Anti-inflammatory-style shopping list: simple staples
“Anti-inflammatory” works best as a pattern: more fibre and colourful plants, sensible fats, and fewer ultra‑processed extras. This list is food-first and UK-friendly.
Last updated: February 2, 2026 · Wild & Well Editorial Team
Understand the basics
Food shortlists work best when they’re simple: staples you’ll actually eat, stored properly.
Educational info only — not medical advice.
Why it matters
- Nutrition changes stick when they reduce friction: a few staples you actually use beats chasing “perfect” ingredients.
- Storage and repeatability matter — rancid oils and stale seeds undermine quality more than brand names.
First steps (no spend)
- Pick two protein+fibre breakfasts you can repeat (e.g., oats + seeds, eggs + veg).
- Plan one “default” lunch and one “default” dinner you can rotate weekly.
Start here
- Pick staples you’ll use weekly (oats, olive oil, seeds) — not ‘perfect’ superfoods.
- Storage matters: light/heat/air ruin freshness faster than people think.
- Choose the form you’ll actually use (ground vs whole; rolled vs jumbo).
What to look for
- Freshness cues (harvest/pack dates when available).
- Simple ingredients and sensible packaging.
- Storage instructions that match your routine.
Avoid
- Buying large amounts you won’t finish before quality drops.
- Falling for expensive ‘health halo’ branding.
- Ignoring storage (especially for oils and ground seeds).
How we evaluate
- Whole-food baseline first: protein, fibre, and enough calories for your goals.
- Fewer ingredients and fewer ultra-processed extras where possible.
- Practicality: what you can repeat weekly without stress.
When it’s not worth buying
- If you’re managing a medical condition: use clinician advice as your anchor.
Staples (buy once, use all week)
| Group | Examples | Easy use |
|---|---|---|
| Healthy fats | Extra virgin olive oil; nuts/seeds | Dressings, veg, soups |
| Fibre base | Oats; legumes; wholegrains | Breakfast, lunches |
| Colour | Berries; leafy greens; peppers | Add 1–2 portions/day |
| Flavour | Garlic, ginger, herbs, spices | Make meals taste good |
| Protein | Eggs, yoghurt, fish, beans | Simple, repeatable meals |
How to use this list
- Pick one “default” breakfast (oats, yoghurt, eggs) and repeat it.
- Build lunches around fibre + protein (beans, lentils, tinned fish, leftovers).
- Add colour: one extra portion of fruit/veg per day is a win.
- Keep snacks simple (fruit + nuts; yoghurt + berries). See: snack favourites.
Related shortlists
This page is informational and not medical advice.
Keep learning (then choose)
If you’re not 100% sure yet, these are the quickest pages to read before you commit money.
Tip: make one change at a time so you can tell what actually helped.
FAQ
Quick answers to the questions people usually have before buying.
How do I choose staples without overthinking?
Pick foods you’ll use weekly. Consistency beats novelty.
Does storage really matter?
Yes. Oils and ground seeds lose quality faster with heat, light, and air.
Is organic always necessary?
Not always. Prioritise what you eat most often and what fits your budget.
How do I avoid wasting money?
Buy smaller amounts first and only scale up once you know you’ll use them before freshness drops.
What’s the easiest win?
Simple staples: oats, olive oil, seeds — stored well and used regularly.