The Anti-Inflammatory Grocery List for Women Over 50

It helps to remember that “inflammation” can mean a lot of things. The inflammation that helps heal a wound isn’t necessarily the same as the type that contributes to diseases. Short-term inflammation is a normal and helpful response. Chronic inflammation, which tends to be more of a smolder than an inferno, is implicated in an astonishing number of health issues, from heart disease to aching joints to fatigue.

TLDR: short-term inflammation can actually be good. Chronic inflammation can start a whole series of problems.

The goal, then, is to reduce inflammation over time. For that, a Mediterranean-style diet has the best evidence behind it: lots of veggies and fruit, some fish, olive oil, beans, nuts.

If you’re looking for specific foods to add to your grocery list, especially if you’re aging or going through menopause, here’s where to start.

Produce: Start with berries and leafy greens

Berries. They’re rich in antioxidants and anthocyanins, the plant-based pigments that contribute to their colors, which can counter oxidative stress, another contributor to chronic inflammation. Frozen is fine and often about half the cost, especially out of season. The nutrients are intact since frozen berries are picked when ripe. Best buys: blueberries, strawberries, raspberries

Cruciferous veggies. Broccoli, cabbage, cauliflower, kale and arugula are some of this family’s anti-inflammatory members.

Tomatoes. Another source of antioxidants, especially lycopene, which cooking makes easier for your body to absorb.

Garlic. Used in cooking, garlic’s flavor enhances everything from onions to salmon. Its anti-inflammatory properties are a bonus.

Fresh ginger root. Add to tea, marinades, stir-fries, rice, anything.

Add to your cart:

• Fresh or frozen berries
• Spinach, kale, or arugula
• Tomatoes
• Broccoli and other cruciferous vegetables
• Red onions
• Peppers
• Garlic
• Fresh ginger

Fish: Include salmon, sardines, or mackerel

Sardines, salmon, mackerel. These small, oily, bony fish are good sources of inflammation-fighting omega-3 fatty acids. And canned fish is just as nutritious as fresh, costs a whole lot less and lasts a year or more.

Add to your cart:

• Salmon
• Sardines
• Mackerel
• Canned salmon or sardines for the pantry

Middle aisles: Olive oil, beans, grains, and nuts

Extra-virgin olive oil. This is the stuff that goes on salads, drizzled over veggies and bread. Extra-virgin olive oil contains oleocanthal, which is responsible for its anti-inflammatory effect. You’ll know you have a high-quality EVOO if it has a slightly peppery tingle in the back of your throat.

Oatmeal. A good source of anti-inflammatory fiber. Your gut bacteria transform fiber into beneficial, anti-inflammatory chemicals.

Beans. Another source of inflammation-fighting fiber.

Nuts are surprisingly consistent in longevity studies, people who eat them every day seem to live the longest. Walnuts have more of the anti-inflammatory omega-3 fatty acids found in fish, although these are the plant-based, less-powerful kind. Almonds are a source of inflammation-fighting vitamin E.

Add to your cart:

• Extra virgin olive oil
• Oats
• Beans
• Lentils
• Barley or farro
• Walnuts
• Almonds

Spices: Buy flavors you’ll use

Healthy foods are tasty. Stock up on spices. Turmeric is getting a lot of love lately – there’s some interesting research on turmeric for joint comfort; cinnamon, black pepper and dried herbs are other great options. These are a bargain in terms of beneficial compounds for the cost-per-serving. Spices can also make your target foods (vegetables, beans, grains) taste better, making them easier to eat more often.

Add to your cart:

• Turmeric
• Cinnamon
• Black pepper
• Dried herbs

Drinks and a little chocolate

Green tea is high in anti-inflammatory polyphenols. Coffee, it turns out, is moderately protective, even in diverse groups of people.

Dark chocolate with more than 70% cocoa in moderation. Chocolate has anti-inflammatory properties. It’s a treat, though, so limit your intake.

Add to your cart:

• Green tea
• Coffee
• Dark chocolate with more than 70% cocoa

What to buy less often

Some foods to limit: processed meats like bacon and deli slices, deep-fried foods like French fries and onion rings, salty or sugary snack foods (chips, pretzels) made with refined flour. Sugary drinks (sodas, energy drinks). Save these items for special occasions.

Consider each grocery trip as practice, not as a pass/fail test.

If it’s your birthday, you can have a piece of cake. It’s what you eat most of the time that has the largest effect on your health.

Your grocery list at a glance

Turn the list into three meals before you shop

When you’re making your grocery list, take into account what’s already in the fridge. If there’s a bag of carrots, half-used, can you make a plan for them before you add more vegetables to your grocery list? Buy what you’re going to realistically cook, not what you’re going to put in your vegetable drawer with good intentions.

Take that list of things to buy and turn it into three meals before you leave the house. Think of ingredients that go well in more than one thing, as spinach can go into an omelet and a white bean soup and whole-grain pasta, and yogurt can be eaten at breakfast and made into a sauce for roasted vegetables.

And of course, you don’t have to buy everything, just enough variety to make a few meals that sound good.

Add foods that support your bones, too

If you’re building your own version of an anti-inflammatory diet for women over 50, make sure you’re meeting your basic nutritional needs. Bone-building foods deserve a spot on your grocery list, and you don’t have to find foods that trumpet being anti-inflammatory, too.

Calcium-rich foods belong in your grocery cart. NIH recommends that women who are 51 and older get 1,200 milligrams per day of calcium. That’s the total from all sources, including food and beverages, not the amount to take as a supplement.

Some good sources are milk, plain yogurt, calcium-fortified soy milk, tofu that is calcium-set, canned salmon and sardines with the soft bones that you can eat. If you don’t care for dairy, plant-based products can be good sources of calcium, but it’s a good idea to check labels because the amount varies.

