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.

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

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

  • Wild Rice
  • Buckwheat
  • Quinoa
  • Millet
  • Amaranth
  • Sorghum
  • Teff
  • Tapioca
  • Red Rice
  • Black Rice
  • Brown Rice

Organic Protein

  • Chicken
  • Eggs
  • Turkey
  • Fresh or cold water fish (trout, salmon, halibut)
  • Amazing Grass Sugar-Free Protein Powder
  • Manitoba Harvest Organic Hemp Protein Powder
  • Split Peas
  • Lentils
  • Legumes
  • Bee Pollen
  • Spirulina
  • Blue-Green Algae

Beverages

Organic Oils

  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Flax Seed Oil (do not heat)
  • Grapeseed Oil
  • Hemp Seed Oil (do not heat)
  • Toasted Sesame Oil
  • Walnut Oil

Raw, Unsalted Organic Nuts & Seeds

  • Almonds
  • Walnuts
  • Sesame Seeds
  • Hemp Seeds
  • Ground Flax Seeds
  • Chia Seeds
  • Pumpkin Seeds
  • Cashews
  • Macadamia Nuts
  • Brazil Nuts
  • Tahini
  • Sunflower Seeds

Organic Sweeteners

Organic Condiments

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

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.

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Hi, I'm Amie!

I’m here to share my story of healing with you. I know what it’s like to suffer and not know what’s going on with your body. I’ve been there. I was lost, searching for answers and alone for 10 years until I learned how to get my body working for me, not against me—to address the underlying symptoms instead of using a Band-aid approach to reclaim my vitality. I want to show you that eating and living clean feels incredible. Once you see life this way, you’ll never go back. Ever. Come play along with me on Instagram, Pinterest, Facebook and Twitter. I’m here for you. xo

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12 comments

  1. 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

  2. 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

  3. 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.

  4. 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!

  5. 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!

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