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Photo:Courtesy of Brand/Getty Images
Courtesy of Brand/Getty Images
Some of the most common chronic diseases have been linked withchronic inflammation. We’re talking about things like heart disease, stroke, chronic respiratory diseases, cancer and diabetes. According toStatPearls, a whopping 3 out of 5 people worldwide die from a chronic inflammatory disease. While these diseases are multifactorial, diet is one key way you can help manage and prevent chronic inflammation and chronic disease.
When you think of anti-inflammatory foods, you may think of elaborate spreads or time-consuming plates, but we’re here to assure you that eating anti-inflammatory foods doesn’t have to mean spending tons more time in the kitchen. In fact, Wegmans has some amazing convenient products with anti-inflammatory benefits. In this article, we’ll share six dietitian-approved, low-effort anti-inflammatory foods we recommend from Wegmans.
1. Organic Probiotic Kefir
Wegmans Organic Probiotic Kefir comes in black cherry, blueberry and strawberry flavors. You can also purchase it plain and unsweetened. Personally, I love the blueberry flavor as an awesome smoothie addition or a great refueling snack after a workout. If you don’t want the added sugars from the flavored varieties, opt forthe plain, unsweetened version. It works well in salad dressings or dips in place of sour cream or buttermilk. You can also use it in smoothies if you don’t want a super-sweet smoothie or if you’re adding sweetness with other ingredients.
2. California Walnut Halves & Pieces
In the bulk foods section of Wegmans, you’ll find a bunch of plastic containers with chocolate, candy, dried fruit and snack foods like nuts. Don’t pass through this section without grabbing theCalifornia Walnut Halves & Pieces. They make for a great snack to keep at your desk! You can also use them as a topping for oatmeal, yogurt or even salads.
Walnuts are one of the best plant-based sources ofomega-3 fatty acids. Eating more of these fatty acids is associated with lower levels of inflammatory markers. Walnuts are also rich in vitamin E, another anti-inflammatory nutrient, per theNational Institutes of Health. A 2023 study inNutrientsfound that walnuts may help reduce inflammatory markers, particularly when consumed regularly for a couple of years or more. The studies out there are fairly small and short-term, so it’ll be interesting to see what future research reveals about walnuts' and other nuts’ impacts on inflammation.
3. Canned Wild Caught Pink Salmon
You know thoseinflammation-fighting omega-3swe just talked about? Well, fatty fish like salmon top the charts for omega-3 content. Buying fresh salmon to cook for dinner is a wonderful choice, but if you want something that requires less effort and is priced more affordably, we recommend heading to the canned meat and seafood aisle and snaggingWegmans Canned Wild Caught Pink Salmon.
Each serving contains 18 grams of protein and 524 milligrams of EPA and DHA—essential omega-3 fatty acids that are primarily found in fish and other seafood, per theNIH. This canned salmon can be enjoyed on crackers as a snack, used in a quick and easy salad or made into these tastySalmon Burgers.
4. Just Picked and Quickly Frozen Mixed Berries
Berries are packed with antioxidants, fiber and other plant nutrients that fight inflammation, but fresh berries go bad so quickly. You may find they’ve gotten all moldy before you even had the chance to eat them. If that’s a problem you’re familiar with, then head over to the frozen section and addWegmans frozen mixed berriesto your cart. The resealable bag has a mix of strawberries, blackberries, blueberries and raspberries.
5. Sea Salt Chickpea Snacks
Legumes like chickpeasare another excellent source of fiber and plant-based protein. Yet, many Americans could stand to eat more of them, per a 2020 study inNutrients. Canned or dried beans can be used to make stews or soups, but these chickpea snacks are one of the most delicious and convenient ways to up your legume intake. They’re nice and crunchy, making them a great snack to keep at your desk or in your daily carry bag. You can even use them to top salads.
Each ounce ofWegmans Sea Salt Chickpea Snackscontains 6 grams of fiber to help manage inflammation, but there’s more. A 2019 study in theInternational Journal of Molecular Sciencesfound that chickpeas are also rich in antioxidants like isoflavones, which can have potent anti-inflammatory effects.
6. Organic Chia Seeds
Chia seeds are full of anti-inflammatory nutrients: omega-3 fatty acids, antioxidants and fiber. A 2022 study inFood Science & Nutritionfound that chia seeds can help manage metabolic disorders like hypertension, cardiovascular disease, diabetes and constipation, thanks to their nutrient density. They can also protect the beta cells of the pancreas from inflammation. These cells are responsible for producing, storing and releasing insulin—the hormone that helps move sugar from your blood to your cells for energy—so keeping them healthy is super important.
Wegmans sells these chia seeds ina 32-ounce resealable bagor insingle-serve packets. The big bag is great for making batches of chia pudding, while the individual packets are perfect for taking with you to work to top salads or oats.
The Bottom Line
Anti-inflammatory foods don’t have to be labor-intensive. At Wegmans, there are a bunch of anti-inflammatory foods that take little to no effort to prepare. We recommend kefir, walnuts, chia seeds, chickpea snacks, frozen berries and canned salmon; they can be enjoyed alone, used to make quick lunches or added to smoothies or oats for delicious eats that are good for your health.
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