Here is the anti-inflammatory grocery list we provide to our patients that can help change their inflammation levels. This will help to get you pain free and maintain a healthy body weight – something we all want. Please do not become overwhelmed with this list, just start by picking one or two foods on this list that are not currently in your diet. 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 and your pain levels will decrease, your mind will become sharper, and your energy levels and weight should improve.
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