Welcome toThrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life.
Katie Webster
Contrary to what you might think, eating to reduce inflammation doesn’t need to be expensive and definitely doesn’t require any special supplements or products. In fact, several super-nutritious, budget-friendly foods will do the job. Here are some more affordable ingredients to add to your grocery list if you want to help lower your levels of bodily inflammation.
Anti-Inflammatory Meal Plan for Beginners
1. Canned Fish
I always have canned tuna, salmon and sardinesin my pantry. I routinely use it in quick tuna salad lunches or as a protein source in pastas or casseroles for dinner. One of the things I love most about canned fish is that it makeseating seafood more budget-friendlyand helps me get more inflammation-fightingomega-3 fatty acidsin my diet.
2. Frozen Berries
Berries are like nature’s candy. They’re sweet, tart, juicy and come in a variety of shapes, sizes and flavors. Not to mention, they’re packed with fiber andantioxidantsthat help fight off free radicals, which can help reduce inflammation. But fresh berries can be really expensive and don’t last very long in the fridge. That’s why I almost always opt for frozen berries instead. They’re way cheaper (typically for a larger portion), they last way longer and they’re super versatile. It’s theone frozen food I never leave the store without.
3. Beets
Root vegetables are great for a lot of reasons. They last a long time in the fridge compared to other fresh vegetables, and once they’re roasted, they haves a delicious mix of sweet, savory and earthy flavors. Beets, in particular, pack an anti-inflammatory punch thanks to the phytochemicals they contain calledbetalains. Other antioxidant-packed honorable mentions include sweet potatoes, carrots and cauliflower.
4. Frozen Greens
Here at EatingWell, we love ourdark leafy greens; they’re packed with fiber, vitamins and nutrients that can help support bone health, bolster brain health and lower chronic disease risk. But their short shelf life can sometimes lead to food waste and, ultimately, wasted money. Choosing frozen greens like spinach, kale or collards instead can help them cost less and last longer, so you can reap the benefits. Othercruciferous vegetableslike broccoli and Brussels sprouts are great, too and typically pretty easy to find in the freezer section.
I’m a Dietitian & These Are the Frozen Foods I Always Buy
5. Edamame
Edamame beans are immature soybeans that can be enjoyed fresh from the pod but are also commonly found shelled in the freezer aisle. This legume is packed with protein, fiber andhealthy unsaturated fatthat can help ward off inflammation. They’re a super balanced and budget-friendly choice to add to your next grain bowl, salad, stir fry or soup. They can even make a filling snack on their own with a sprinkle of flakey salt.
6. Brown Rice
You’ve probably heard the nutrition advice to eat more whole grains. In fact, the2020-2025 Dietary Guidelines for Americanssuggest making half of your grain come from whole grain sources. But specialty grains like quinoa, bulgur and amaranth can get pricey at the store. That’s where brown rice comes in. It’s super affordable, lasts years in your pantry and can help you reap the benefits of eating more whole grains, including improvingheart health,lowering diabetes riskandreducing inflammation, of course. Since it requires a slightly longer cook time, I like to make a big batch of brown rice at the beginning of the week. Sometimes, I’ll even freeze it once it’s cooked to help it last longer (check out our guide forhow to safely store and reheat leftover rice).
The Bottom Line
There are lots of foods that provide anti-inflammatory benefits, and many of them are very budget-friendly. Hopefully, this list helps you build an anti-inflammatory grocery list that meets your flavor preferences and your budget. Making the most of the freezer and pantry aisles can help you cut down on food waste, too.
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