I’m a registered dietitian. Here are 12 of my favorite budget-friendly anti-inflammatory foods at Aldi.

Whenever I’m at Aldi, I always make sure to pick up some fresh blueberries or a bag of frozen mixed berries, which are packed with nutrients and antioxidants that may help reduce inflammation.

I love to toss them into smoothies, stir them into oatmeal or Greek yogurt, and simply snack on the fresh ones straight from the fridge.

They’re also perfect for baking or for making a quick homemade fruit sauce to pour over pancakes or waffles.

Extra-virgin olive oil is one ingredient I never compromise on when I’m grocery shopping.

It’s packed with beneficial fats and antioxidants, including polyphenols, which can help support the body’s natural inflammatory response.

I use it to make homemade salad dressings, to roast vegetables, and to garnish soups and grain bowls for extra flavor.

Salmon is one of my favorite sources of omega-3 fatty acids, which have been studied for their role in supporting heart health and helping regulate inflammation.

Fresh salmon is great for weeknight dinners, the canned alternative makes quick salmon cakes, and frozen fillets are perfect to keep on hand when I need an easy protein.

Leafy greens — like spinach, arugula, mixed greens, kale, Swiss chard, and collards — are some of my go-to foods for an anti-inflammatory diet. They also provide important nutrients, including vitamin K, and some varieties are good sources of iron and calcium.

I typically use greens in salads, sandwiches, wraps, and grain bowls.

I also make sure to pick up some frozen bagged greens like spinach and kale, since they can stay fresh in the freezer and can easily be mixed into whatever I’m cooking.

Simply Nature organic cage-free eggs are one of my favorite affordable proteins, priced at only $3.75 a carton.

They’re also incredibly versatile. I like to make veggie-packed omelets for breakfast, hard-boiled eggs for snacks, or add them to fried rice and bowls for extra fuel.

Friendly Farms plain Greek yogurt is always in my refrigerator because it provides protein and probiotics that help support a healthy digestive system and immune function. A bonus: it’s only $5 at Aldi.

Since gut health is closely connected to overall health and inflammation levels, it’s a food I confidently add to my cart on almost every Aldi shopping trip.

I enjoy it with berries and nuts, blend it into smoothies, or use it as a creamy substitute for sour cream and mayonnaise.

Avocados provide heart-healthy fats along with fiber, making them one of my favorite satisfying foods. Plus, at Aldi, they’re only $0.60 a piece.

I like to mash them onto toast, slice them into salads, blend them into smoothies for extra creaminess, or simply sprinkle them with everything-bagel seasoning for a tasty snack.

I always have Simply Nature raw almonds, pecans, and pistachio kernels on hand, since they provide healthy fats and fiber.

They’re an easy snack, but I also like to sprinkle them over yogurt, oatmeal, roasted vegetables, and salads for extra crunch. And whenever I’m craving something sweet, I’ll add them to a berry-forward dessert like a crisp or a crumble.

Millville old-fashioned rolled oats are a pantry staple for me because they contain fiber, including beta-glucan, which can help support heart health. They also contain unique antioxidant compounds called avenanthramides, which have anti-inflammatory properties.

Beyond a warm bowl of oatmeal, I use them to make homemade energy bites, granola, and overnight oats.

They’re also great blended into smoothies for an extra boost of fiber.

A little turmeric goes a long way. Its bright yellow color comes from curcumin, a compound that’s been widely studied for its anti-inflammatory benefits. And at Aldi, it costs only $2.

I love to stir the Simply Nature organic ground turmeric into soups, roasted vegetables, curries, rice, and scrambled eggs.

Simply Nature dark-red kidney beans and pinto beans are some of my favorite budget-friendly meal shortcuts.

Not only are they loaded with fiber and plant protein, but eating beans regularly has also been associated with lower inflammation and improved gut health.

I rinse and drain them, then add them to soups, tacos, salads, grain bowls, or pasta dishes. Sometimes, I mash them into dips for a quick snack.

In my opinion, edamame is one of the most underrated foods in the freezer aisle.

It’s packed with protein, fiber, and naturally occurring isoflavones, which some research suggests may help protect against certain cancers.

I always grab Season’s Choice steamed edamame at Aldi, and like to toss it into stir-fries, fried rice, salads, noodle bowls, and soups — or simply microwave it for an easy, satisfying snack with a sprinkle of sea salt.

This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.

Curious to know what other shoppers put in their carts? Check out our other Aldi diaries here.