Anti-Inflammatory Grocery Guide

Amie’s Anti-Inflammatory Grocery Guide

Looking for a grocery list that’s Gluten-Free, Dairy-Free & Soy-Free that will help with internal inflammation? Here’s Amie’s must-have foods when shopping at the food store or farmers market to help control your inflammation.

Anti-Inflammatory | Grocery List

Organic Vegetables

  • Asparagus
  • Beets
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chicory
  • Collard Greens
  • Cucumber
  • Dandelion
  • Dulse
  • Endive
  • Escarole
  • Green Beans
  • Kale
  • Kelp
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Mustard Greens
  • Nori
  • Okra
  • Onions
  • Parsley
  • Peas
  • Radishes
  • Romaine Lettuce
  • Rutabaga
  • Scallions
  • Spinach
  • Sprouts
  • Summer Squash
  • Sweet Potato
  • Swiss Chard
  • Wakame
  • Watercress
  • Zucchini
  • Turmeric

Organic Fruit

  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Honeydew Melon
  • Kiwi
  • Lemon
  • Lime
  • Papaya
  • Pears
  • Plums
  • Raspberries
  • Watermelon

Organic Grains

Organic Protein


Organic Oils

Organic Nuts & Seeds

Organic Sweeteners

Organic Condiments

Avoid all Dairy, Peanuts, Peanut Butter, Soy, Nightshade Vegetables (Eggplant, Tomatoes, Peppers, Paprika, Cayenne Pepper, Potatoes), Coffee, Caffeine and Alcohol.

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

{ 47 comments… read them below or add one }

Diana @GlutenFreeHomeBakery April 8, 2013 at 9:23 am

Thank you so much for all your wonderful resources!!! I was diagnosed with an autoimmune disease last year and I’ve been trying to build an anti-inflammatory diet. This helps a lot!


Amie April 8, 2013 at 12:50 pm

Awe; thank YOU Diana. So great to hear from you and happy to help anytime. Keep your head up! xox


Toula Korelis-Barron May 10, 2013 at 8:09 pm

Thank you so much for this extremely helpful information. I have “gut” issues and need to be very careful of what I eat.


Amie May 10, 2013 at 8:21 pm

Thanks Toula; enjoy!


Lisa May 17, 2013 at 11:20 am

I have been dealing with a feeling of intestinal inflammation and muscle aches for years and have been trying to get to the bottom of it. I recently had a very expensive test, the ALCAT blood test done which showed so many food sensitivites, I’m having a difficult time eating. Many halthy foods, such as salmon, egg whites, halibut, chicken, green tea were all on the sensitivity list. have you had any experience with this test? Thank you!


Debra August 13, 2013 at 7:58 pm

Thanks for the time and effort you took to get this list down for all of us to use.
I copied, pasted it onto one page using 3 columns and made several copies to have to carry along to the grocery store, etc.
This makes it much easier for my foggy, inflamed brain to remember what I need!


Amie August 13, 2013 at 8:00 pm

Thanks Debra; enjoy!


juli August 18, 2013 at 12:44 pm

Do you have any snack options I can buy at whole foods or the like? I have 2 kids under 5 and don’t always have time to prepare such foods and need quick fixes to keep in my purse.


Amie August 18, 2013 at 2:17 pm

Thanks Juli; yes I have many snacks and meal ideas on my site. Just click on snacks or lunch or dinner. Also, my Fox Health and Glamour Magazine columns both have great ideas. The links are on my Press Page. Hope they help.
Have a great afternoon!


Melinda Singer September 1, 2013 at 11:14 am

Thank you for this challenge! It’s so easy to get into a food rut! I made buckwheat pancakes, then I as a vegan entree for an event I volunteered at I made a farro salad with homegrown cherry tomatoes I seared in coconut oil for a bit of a flavor punch.


Stacie September 1, 2013 at 11:15 am

Thanks for this information. I will certainly use this list.


Marlies September 1, 2013 at 11:25 am

is there a reason bananas arent on the list?


Amie September 1, 2013 at 1:55 pm

For some people bananas can be pro-inflammatory so they are not on this list. Thanks!


Jacqueline Sleeper September 1, 2013 at 2:36 pm

My Anti-inflamitory grocery guide!! Another must for me is Chia seeds! Thx for the list… A few ill have to look hard for. I just started oil pulling with sesame oil. LOVE IT!


Jacqueline Sleeper September 1, 2013 at 2:48 pm

I use coconut oil with everything… Especially for veggie stir fries & my tea. I even use it in mu homemade toothpaste. Buckwheat is awesome too. Pancakes & muffins this week… Flax seed I love to grind fresh and eat it just as so & I add chia seeds to my apple cider vinager water. It’s amazing how it’s helped with my IBS & other medical issues (to long a list there!)


Pat Hazard September 2, 2013 at 8:04 am

Using coconut oil in smoothies, also use on face and arms


Marina September 3, 2013 at 8:55 pm

Great challenge Amie! I sautéed kale in coconut oil instead of EVOO and made buckwheat pancakes!


Julia S. September 4, 2013 at 3:21 am

Used coconut oil to make delicious vegan banana muffins!


