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Anti-Inflammatory Grocery List


Chronic inflammation is a nasty cycle and result of being un-well. It can disrupt hormone production, contribute to fatigue, and trigger symptoms like bloating, brain fog, mood swings and so much more. In fact, it’s thought be the precursor to numerous diseases. By prioritizing nutrient-dense, anti-inflammatory foods, you can help reduce stress on the body, regulate blood sugar, and create a foundation for optimal hormone function.


Let’s start with some key nutrients that will help your body fight inflammation and then we can dive into into the pantry list::


OMEGA-3 FATTY ACIDS Supports hormone production, reduces inflammation, and promotes brain and heart health. Omega-3s are crucial for balancing cortisol, improving insulin sensitivity, and supporting progesterone production.Sources: salmon, mackerel, sardines, pasture raised egg yolks. To a lesser extent, walnuts, chia seeds, flax, hemp seeds

VITAMIN KEssential for bone health, blood clotting, and reducing inflammation. Vitamin K works synergistically with Vitamin D to support immune function and reduce oxidative stress.Sources: Leafy greens, broccoli, Brussels sprouts


SULFORAPHANE

Found in cruciferous vegetables, this compounds support liver detoxification, helping the body metabolize excess estrogen and promote hormone balance. Sulforaphane is also a potent anti-inflammatory and supports cellular repair.Sources: Broccoli, Brussels sprouts, cauliflower, cabbage


POLYPHENOLS & ANTHOCYANINS

Powerful antioxidants that fight oxidative stress, reduce inflammation, and support healthy blood sugar regulation—essential for hormone balance. Anthocyanins also protect the ovaries and eggs from oxidative damage.Sources: Berries (blueberries, raspberries, blackberries, strawberries), pomegranates, dark cherries, red cabbage, purple sweet potatoes


CURCUMIN

Curcumin is a potent anti-inflammatory compound that helps lower cortisol, improve insulin sensitivity, and reduce inflammatory markers. It also supports liver detoxification, which is essential for estrogen metabolism.Sources: Tur

meric (best absorbed with black pepper and healthy fats like olive oil or avocado)


EGCG

A powerful polyphenol in green tea that reduces inflammation, supports metabolism, and enhances liver detoxification. EGCG has been shown to reduce cortisol levels and support ovarian function.Sources: Green tea, matcha


MAGNESIUM & FLAVANOLS

Dark chocolate is a rich source of magnesium, which helps reduce stress, support progesterone production, and improve sleep quality. Flavanols in cacao are powerful anti-inflammatory compounds that support heart health and brain function.Sources: Dark chocolate (85%+ cacao), raw cacao, cacao nibs


ANTI-INFLAMMATORY MEALS FOR

HORMONE BALANCE


BREAKFAST

  • Coconut Chia Pudding

  • Avocado and Eggs Breakfast Bowl

  • Protein Matcha Pancakes

LUNCH

  • Salmon Power Bowl

  • Lentil and Feta Cucumber Salad

DINNER

  • Salmon Cakes with Yogurt Tahini Dressing

  • Salsa Verde Chicken Bowls

  • Sweet potato Bun Burgers

  • Balsamic Chicken with Peach Avocado Corn Salad

SNACKS

  • Bone Borth + Avocado

  • Greek Yogurt with Berries

  • Pomegranate + Dark Chocolate

  • Avocado + Hard Boiled Eggs

  • Olives and Veggie Plate




GROCERY LIST


VEGETABLES:

  • Arugula

  • Purple cabbage or coleslaw mix

  • Red onion

  • English cucumber

  • Parsley or dill

  • Corn (fresh or frozen)

  • Basil

  • Microgreens

FRUITS:

  • Peaches

  • Banana

  • Pomegranate seeds

  • Lemons

CARBS:

  • Sweet potatoes

  • Jasmine rice

  • Quinoa

  • Sourdough (optional)

PROTEINS:

  • Eggs

  • Wild salmon fillets

  • Canned wild salmon

  • Ground beef or bison

  • Chicken thighs or breasts

  • Cooked lentils or canned lentils

  • Canned black beans

HEALTHY FATS:

  • Olive oil

  • Tahini

  • Pumpkin seeds

  • Hemp seeds

  • Avocados

DAIRY ALTERNATIVES:

  • Greek or coconut yogurt

  • Crumbled sheep or goat feta

  • Unsweetened almond or coconut milk

PANTRY EXTRAS:

  • Chia seeds

  • Collagen peptides

  • Almond flour

  • Ceremonial-grade matcha

  • Coconut aminos

  • Cumin

  • Garlic powder

  • Balsamic vinegar

  • Dijon mustard

  • White wine vinegar

  • Salsa verde

  • Sauerkraut or kimchi



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