Your Anti-Inflammatory Grocery List

Inflammation is not only about your diet, but what we eat. That being, a good overall rule to keep in mind is eating more fresh whole foods. Foods that include high amounts of of plants known as phytochemical that can help fight inflammation especially while hormonally transitioning from one phase of life to another. For women during mid-life, that means perimenopause through menopause.

Eating more whole foods means that processed food, added sugar, refined carbs and saturated and trans fats will hopefully get crowded out of our diets and colorful vegetables plus lean protein will prevail. In addition, limiting sodium intake to the recommended 2,300 mg/ day because high blood pressure has been linked to inflammation.

Therefore and in summary, an anti-inflammation diet emphasize foods that can naturally help reduce inflammation. The diet includes a verity of produce, unsaturated fats, fatty fish, minimally processed whole grains, herbs and spices.

Below is a basic grocery list to keep on hand in your kitchen: Enjoy!

Buy more of these:

• Avocados 

• Bell peppers

• Berries

• Broccoli 

• Cherries 

• Dark chocolate 

• Dark leafy greens 

• Extra virgin olive oil 

• Fatty fish 

• Fresh herbs

• Garlic 

• Green tea 

• Mushrooms 

• Nuts (almonds, walnuts) 

• Onions 

• Seeds (chia seeds, flaxseeds, hemp seeds) 

• Spices (turmeric, ginger, cinnamon) 

• Tomatoes

Limit or avoid these:

• Alcohol 

• Fatty cuts of red meat 

• Fried and greasy foods 

• Processed meats (bacon, hot dogs) 

• Sugary beverages (soda, fruit juice, energy drinks) 

• Ultra-processed carbohydrates and sweets