KnitYeah September 5, 2013 at 8:23 am

I need to be Gluten Free and now have discovered also Casein Free – I have been experimenting with a number of the oils you mention as substitutes for cooking and baking. I find Coconut Oil to be extremely versatile. While I have NEVER been a fan of coconut, like anything else you repeatedly use, I have not only gotten use to the smell but also have come to somewhat, appreciate the flavour. I have also incorporated drinking 1 cup of warmed Golden Turmeric milk, made with either unsweetend almond milk or coconut milk and raw honey, into my daily regime. I have found that I am digesting things a LOT better since I have added this.


Burta September 5, 2013 at 8:24 am

Coconut oil for raw grain free gluten free delicious macaroons
Buckwheat for GF carrot cake ;)
Coconut oil is good for oil pulling for detox ;)


Candy September 5, 2013 at 8:26 am

Roasted cauliflower in coconut oil, curry powder & turmeric. It’s my new favorite!


Kim September 5, 2013 at 8:54 am

This is very organized and very helpful. Thank you!


Karen D September 5, 2013 at 9:34 am

I use buckwheat flour (freshly ground) for waffles, and, well, I use coconut oil all the time, so that isn’t new to me. Sauteeing, replacement for shortening in any recipe!


kryzia September 13, 2013 at 11:32 pm

i use hemp seeds to make a raw chai in my vitamix! it’s delicious and great for you!


Donna Lobel September 15, 2013 at 9:18 am

I make a wild rice and buckwheat salad that has fresh parsley, lemon juice, olive oil, raw pecans and dried cranberries. ( I used the fruit juice sweetened cranberries, a bit pricey but worth it.)


Megan September 15, 2013 at 11:09 am

Millet is one of my favorite pseudograins, it’s so versatile! This week I used it to make veggie millet burgers, which were vegan, low FODMAP and loaded with anti inflammatory veggies! I even used puffed millet to make peanut butter millet bars for dessert! Yum!


joanie September 22, 2013 at 8:17 am

I add 1 teaspoon of chia seeds to my morning oatmeal, love it!


Kim September 22, 2013 at 8:55 am

This is a very helpful list!


Amie September 23, 2013 at 5:59 pm

Thanks Kim; enjoy!!!


julie September 26, 2013 at 8:14 am

great list. we ate lots of asparagus and plums this week


Deb E. September 26, 2013 at 12:13 pm

I experimented and cooked buckwheat and quinoa together so the buckwheat mixture was lighter, not so heavy. Have to watch the gluten and this info helps, thanks!


tara pittman September 26, 2013 at 12:14 pm

I have added chia and have more energy


Terri Cole September 26, 2013 at 2:19 pm

I use ground flax in my morning green smoothie. One of the best uses I have found for chia seeds is thickening oil-free salad dressings.


Kathryn Dickinson October 9, 2013 at 11:39 am

This is the best list I’ve seen! Any chance you can post it in a print friendly format for us? I’d love to bring it to the grocery store with me.


The Healthy Apple October 9, 2013 at 12:27 pm

Thanks Kathryn! You can copy paste into a Word doc and print it out! A print feature will come out soon!!


Kathryn October 9, 2013 at 8:54 pm

Awesome! Thank you. I’ve yet to figure out a good way to copy & format on an iPad for printing.


jane November 2, 2013 at 6:12 pm

why are eggs on this list?


Amie November 3, 2013 at 4:48 pm

Jane, if your eggs are organic and you are not allergic to them, eggs are a wonderful source of protein. All my doctors tested to see if I was allergic to eggs and I am not therefore I eat them and most of my clients do, as well!


jane November 23, 2013 at 6:18 pm

Okay, was just confused by this description:

Looking for a grocery list that’s Gluten-Free, Dairy-Free, Soy-Free, Egg-Free that will help with internal inflammation? Here’s Amie’s must-have foods when shopping at the food store or farmers market to help control your inflammation.

glad you’re not allergic, i think i am and it is a major downer cuz i love them so much :(


The Healthy Apple November 23, 2013 at 6:45 pm

Jane, there should be no confusion. You just avoid what you are intolerant or allergic to. This is the doctor approved anti-inflammatory food store list. Then you just subtract what you cannot have. If you can eat eggs- they are not inflammatory, etc. Thanks!


Trish November 4, 2013 at 1:16 pm

Hi! I’m so glad I found your website!
Wonderfully helpful list. Can I get your opinion on artichokes, please? Anti-inflammatory, or avoid?



Amie November 4, 2013 at 4:08 pm

Thanks Trish; so nice to hear from you! I eat artichokes; unless you are allergic/intolerant to them they are fine in moderation. Thanks!

Reply November 20, 2013 at 4:41 pm

I am in great need of a antinflammatory menu to get started. where could i find one?


Amie November 20, 2013 at 5:53 pm

Jennifer, all the recipes on my site are anti-inflammatory. Enjoy!


kristin February 11, 2014 at 5:58 pm

Thanks great list here. Bookmarked!


Anne March 17, 2014 at 3:23 pm

Thank you for this list – just one question. I have friends with gout and they can’t eat spinach because it causes swelling, yet it is considered anti-inflamatory. Would you please clarify this? Thanks.


Amie March 18, 2014 at 9:09 pm

I haven’t heard about that but it’s possible for anything with gut issues!


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