Get plenty of vitamin D, as NIH recommends 600 IU/day through age 70 and 800 IU/day after that, since it helps your body absorb calcium. For more info on vitamin D, see NIH’s vitamin D guidance.

Give packaged foods a closer look

Just because it’s in a package does not automatically make it less healthy. Be mindful of what’s inside.

That goes for items like frozen broccoli, canned lentils and plain oats, all healthy options for adding to your meals. According to the American Heart Association, fresh, frozen and canned fruits and vegetables are all good options. Look for vegetables without added sauces and fruits without added sugars. Choose beans with little to no added sodium as a pantry staple. Rinsing and draining canned beans will also lower the sodium.

To help decipher labels, the FDA has a Nutrition Facts label guide. When comparing two similar items, remember that 5% Daily Value or less per serving is low and 20% or more per serving is high. Keep these numbers in mind as you compare the sodium, saturated fat, added sugars and fiber. Also check the serving size on both items, as a food with a smaller serving size could look healthier when it’s not.

Make the list work with your digestion

If you’re already following a plan from your doctor or registered dietitian, continue to follow that plan and adapt this list to it. If you’re struggling with irritable bowel syndrome (IBS), the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests that your doctor may recommend that you try a low FODMAP diet for a few weeks.

If your symptoms improve, your doctor may recommend slowly adding back the foods that contain FODMAPs, such as beans, garlic, onions, and lentils, to determine which foods you can eat without symptoms. It’s highly individualized. It’s interesting because beans are a healthy food. So are onions and garlic. But for some people with IBS they’re hard to tolerate. It’s about what works for you.

The NIDDK also mentions adding fiber gradually may help prevent gas and bloating. This could be another area where what’s considered healthy doesn’t agree with your system. If you continue to have symptoms including bloating or pain or changes in your bowel habits, see a doctor.

You may also consider seeing a registered dietitian so you’re not guessing which foods to include and how much of those foods. They can work with you to ensure you’re eating a variety of foods and in portions that suit you.

Buy spices for dinner, not as a treatment plan

Skip that super-expensive spice you’re buying because you’re not really that excited to use it, and stock up on turmeric if it enhances your roasted cauliflower recipe or pick up cumin, paprika, oregano or ginger. Whatever sounds good to you. That’s the best reason to buy a seasoning since it means you’ll actually use it.

Studies done with concentrated curcumin products don’t necessarily mean sprinkling turmeric into a pot of rice will ease your achy joints.

The National Center for Complementary and Integrative Health (NCCIH) says there’s not enough evidence to say whether or not turmeric or curcumin are beneficial for any health purpose and that liver damage has been reported in some people using curcumin products made to increase absorption. Cooking with spices and taking concentrated forms are very different decisions so keep that in mind, too. Talk with your doctor before taking any supplement, especially if you’re taking any medications.

Keep a few meals available for tired evenings

What’s on your grocery list is put to the real test when you’re hungry and have little energy and enthusiasm for cooking.

For a bean bowl, microwave some whole grains, rinse and add a can of your favorite beans, add some frozen vegetables, drizzle with olive oil and add some lemon. Done. For an easy fish dinner, top some whole-grain toast with canned salmon and some tomato slices and dinner is ready in minutes.

For an easy soup, heat up some lower-sodium broth, add a can of lentils and some frozen spinach. Add whatever herbs or spices you like. Or make some eggs, add whatever veggies or toppings you like and maybe some whole-grain toast. Breakfast for dinner is comforting and delicious.

Choose two or three options like these and have ingredients on hand so dinnertime will be easier when enthusiasm is lacking. These ideas are not researched or proven to reduce inflammation, but they make the foods on your list easier to actually eat.

Be cautious about adding a long list of forbidden foods

Healthy eating can be as simple as making good choices more often and avoiding overly restrictive diets that leave you feeling deprived and confused about what to eat.

For example, the American Heart Association’s dietary recommendations released in 2021 focus on dietary patterns (your usual foods and beverages) and recommend choosing a flexible and healthy dietary pattern that meets your nutritional needs while also taking into account your food preferences, ethnic and religious practices, and life stage.

Focusing on dietary patterns is much easier than worrying about each and every ingredient. The emphasis should be on what you’re adding to your diet, not necessarily taking out entire groups of foods.

If you’ve been diagnosed with an allergy or medical condition that does call for certain foods to be limited or avoided, that’s another matter, and requires more care than can be outlined on an anti-inflammatory grocery list.

For example, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), doctors don’t recommend eliminating gluten from your diet before being tested for celiac disease. Eliminating gluten before being tested for celiac disease could affect the test results.

Judge the next shopping trip by what you actually used

Maybe you made lentil soup that you loved, used frozen berries in a smoothie, which worked better than fresh, and also bought more leafy greens than you can possibly use before they go funky in the crisper drawer of your fridge. The next time you go grocery shopping, you’re not guessing. You’re taking into consideration what worked well the previous week.

Maybe you’ll pick up more of what you like and what works. And perhaps a few things you didn’t end up using will be omitted from your shopping trip to save money and minimize waste. And perhaps a couple of new things that sound interesting if you’re feeling experimental. There’s no pressure to include new things if you’re not in the mood. It’s not always going to be an overnight kitchen makeover. Little by little is totally okay.

Turn the groceries into a routine

That may seem like a lot of foods. It’s not. Once you start thinking of foods in terms of inflammation, you’ll be surprised how many of them are staples of Mediterranean-style eating, a style that is flexible and emphasizes pleasure. You can have the occasional piece of birthday cake and still follow this pattern.

The point is to start including more of the foods that can help with inflammation. It’s not a test, and you should never feel guilty. Choose foods you enjoy eating, and that’s healthy, too.