it easy by showing you exactly how foods affect inflammation in the body. Foods with positive IF Ratings are anti-inflammatory; foods with negative ratings are inflammatory. The higher the number, the stronger the effect. See the IF Ratings of some common foods.

The formula used to calculate the IF Ratings measures the effects of more than 20 different factors that determine a food’s inflammatory or anti-inflammatory potential, including:

  • amount and type of fat
  • essential fatty acids
  • vitamins, minerals and antioxidants
  • glycemic index
  • anti-inflammatory compounds

With the IF Ratings, it’s easy to create your own healing, anti-inflammatory diet. To reduce the symptoms and risks of systemic inflammation, simply add up the numbers for the foods you eat and keep the total number above your target. (Recommended targets are outlined in The Inflammation Free Diet Plan). You can even calculate the effects of your favorite recipes!

The IF Rating™ system is based on the latest published research. A complete listing of IF Ratings for over 1600 foods is found in The Inflammation Free Diet Plan, along with inflammation-reducing recipes and meal plans.

Frequently asked questions about the IF Rating™ System.