Anti-Inflammatory Market Finds: How to Grocery Shop Smarter in Australia

Written by Elle Sproll

If you’ve ever walked out of the supermarket feeling overwhelmed, confused, or a little defeated—you're not alone.

Between the bright labels, health claims, and never-ending aisles, grocery shopping can quickly go from empowering to exhausting. Especially when you’re trying to eat well after cancer, support your energy, and avoid inflammation… but still have a life outside the kitchen.

Let me reassure you: you don’t need to overhaul everything or shop at expensive health food stores to nourish your body. There are genuinely good options right in your local Coles or Woolies—you just need to know what to look for, what to skip, and how to shop with confidence (not stress).

Let’s walk through it together.

The Anti-Inflammatory Mindset: It’s Not About Perfection

Before we dive into what to buy, here’s something important to keep in mind:

You don’t have to be perfect to be healthy.

Choosing anti-inflammatory foods isn’t about restricting everything or cutting out all your favourites. It’s about making better swaps, eating more wholefoods, and giving your body what it actually needs to feel good.

Inflammation can be triggered by things like excess sugar, ultra-processed seed oils, additives and preservatives. Reducing these (bit by bit) can help your energy, digestion, skin, and even your sleep.

The goal here is to shop smarter, not harder.

Wholefoods First: The Heart of an Anti-Inflammatory Trolley

Think of your shopping list in two zones:

1. Fresh & wholefood staples

2. Packaged pantry items (with clean labels)

Here’s where to focus your energy:

Produce (fresh, frozen, or tinned in water)

• Leafy greens: baby spinach, rocket, kale

• Cruciferous veggies: broccoli, cauliflower, cabbage

• Berries: fresh or frozen (great antioxidants)

• Garlic, onion, ginger, turmeric: natural anti-inflammatories

• Avocados: healthy fats + fibre

• Sweet potato & pumpkin: grounding, nourishing carbs

Tip: Coles’ “I’m Perfect” range and Woolies’ “Odd Bunch” can help save money while reducing waste.

Proteins

• Free-range eggs

• Organic tofu or tempeh

• Tinned salmon, sardines or mackerel in spring water

• Grass-fed meat (if you eat meat)

• Organic chicken when possible

Wholegrains & legumes

• Rolled oats (choose plain, no added sugar)

• Brown rice, quinoa, buckwheat

• Lentils, chickpeas, black beans (tinned in water or dried)

• Sourdough bread with no preservatives (look for “starter” or “culture” on label)

Packaged Foods With Clean Labels (Yes, They Exist)

Sometimes, life is busy—and you need pantry items or snacks you can trust. There are clean label products in Australia that meet the mark.

Healthy supermarket finds (Coles, Woolworths & online):

• Good Fish tinned fish – Sustainably caught, no vegetable oils

• Abbot’s Bakery sourdough – Simple ingredients, no preservatives

• Macro (Woolworths brand) – Organic tinned beans, flours, nuts and seeds

• Nudie juice (no added sugar) – Look for 100% fruit varieties

• Undivided Food Co broths & sauces – No nasty oils or additives

• Pic’s or Mayver’s peanut butter – Just nuts and a pinch of salt

When shopping for packaged items, always:

• Flip to the ingredients list (not just the front label)

• Choose products with fewer, recognisable ingredients

• Avoid vegetable oils like canola, sunflower (unless cold-pressed), soy

• Watch out for added sugar (under different names like syrup, maltodextrin, etc.)

Budget-Friendly Tips for Wholefood Shopping

Eating well doesn’t have to break the bank. Here are a few tricks I share with my clients:

• Buy in bulk: Grains, legumes, and frozen veg are great staples

• Go for home brands: Woolies’ Macro and Coles’ Nature’s Kitchen often have great clean options

• Shop seasonally: Produce is cheaper and more nutritious

• Compare per 100g pricing: Sometimes bigger packs = better value

• Use leftovers creatively: Batch cook and freeze portions for busy weeks

Keep It Simple, Gentle & Consistent

If you’re rebuilding your health—especially after cancer—remember this: You don’t need to be extreme to feel better.

Focus on eating real food most of the time, cooking simple meals at home when you can, and choosing items with ingredients your body recognises.

Each time you fill your trolley, you’re sending your body a message: I care. I’m choosing healing. I’m worth this.

And you absolutely are.

Want Personalised Support?

If you're still unsure how to make your food choices work for your body, budget and life, you're not alone. Many women I work with are navigating fatigue, brain fog, or simply feel unsure about how to eat now that their health journey looks different.

You don’t have to figure it all out yourself.

Book your free initial call here and let’s chat about what’s best for you. I’ll help you create a gentle, anti-inflammatory grocery strategy that fits your lifestyle—without stress or confusion.