The single biggest lever in your FAD Score. Not calories — the quality signals inside every meal.
| Signal | Effect | Why it's tracked |
|---|---|---|
| Added sugar | ↑ raises inflammatory load | Frequent sugar spikes are one of the most consistent dietary drivers of low-grade inflammation. |
| Ultra-processed foods | ↑ raises inflammatory load | Heavily refined ingredients and industrial seed oils are linked to disrupted gut bacteria and immune signalling. |
| Vegetables & plant diversity | ↓ lowers inflammatory load | Fibre and polyphenols from a wide range of plants feed a healthier gut microbiome. |
| Protein quality | ↓ lowers inflammatory load | Adequate, quality protein supports tissue repair and stable blood sugar. |
| Fibre intake | ↓ lowers inflammatory load | Fibre is fermented by gut bacteria into short-chain fatty acids that help regulate immune response. |
| Omega-3 balance | ↓ lowers inflammatory load | A better omega-3-to-omega-6 ratio (oily fish, nuts, seeds) is associated with lower inflammatory markers. |
| Meal timing | ↓ lowers inflammatory load | Long overnight fasting windows and consistent meal timing are linked to better metabolic and circadian health. |
Log a meal by hand, or take a photo. THE FAD estimates each of the seven signals above and rolls them into a single Food contribution for the day — no calorie or macro entry required.
You'll see which specific choice moved your score, not just a vague "eat healthier" nudge — e.g. "the fries pushed today's Food score up; the salmon and greens pulled it back down."
Not a diet plan. THE FAD doesn't ban foods or assign guilt. It shows you the inflammatory cost and lets you decide what's worth it.
THE FAD