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Anti-Inflammatory Shopping List

Here is the anti-inflammatory grocery list we provide to our patients that can help change your inflammation levels.  This will help to get you pain free, something we all want.  Please do not become overwhelmed with this list, just start by picking one or two foods on this list that is not currently in your diet and adding one or two each time you go grocery shopping…in no time at all you will begin to change the foods you consume regularly.

Vegetables

organic best, otherwise scrub and clean!

  • arugula
  • broccoli
  • brussel sprouts
  • cabbage
  • carrots
  • cauliflower
  • celery
  • cucumbers
  • egg plant
  • garlic
  • beans (green/yellow)
  • kale
  • mushrooms
  • olives
  • onions (white/red/green)
  • peppers (all)
  • pumpkin
  • radish
  • romaine lettuce
  • spinach
  • squash
  • tomatoes
  • wheat grass
  • zucchini

in moderation:

  • brown/wild rice
  • beans
  • lentils
  • sweet potatoes
  • quinoa

Fish

wild caught best, avoid shellfish/tuna 

  • bass
  • cod
  • haddock
  • halibut
  • herring
  • mackerel
  • red snapper
  • salmon
  • sardines
  • sea bass
  • trout
  • walleye
  • any other ‘clean’ fish

Dairy

 minimal consumption, raw or low temperature processed

  • goat milk
  • goat cheese
  • sheep milk
  • sheep cheese
  • organic cow’s milk (minimal)
  • kefir (cultured goat milk)
  • raw dairy (cheese, etc.)

Meat

wild, organic, grass-fed best

  • wild game (anything)
  • grass-fed cow
  • bison
  • chicken
  • duck
  • lamb
  • turkey
  • eggs – *my favourite*
  • minimal pork consumption

Nuts/Seeds

best is no roast, nothing added

  • almonds
  • brazil nuts
  • chia seeds
  • flax seeds
  • hazel nuts
  • pecans
  • pine nuts
  • pistachios
  • pumpkin seeds
  • sesame seeds
  • walnuts
  • nut butters
  • seed butters

Oils/Butters

Unrefined, organic is best

  • avocado oil
  • almond oil/butter
  • butter (pastured best)
  • coconut oil/butter
  • ghee
  • grape seed oil
  • olive oil
  • sesame oil
  • palm oil
  • walnut oil
  • NO canola oil
  • NO vegetable oil

Fruits

organic best, otherwise scrub and clean! 

  • blueberries
  • blackberries
  • cranberries
  • raspberries
  • strawberries
  • coconut
  • granny smith apple

in moderation:

  • other apples
  • banana
  • cherries
  • grapefruit
  • orange
  • all other fruits

Spices/Herbs

best is fresh, organic

  • basil
  • cayenne pepper
  • cilantro
  • dill
  • ginger
  • mustard powder
  • parsley
  • thyme

Condiments 

  • apple cider vinegar
  • balsamic vinegar
  • olive oil
  • cocoa
  • guacamole
  • hummus
  • mustard
  • salsa
  • sea salt

Beverages 

  • pure water
  • almond milk (no sugar)
  • pure water
  • coconut milk
  • grass-fed whey protein
  • herbal teas
  • fresh vegetable juices

in moderation:

  • coffee (organic, in moderation!)
  • wine (organic when possible!)

Sweeteners 

always in moderation

  • honey (raw)
  • coconut sugar
  • stevia
  • dark chocolate

Supplements (available in our office) 

  • grass-fed whey protein (Genuine Health)
  • Omega 3 Fish Oil (Innate Choice)
  • greens powder (Genuine Health)
  • probiotics (Innate Choice)
  • vitamin D (Innate Choice)

Please understand this is not a complete list of foods, but rather a start for you to learn to get in the habit of choosing whole foods and learn how to integrate them into your existing recipes or create new recipes.  For more information on my recommended supplements, please visit: innatechoice.com or genuinehealth.com

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