Nourish & Thrive: Anti-Inflammatory Grocery Guide [Printable]

Anti inflammatory grocery list

Nourish & Thrive: Anti-Inflammatory Grocery Guide [Printable]

Adopting an anti-inflammatory diet can provide numerous health benefits. Eating foods rich in nutrients and antioxidants can reduce inflammation, improve the immune system, and lower the risk of chronic diseases.

Moreover, this type of diet can aid in maintaining a healthy weight and promoting optimal gut and brain health.

With its emphasis on whole foods and limiting processed items, an anti-inflammatory diet also contributes to better energy levels and overall mood enhancement.

Creating Your Anti-Inflammatory Grocery List

Creating an anti-inflammatory grocery list can seem daunting at first, but it’s easier than you might think. Here are some tips for shopping:

  • Prioritize fresh, whole foods over processed items
  • Include a variety of colors to ensure a wide range of nutrients
  • Opt for organic options when possible to reduce exposure to pesticides
  • Plan meals and snacks ahead of time to avoid impulsive purchases
  • Limit foods high in sugar and saturated fat

Anti-Inflammatory Grocery List [Printable]

Please download your pdf below.

Foods to Include

Cruciferous vegetablesBroccoli, Brussels sprouts, red and green cabbage, and cauliflower
Leafy green vegetablesArugula, collard greens, dandelion greens, kale, mustard greens, spinach, and Swiss chard
Deep yellow or orange vegetablesAcorn squash, butternut squash, carrots, orange and yellow bell peppers, pumpkin, and sweet potatoes
Other vegetablesMushrooms, tomatoes
FruitApples, apricots, blackberries, cherries, grapes, pineapple, strawberries, oranges, mandarins, grapefruit, peaches, plums, pomegranates, raspberries, and watermelon
ProteinLean turkey, chicken, and fatty fish (salmon, sardines, herring, mackerel)
LegumesNavy beans, kidney beans, pinto beans, black beans, and other dry beans; also, chickpeas, green peas, lima beans, and lentils
Whole Grains
Gluten-free oats, buckwheat*, millet, quinoa, brown and wild rice
Nuts and SeedsAlmonds, cashews, chia seeds, hazelnuts, hemp seeds, pecans, walnuts, and flaxseed
Healthy FatsAvocados, avocado oil, coconut oil, MCT oil, extra virgin olive oil
Herbs and SpicesCinnamon, nutmeg, turmeric, ginger, garlic, cayenne, black pepper, basil, oregano, cumin, thyme, clove, and cinnamon
TeaGreen and herbal tea
ChocolateDark chocolate (unsweetened)

Despite having the name wheat, buckwheat is gluten-free

Foods to Limit or Avoid

Processed MeatsSausage, deli meats, hot dogs, hamburgers, and other processed meats
Fast FoodsAll types of fast food and takeout food
Processed SnacksBeef jerky, pretzels, chips, crackers, tortilla chips, and sandwich crackers
OilsProcessed seed oils and vegetable oils, safflower oil
Trans FatsProducts with partially hydrogenated oils, including commercial baked goods such as cakes, cookies, and pies; shortening, fried foods, and some margarine
Refined CarbohydratesWhite pasta, white bread, white flour, sugary breakfast cereals, pastries, and pizza
Breakfast SweetsPastries, doughnuts, croissants, sugary cereal bars, and sweet rolls
DessertsBrownies, candy, cake, ice cream, cookies, pies, and other desserts
Sugary DrinksSoda, cola, fruit drinks and punches, lemonade, energy drinks, and other drinks with added sugar
AlcoholWine, beer, spirits, cocktails, and especially alcohol mixed with sugar

Tips for a Successful Anti-Inflammatory Diet

Incorporating an anti-inflammatory diet into your lifestyle doesn’t have to be difficult — all it takes is a little planning. Here are some tips for success:

  • Schedule time each week to meal plan and shop for groceries
  • Choose real, unprocessed foods most of the time
  • Make sure your meals are balanced with lean protein, healthy fat, complex carbohydrates, and plenty of fruit and vegetables
  • Drink plenty of water throughout the day
  • Get creative in the kitchen and try new foods, recipes, and flavors
  • Don’t forget to treat yourself occasionally. A piece of dark chocolate or a glass of wine can be part of a healthy lifestyle
  • Gradually eliminate or reduce foods that are high in trans fats, refined sugars, and processed ingredients.
  • Monitor your body’s response and consult a healthcare professional if needed

With these tips in mind, you’ll be sure to find success on your anti-inflammatory journey.

Helpful Resources

Get your free 3-day anti-inflammatory diet plan

From the blog:

Anti-Inflammatory Diet Menu

Anti-inflammatory recipes:

Avocado Smoothie Recipe

Salmon Salad

Turmeric Oatmeal

Turmeric Salad Dressing

The Bottom Line

Inflammation is a natural part of the body’s immune response, but it can have serious health consequences when it becomes chronic.

Diets designed to fight inflammation have been shown to reduce inflammation and improve overall health. This diet focuses on eating real, unprocessed foods in balance with plenty of fruit and vegetables while limiting or avoiding certain unhealthy foods.

With a bit of planning and creativity, adopting an anti-inflammatory diet can be a great way to improve your health and well-being.

Happy shopping — and bon appétit!

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An anti-inflammatory grocery list includes a variety of fresh, whole foods and a range of colorful fruits and vegetables.

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