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The Must Have Anti-Inflammatory Grocery List

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The gluten-free guide below is based on personal experience and research.  Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links.  As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here

When Should I Eat an Anti-Inflammatory Diet?

Before we get into the shopping list, there are many reasons why someone would try an anti-inflammatory diet.

  • If you struggle with chronic inflammation due to an autoimmune disease such as Rheumatoid Arthritis
  • When you’re recovering from being “glutened” and want to calm your digestive system
  • If you are struggling to identify possible food intolerances and get back to a general healthier way of eating such as the Arbonne 30 Days Program.

An anti-inflammatory diet is not a ‘cure all’ for health conditions, but is often recommended by doctors and dietitians as a helpful tool to work along side medications and other treatments.

In addition, anti-inflammatory eating is generally recognized as a healthier way of eating and may even lower your chances of developing other issues.

If you’re curious about trying an anti-inflammatory diet, be sure to discuss it with your doctor or a Registered Dietitian.

What Can I Eat on an Anti-Inflammatory Diet?

This grocery list is gluten-free, dairy-free, sugar-free, peanut-free, and soy-free and will help with internal inflammation. Click the link for my favorite items you can order easily online (and some even have promo codes to save you $$)!

Where Can I Purchase Anti-Inflammatory Foods?

The great thing about anti-inflammatory foods is you really can buy them almost anywhere! While your local grocery store and farmer’s markets will have lots of great options, there are also lots of places you can order online to get some special foods you may not find at your local store. Plus, ordering online is easy and you may even find better prices.

My favorite places to order anti-inflammatory foods online are:

  • Thrive Market
    Thrive Market is an online grocer that makes it so simple to order natural foods from amazing companies. It’s easy to sort by dietary restriction and they even sell meat and wine! If you haven’t tried Thrive Market, click here for a  promotional link to receive up to $22 in free items on your first order!
  • Primal Kitchen
    All of Primal Kitchen‘s products are gluten, soy, and dairy free! They have a wide selection of condiments and sauces, plus they taste great. If you order from their website use the promo code THEHELPFULGF10 for 10% off your purchase!
  • Anthony’s
    Anthony’s has an amazing selection of both basic and alternative baking ingredients including almond flour, cocoa powder, and more. Not only is it high quality product with gluten-free certifications, but the pricing is better than any other brand I’ve tried! Order Anthony’s here.
  • Amazon
    Amazon has a great selection of everything and I definitely order food from them too! Some of the links below are products available on Amazon that you may not be able to find at your local store, or are much cheaper on Amazon. It’s always worth cost-comparing!

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Anti-Inflammatory Foods Shopping List

This is a great list with brands that I love and trust. This list is not exhaustive, but is a great starting point for anyone looking for clean, healthy foods. Plus, I included tools you may find helpful for preparing foods and keeping things fun!

Click on the links in the list for my favorite tried & true brands that are gluten-free, dairy-free, peanut-free, and soy free!


Poultry (chicken, turkey, duck)
Beef or Bison
Game Meat (venison, elk, etc.)
Seafood (fish & shellfish–look for wild caught!)

Plant Protein

Beans (such as chickpeas, black beans–use in moderation)
Hemp Protein Powder
Other legumes (such as peas)
Pea Protein Powder

Grains & Starches

Arrowroot Powder/Starch
Brown Rice Pasta
Chickpea Pasta
Legumes & Lentils (use in moderation)
Oat Flour*
Rice Cakes
Sweet Potatoes
**be sure when purchasing oats, these are purity protocol gluten-free, not mechanically sorted. GF Harvest is the #1 brand I trust!

Dairy Alternatives–Unsweetened

Almond milk
Cashew milk
Coconut milk
Coconut cream

note: most anti-inflammatory diets eliminate dairy products all together due to the high prevalence of lactose intolerance and milk allergies. However, some individuals without lactose intolerance or a milk allergy have good success eating fermented dairy products.

Seeds, Nuts & Nut Butters


Almond Butter (unsweetened)
Almond Flour
Chia Seeds
Coconut Flakes (unsweetened)
Coconut Flour
Flax Seed
Hemp Hearts
Seed Butter (nut-free)

*be sure to read labels on nuts to ensure they aren’t produced in a facility or on equipment with wheat and other allergens.

Fats & Oils

Avocado Oil (use code THEHELPFULGF10 for 10% off)
Avocado Oil Cooking Spray (use code THEHELPFULGF10 for 10% off)
Coconut Oil
MCT Oil (use in moderation)

Condiments, Flavorings, and Spices

Alfredo Sauce (dairy-free; use code THEHELPFULGF10 for 10% off)
Apple Cider Vinegar (with the “mother”)
Avocado Oil Mayo (use code THEHELPFULGF10 for 10% off)
Avocado Oil Salad Dressing (use code THEHELPFULGF10 for 10% off)
BBQ Sauce (unsweetend; use code THEHELPFULGF10 for 10% off)
Bone Broth
Cacao Nibs
Cocoa Powder
Coconut Aminos
Ketchup (unsweetened; use code THEHELPFULGF10 for 10% off)
Nutritional Yeast
Tartar Sauce (sugar-free;
Teriyaki Sauce (sugar & soy-free; use code THEHELPFULGF10 for 10% off)
Tomato Sauce (sugar-free; use code THEHELPFULGF10 for 10% off)

Vegetables (aim for organic/ local/ in season)

vegetable salads

Any and all vegetables! Be sure to eat a variety of colors to get a wide range of nutrition.

Fruits (aim for organic/ local/ in season)

While any fruit is technically fine, some are recommended over others. The best fruit choices are:

I hope you find some favorite products you love! Eating anti-inflammatory can be so easy and taste great!  Also, if you love this anti-inflammatory grocery list, don’t forget to pin this post so you can find it easily when you are ready to shop or meal plan.

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