While often associated with more expensive items, like salmon filets or goji berries, anti-inflammatory foods don’t have to be expensive or found only at specialty stores. In fact, some of the most powerful anti-inflammatory foods are hiding in plain sight—like on the shelves at your local Aldi. While the store offers plenty of nutritious options, one standout is Southern Grove Chopped Walnuts. We spoke with registered dietitians to understand why it’s a top snack for combating chronic inflammation and how to choose other anti-inflammatory options while cruising the aisles at Aldi. 

Anti-Inflammatory Benefits of Southern Grove Chopped Walnuts

These unsalted walnuts are more than just a crunchy snack. They’re also rich in plant-based omega-3s, antioxidants and fiber, making them an ideal choice for folks looking to reduce inflammation and support overall health. Here are some of the reasons we picked Southern Grove Chopped Walnuts as the best anti-inflammatory snack at Aldi.

They’re Rich in Plant-Based Omega-3s

Walnuts are an excellent source of alpha-linolenic acid (ALA)—a type of omega-3 fatty acid your body can’t produce on its own. ALA is a short-chain omega-3 mainly found in plant foods that helps reduce inflammation and support heart health, says Eliza Whitaker, MS, RDN. While walnuts are often compared to salmon for their impressive omega-3 content, it’s worth noting that ALA has to get converted into EPA and DHA—types of omega-3s found in fatty fish—and the process isn’t the most efficient. Still, don’t let that deter you from enjoying ALA-rich foods—this healthy fat still packs a potent antioxidant and anti-inflammatory punch.

They’re Packed with Polyphenols

Walnuts are one of the best plant sources of polyphenols, particularly ellagitannins, explains Anne Danahy, MS, RDN. These compounds act as antioxidants, protecting cells from oxidative stress and inflammation. Once digested, gut bacteria convert ellagitannins into urolithins, which have demonstrated anti-inflammatory effects, particularly in the colon. In fact, one study found that consuming walnuts daily resulted in higher levels of urolithin A and reduced inflammatory markers in the blood and in colon tissue.

They May Support Gut Health

Another way walnuts may help combat inflammation is through their beneficial effects on the gut microbiome. “Walnuts have long been studied for their gut health benefits, and they shine in this research,” says Danahy. For example, one study found significant improvements in the amount of beneficial gut bacteria in people eating a walnut-enriched diet. So what do billions of microorganisms have to do with inflammation? Research consistently shows that a healthy gut microbiome helps reduce inflammation via multiple pathways, including through the production of short-chain fatty acids—anti-inflammatory compounds produced by healthy gut bacteria.

They May Support Healthy Aging

Walnuts provide a unique trio of nutrients—omega-3s, vitamin E and polyphenoles—that may support brain health as you age. For instance, one review linked these nutrients with improved memory, quicker cognitive processing speed and reduced risk of neurodegenerative disease in older adults.  

They’re Relatively Inexpensive 

Depending on your location, one 8-ounce bag of Southern Grove Chopped Walnuts costs $3.19, which is about half the price of the same sized bag (but different brands) at stores like Safeway and WholeFoods. 

What to Look for in Anti-Inflammatory Foods

When shopping at Aldi for other anti-inflammatory snacks, keep these expert-backed tips on what to look for in mind:

• Omega-3s: One review found that consuming omega-3-rich foods daily was linked with lower levels of inflammatory markers. For this reason, consider stocking up on walnuts, chia seeds, flax seeds and fatty fish, like tuna and salmon. “Even a small handful of walnuts a day can make a difference,” adds Danahy.
• Fiber: Fiber supports gut health and can help reduce systemic inflammation. Danahy suggests high-fiber snacks like oats, mixed nuts and berries. Whitaker also adds that, when it comes to snacks, pairing fiber with healthy fats can help stabilize hunger between meals.
• