10 Anti-Inflammatory Foods to Add to Your Grocery List This Week

July 11, 2025 / July 11, 2025 by Sara | Leave a comment

Chronic inflammation has been linked to a wide range of health issues—from fatigue and joint pain to heart disease and autoimmune conditions. The good news? What you eat can make a big difference.

If you’re looking to reduce inflammation naturally and support your overall well-being, here are 10 science-backed anti-inflammatory foods to stock up on this week.

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Dark leafy greens are packed with vitamins A, C, and K, as well as antioxidants and fiber—all known for fighting inflammation.

✅ How to use: Add to smoothies, sauté with garlic, or toss into a hearty salad.

2. Blueberries

Blueberries are rich in anthocyanins, powerful antioxidants that protect cells and reduce oxidative stress.

Pro tip: Keep frozen blueberries on hand for smoothies, oatmeal, or yogurt parfaits.

3. Fatty Fish (Salmon, Sardines, Mackerel)

These fish are loaded with omega-3 fatty acids, which have been shown to reduce inflammatory markers like CRP (C-reactive protein).

Try this: Bake salmon with lemon and dill or make sardine toast with avocado.

4. Garlic

Garlic contains sulfur compounds (like allicin) that have strong anti-inflammatory and immune-boosting effects.

Quick tip: Use fresh garlic in stir-fries, soups,spicy chutny, garlic pickle,or salad dressings for max benefits.

5. Walnuts

Walnuts are a plant-based source of omega-3s and polyphenols, both of which can help calm inflammation in the body.

Snack hack: Mix walnuts with dried tart cherries for a DIY anti-inflammatory trail mix.

6. Tomatoes

Tomatoes are high in lycopene, an antioxidant known to lower inflammation—especially when cooked.

Meal idea: Roast cherry tomatoes with olive oil for a pasta topper,tomato chutny(hot and sweet) or blend into soup.

7. Extra Virgin Olive Oil

A staple of the Mediterranean diet, EVOO is rich in oleocanthal, which has similar effects to ibuprofen.

Use it for: Drizzling over salads, sautéing veggies, or mixing into hummus.

8. Turmeric (with Black Pepper)

Turmeric contains curcumin, a powerful anti-inflammatory compound. When paired with black pepper, its absorption increases significantly.

How to use: Add to curries, golden milk, or roasted vegetables and even a weight lost and anti-inflammatory drink.

9. Beans (Lentils, Black Beans, Chickpeas)

Legumes are high in fiber, plant protein, and antioxidants, which help reduce CRP and support gut health.

Add to: Soups, grain bowls, or blend into dips like hummus.

10. Tart Cherries

Tart cherries are rich in polyphenols and have been shown to reduce inflammation related to arthritis and exercise recovery.

Perfect for: Smoothies, oatmeal, or as a bedtime snack (they also help with sleep!).

Bonus Tips for an Anti-Inflammatory Diet

Drink green tea for extra antioxidants.
Avoid added sugars and highly processed foods.
Get plenty of sleep and manage stress—these matter just as much as food!

Final Thoughts: Build Your Inflammation-Fighting

Grocery List

Adding more whole, nutrient-dense foods to your diet is one of the most powerful steps you can take for long-term health.

Start with a few items from this list each week, and you’ll be on your way to more energy, better digestion, and less chronic inflammation.

Pin or Save This Grocery List:

Spinach / Kale
Blueberries (fresh or frozen)
Salmon or sardines
Fresh garlic
Walnuts
Tomatoes
Extra virgin olive oil
Turmeric + black pepper
Black beans or lentils
Tart cherry juice or frozen cherries

💬 Over to You:

Which anti-inflammatory food will you be adding to your cart this week? Let me know in the comments!

Tagged

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