Before you dive into the below content, I’ve created a video for you explaining what anti-inflammatory foods are and what you should eat to lower your inflammation. Click the PLAY button below to get started.

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.

For a FULL Anti-Inflammatory Grocery List and over 200 anti-inflammatory recipes, check out Amie’s book, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

Amie’s Must-Have Anti-Inflammatory Foods

A great list with brands that Amie loves and trusts for everyone that’s looking for clean, healthy foods and is also especially applicable to people that are looking for delicious ingredients that are anti-inflammatory. Click on each linked item below for more information and for Amie’s favorite brands.

Unsalted Raw Nuts and Seeds (organic)

Beans and Legumes (organic)

  • All beans and legumes, including:
  • Chickpeas/garbanzo beans
  • Lentils, green and brown
  • Peas (green, snow, and sugar snap)

Herbs and Spices (organic)

Condiments (organic)

  • Avocado oil
  • Balsamic vinegar
  • Chickpea miso paste
  • Cocoa powder, unsweetened
  • Coconut aminos (gluten-free soy sauce alternative)
  • Coconut, unsweetened flakes and shredded
  • Coconut meat (fresh)
  • Coconut oil
  • Coconut yogurt
  • Extra-virgin olive oil
  • Flaxseed oil
  • Hemp oil
  • Honey, raw
  • Horseradish
  • Kimchi
  • Low Sodium Vegetable broth (organic)
  • Medjool dates
  • Mustard, Dijon or whole grain
  • Pickles
  • Pure almond extract
  • Pure maple syrup
  • Pure vanilla extract
  • Raw unfiltered apple cider vinegar
  • Red wine vinegar
  • Salsa
  • Sauerkraut
  • Sriracha sauce or hot sauce
  • Tomatoes, sundried or in a glass jar
  • White wine vinegar

Gluten-Free Grains (organic)

  • Amaranth
  • Brown rice pasta
  • Chickpea pasta
  • Chickpea spaghetti
  • Buckwheat
  • Millet
  • Oats, gluten-free rolled and steel-cut
  • Quinoa (white, red)
  • Rice (black, wild, brown)
  • Sorghum
  • Teff

Dairy-Free Milks—unsweetened (organic)

  • Almond milk
  • Cashew milk
  • Coconut milk
  • Culinary coconut milk (in BPA-free cans) in full fat and light
  • Hemp milk
  • Oat milk (only from gluten-free oats)

Beverages (organic)

  • Filtered/Purified water
  • Freshly squeezed and pressed green juices
  • Herbal teas (Roasted dandelion root tea for liver detoxification)

Gluten-Free Baking Flours (organic)

Veggies (organic)

  • Arugula
  • Artichokes
  • Asparagus
  • Avocados (considered a fruit)
  • Beets
  • Beet greens
  • Bell peppers (red, green, orange, yellow)
  • Bok choy and other Asian greens
  • Broccoli
  • Broccoli rabe (rapini)
  • Brussels sprouts
  • Cabbage, green and red
  • Carrots
  • Cauliflower
  • Celery
  • Chard, all colors
  • Chicory
  • Chinese cabbage
  • Chives
  • Collard greens
  • Cucumbers
  • Daikon radishes
  • Dandelion greens
  • Endive
  • Escarole
  • Fennel
  • Garlic
  • Jicama
  • Kale, all types (curly, lacinto (flat), dinosaur (curly), red, etc.)
  • Leeks
  • Lettuce, all types of deep green, bright green and red leaf (no iceberg)
  • Mushrooms
  • Mustard greens
  • Okra
  • Olives (not canned)
  • Onions
  • Radicchio
  • Parsnips
  • Pumpkin
  • Radish leaves
  • Radishes
  • Rhubarb
  • Romaine
  • Rutabagas
  • Scallions
  • Sea veggies (dulse, nori, kombu, kelp, wakame)
  • Shallots
  • Spinach
  • Sprouts
  • Squash, summer and winter varieties (acorn, butternut, etc.)
  • Sweet potatoes
  • Tomatoes (considered a fruit)
  • Tomatillos
  • Turnip greens
  • Turnips
  • Watercress
  • Yams
  • Zucchini

Fruits (organic)

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blood oranges
  • Blueberries
  • Cantaloupes
  • Cherries
  • Coconut
  • Cranberries
  • Currants
  • Dates
  • Dried fruit without sulfur/added sugar/additives
  • Figs (fresh)
  • Goji berries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Lemons
  • Limes
  • Mangoes
  • Muskmelon
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Persimmons
  • Pineapples
  • Plums
  • Pomegranates
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Tangerines
  • Watermelon

Animal Protein (organic), if desired

  • Chicken breasts, chicken thighs
  • Grass-fed beef, bison
  • Eggs
  • Lamb
  • Wild salmon

Check out my Dairy-Free How To, Corn-Free How To, Gluten-Free How To, Soy-Free How To, Sugar-Free How To, Gluten-Free How To for Kids and Nightshade Vegetables pages for more information.

