Some of the most common chronic diseases have been linked with chronic inflammation. We’re talking about things like heart disease, stroke, chronic respiratory diseases, cancer and diabetes. According to StatPearls, 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
Kefir is a fermented milk product that’s a good source of probiotics—live microorganisms with health benefits. They support your gut microbiome, which helps regulate your immune system and, in turn, impacts inflammation. Studies—including a 2021 study in Frontiers in Immunology—have found that probiotics may help reduce inflammation, possibly through reducing the production of small inflammatory proteins by the immune system. Since there are so many strains of probiotics, not to mention the variety of potential dosages, the efficacy of probiotics supplements for inflammation is yet to be confirmed. So, eating probiotic-rich foods like kefir is especially valuable. In fact, a 2021 study in Frontiers in Nutrition found that consuming kefir helps reduce low-grade chronic inflammation through promoting a healthy gut microbiome.
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 for the 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 the California 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 of omega-3 fatty acids. Eating more of these fatty acids is associated with lower levels of inflammatory markers. They’re also rich in vitamin E, another anti-inflammatory nutrient, per the NIH. A 2023 study in Nutrients found that walnuts may help reduce inflammatory markers, particularly when consumed for a couple 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 those inflammation-fighting omega-3’s we 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 snagging Wegmans 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 the NIH. This canned salmon can be enjoyed on crackers as a snack, used in a quick and easy salad or made into these tasty Salmon 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 add Wegmans frozen mixed berries to your cart. The resealable bag has a mix of strawberries, blackberries, blueberries and raspberries.
Despite some common misconceptions, frozen fruits and veggies are just as nutritious as fresh ones, and they’re often more affordable and have a way longer shelf life. These frozen mixed berries from Wegmans go great in smoothies, or you can use them as a topping for chia pudding. The antioxidants—like flavonoids and phenolic acids—help reduce inflammation by neutralizing free radicals that cause oxidative damage to cells. Plus, each cup has 5 grams of fiber, which is associated with lower levels of the inflammatory markers IL-6 and TNF-alpha, per StatPearls.
5. Sea Salt Chickpea Snacks
Legumes like chickpeas are another excellent source of fiber and plant-based protein. Yet, many Americans could stand to eat more of them, per a 2020 study in Nutrients. 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 of Wegmans Sea Salt Chickpea Snacks contain 6 grams of fiber to help manage inflammation, but there’s more. A 2019 study in the International Journal of Molecular Sciences found 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 in Food Science & Nutrition found 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 in a 32-ounce resealable bag or in single 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.