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A principle of the Gene Smart Anti Inflammatory Diet & Exercise Program is to increase polyphenols. This is one of the most delicious aspects of the Gene Smart Program! You can find high polyphenols foods among popular fruits, vegetables, legumes, nuts, seeds, dark chocolate, red wine tea, and even in herbs, spices and seasonings. These rich polyphenols foods represent nature's abundance of great tasting foods; but they have varying levels of polyphenol bioactives that work with our genes to keep us healthy and reduce whole body inflammation. That's why we've created this handy guide to high polyphenols foods.
Click here to download your FREE List of High Polyphenols Food and Low Polyphenol Foods. Use this convenient guide as a reference to make smart choices at the grocery store or when dining out. You may find it helpful to print this list of high polyphenols foods to carry with you or to post on your refrigerator.
Apples without skin, apple butter, or applesauce
Apple cider and juice
Apricots
Black- or red currants
Blackberries
Blood oranges
Blueberries
Chokeberries
Cranberries
Dates
Elderberries
Gooseberries
Green apples (with skin)
Kiwi
Lemon
Ligonberries
Limes
Mangoes
Marionberries
Nectarines
Oranges: navel, tangelos, tangerines, etc. (the white pithy stuff is flavonoid-rich)
Peaches
Pears
Plums and prunes (dried plums)
Pomegranates
Quinces
Red or purple grapes
Red apples (with skin)
Raspberries
Rhubarb
Raisins
Strawberries
Sweet or sour cherries
Artichokes
Broccoli
Celery (particularly the hearts)
Cherry or grape tomatoes
Corn
Eggplant (aubergine)
Fennel
Garlic
Greens like kale and turnip
Kohlrabi
Leeks
Lovage
Onions
Parsnips
Pumpkins
Raw spinach
Red cabbage
Red and yellow onions
Rutabagas
Scallions
Shallots
Small spicy peppers
Sweet potatoes
Watercress
Almonds
Cashews
Chick peas
Dried beans—black beans, red kidney beans, pinto beans, black-eyed peas
English peas
Fava beans
Flax seeds
Green peas
Hazelnuts
Lentils
Nut butters
Pecans
Peanuts
Pistachios
Pumpkin seeds
Snap beans
Sunflower seeds
Walnuts
For high polyphenol content, choose those with at least 60 percent cacao, preferably 70%. To maximize the high polyphenol food benefit, choose those with high polyphenolic additives – ingredients like currants, raspberries, orange peels, blueberries, and cranberries as opposed to flaked coconut, toffee, or fruit fillings. Consume in moderation and be careful that you stay within your overall daily calorie goals!
Pinot Noir, Egiodola, Syrah, Cabernet Sauvignon, Merlot are high polyphenol beverages. (French wines are only slightly preferred over California varieties due to the aging process.) Red wines contain 10X to 100X the polyphenol levels of White and Rose Wines.
High polyphenol beverages include brewed green tea, black tea, Oolong tea, green decaf tea, or black decaf tea served hot or cold and flavored with lemon if desirable. Earl Gray, Ceylon, and Darjeeling varieties are also good.
Basil
Chives
Cinnamon
Curry
Dill weed
Horseradish
Ketchup
Oregano
Parsley
Red or green capers
Rosemary
Sage
Tarragon
Thyme
Vinegar
Avocados
Bananas
Figs
Fruit jellies and jams
Grapefruits
Pineapple
Processed juices (from concentrate) and juice drinks
Bok Choy
Brussels sprouts
Cooked spinach
Cabbage
Canned tomatoes
Carrots
Cauliflower
Cucumbers
Endive
Fresh tomatoes
Green or red sweet peppers
Mushrooms
Pumpkin
Yellow squash
White potatoes
Zucchini
For more information on the benefits of polyphenols and selecting foods that rank high on the polyphenols foods list, visit our section on polyphenol foods benefits.
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