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Anti-Inflammatory Diet & Grocery List

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Hi Everyone!

Today let’s talk about diet. (If you are looking for today’s workout you can find it here: Weekly Workout Schedule). I’m not talking about going hungry, or putting locks on your refrigerator. I’m talking about what you put in your body.

About 3-4 weeks ago I made some changes to my diet. I started eating primarily anti-inflammatory foods, and cut out foods that are linked to inflammation. When I started, I wasn’t sure if I would notice a change. Just a few weeks later, I am down 6 pounds, and 3 inches on my waist. Since having postpartum gallbladder issues over the summer, I have been fighting bloating and 5-7 pound weight fluctuations over the course of the day.

So what is the verdict after trying these diet changes? I feel better! My hands and stomach aren’t swelling up, and my weight isn’t having extreme fluctuations throughout the day. My energy is better, and my husband notices a big difference in how he feels too.

Inflammation is linked to cancer, arthritis, asthma, colitis, Alzheimer’s, Crohn’s disease, sinus problems….and many more.  It is also linked to premature aging of the skin and acne.

So what is the anti-inflammatory diet? I have provided some information and a grocery list below. The list is not all inclusive. There are other fruits and veggies that are still great options, but I created the grocery list as an over view.

I have been eating foods that follow these guidelines, but I still allow for some variation. For example, I love frosted shredded wheat cereal. Even though it has refined sugars I still eat it sometimes. Peanuts are inflammatory, and giving up Peanut Butter was a big one for me. I still have it occasionally, but I ensure that it is one serving size.

These are guidelines. You can adjust it to fit your needs and lifestyle, but incorporating these changes has been very beneficial for me. I will be sharing more recipes that fit into the anti-inflammatory diet.

If you have questions about the diet, post them below. I have started sharing more recipes on my Snapchat & Instagram MyStory: @BenderFitness.


Snacking on lots of fruit & veggies.

Anti-Inflammatory Diet Basics: 

Printable: Anti-Inflammatory Grocery List

Grocery List Basics:

*The items in bold are spices and proteins that I regularly incorporate into my meals. I have also been drinking one cup of lemon ginger tea per day.*


Proteins: (Preferably Hormone/Antibiotic Free)

Nuts/Seeds: (Avoid Peanuts/Peanut Butter)

Fruit: (If thin skinned preferably organic)





Fermented Foods:

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