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. participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

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  1. Hi Gabrielle!! I am on high Prednisone too and have Lupus Neuphritis autoimmune issues as well. I am on Facebook and check out info and support groups. It has been a long journey with my Lupus issues and health since 2003. I am currently starting to write a book with my journey and that will take a long time because I am a life coach online as well helping others with the same condition I got and supporting others with autoimmune and Lupus for support. If you want to and are on facebook please request me as your friend. Would love to chat with you. Request your rs to get a dexta scan ASAp for your bones and make sure you start reading books on autoimmune issues to get more info for your health needs. I am starting a book club on my facebook page too. I am researching on the internet by going to these websites for more info for health as well. Take care and take one day at a time. Many hugs.:) Joanne Cali

  2. Hello! Currently I suffer from a gluten, egg, and dairy allergy and I think it is whats causing my dizzy spells that I get. My nose is constantly stuffed, Im always congested and my ears are clogged. I’ve eliminated eggs and milk (for the most part) but gluten is hard for me. Do you think if I eliminated gluten I would have less dizzy spells?

    Thanks for the lost of recommendations, I am going grocery shopping tonight to find things!!

  3. I’m glad you listed stevia, because I have wondered about that.

    What is the verdict on barley?

    1. Hi Holly,
      Barley does contain gluten so if you are at all sensitive to gluten it can cause inflammation.

  4. My dermatologist has suggested I go dairy free and gluten free for my psoriasis. I found your website and food list. Does everything have to be organic? That can get extremely expensive. Does it make a huge difference with internal inflammation? Thanks.

    1. Hi Jackie,

      I prefer organic because I want to make sure I am not intaking any of the fertilizers or pesticides used in many of the non organic produce. If you are looking to determine which produce items are imperative to buy organic, I would suggest checking out a list of the “dirty dozen” and the “clean fifteen”. This should give you a better idea of what to look for when buying organic versus non organic.


  5. Thank you for giving me a starting off point in integrating this diet into my daily life. However, I’m allergic to coconuts and tree nuts and was wondering if you had a suggestion on a non dairy milk I could try. I had it narrowed to oat, rice, or hemp. I’m not a huge fan of hemp, but wasn’t sure if the other two were anti-inflammatory. If you know of one that I didn’t mention I would appreciate it.

  6. Hi! I have an autoimmune disease that weakens my muscles, i’m hoping that this diet will suppress some of the inflammation i have throughout my body! I am currently on Prednisone which is a strong steroid, so I have a huge appetite all the time. Thank you so much for providing this information!

  7. I am new to the Gluten-free world; having issues of pain in all of my joints from the hips down, as well as pain well…everywhere! So I’m also reading about eating foods for my blood type which is O positive; going dairy free whenever possible and keeping sugar down to the bare minimum. Aiming for a higher protein diet and little to no processed foods. I found your site and I’m making Chickpea, Cranberry & Chia Power Bars tonight. I am ordering your book and I’m excited to learn more about detoxing my body. When shopping I read the ingredients for all of these “healthy”, organic, gluten-free foods and I get so frustrated! What’s with the xanthan gum and modified this and that? And the cornstarch? There is corn in just about EVERYTHING and I’m doing my best to eliminate it from my diet. And SUGAR is also in just about EVERYTHING! Grrr!!! Looking forward to eating healthier and feeling less pain and lethargy. Doc says it may be a virus that comes and goes, but I think I have symptoms similar to fibromyalgia. Several women that I know have fibromyalgia or lupus, (one has both) and they say their symptoms mirror mine; they come and go and are intense. I refuse to claim such debilitating medical issues! Can’t wait to start reading my book!

  8. This is all new to me. I’ve had stomach problems since I was a child. IBS, spastic colon, frequent uti’s, kidney stones and infections, interstitial cystitis, among other things. I was recently started on medicine for fibromyalgia. I had a laparoscopic exploratory surgery to look for endometriosis on April 20th. Since having that done, I can’t eat without ending up in the bathroom 10- 15 minutes later. It’s awful. The Gastroenterologist started me on colesped and even at the higher dose, it’s not helping. Now he wants me to try a lactose free, gluten free diet. I’ve done this before, just never together. I’m hoping I can find some relief with your list. I’m also nervous because I’m on a low income and this isn’t helping with my job at all, spending a 3rd of the time in the restroom. Sometimes it hits so fast I’m worried I’m not even gonna make it. Thank you for sharing what you’ve done that worked for you.

  9. I have really enjoyed the anti-inflammatory properties of a paleo diet I started a couple of months ago. But sometimes I feel it is too much, I get light headed and need to up the carbs a bit (mostly with added fruit). So I may alter it a bit by focusing on staying clear of wheat, dairy, and sugar. And I guess peanuts (I love peanut butter!). I just perfected home made almond flour bread and will have to use cashew butter or something I guess. Anyway, do you think those three things are the most inflammatory causing foods(wheat, dairy, and sugar), or is there something else I should put on the list. I don’t eat many night shades except tomatoes on a salad every now and then.

    1. Beautiful Josh; that’s amazing. So happy for you. Keep going and stay positive. That’s the way to eat clean! You’re on the road to wellness. xx

  10. Hi,

    I have read that tomatoes are OK to eat on an anti inflammation diet as well as cheese and yogurt. Yet cheese and yogurt are dairy and everything i read contradicts itself and leaves me confused as I am trying to make the most with my anti inflammation groceries list. If you could email me your thoughts that would be great. Thank you

    1. Yes tomatoes are great and full of lycopene but if you react to nighshades (tomatoes, eggplant, peppers, etc). Hope that helps! xo

    2. I’ve also found much contradiction in dairy recommendations. Cheese and yogurt are fermented foods, and partially digested. Fermented foods are often quite good for our health. Some people get quite good results while eating “stinky” cheeses (ones that are natural and aged). On the other hand, many people are also lactose-intolerant, which will not digest dairy properly and will usually cause gas and indigestion and process dairy differently. You might just have to try a month on, a month off, to know if it’s right for you.