Eight categories worth knowing — none of them magic on their own, all of them backed by real research.
None of these are magic — no single food outweighs an overall pattern of eating. But when you're looking to shift your Food signal in a positive direction, these categories have the most consistent research behind them.
Salmon, sardines, mackerel and similar oily fish are rich in omega-3 fats, which help balance the omega-6-heavy ratio common in modern diets.
Spinach, kale, peppers and broccoli bring fibre and a wide range of polyphenols that feed a healthier gut microbiome.
Blueberries, strawberries and blackberries are high in antioxidant compounds while being relatively low in sugar compared to other fruits.
Walnuts, flaxseed and chia are useful plant sources of omega-3 fats and fibre in a small, easy-to-add serving.
A core component of Mediterranean-style eating patterns, associated with favourable inflammatory markers compared to more refined oils.
Yogurt, kefir, kimchi and sauerkraut introduce beneficial bacteria that support gut diversity.
Beans, lentils and chickpeas combine fibre and plant protein, supporting stable blood sugar and gut health.
Traditionally used spices whose active compounds have been studied for anti-inflammatory properties, though effect sizes from food-level amounts are modest.
How to use this list: don't try to add all eight at once. Pick one or two you already like, and let THE FAD show you how your Food score responds over a couple of weeks.
THE FAD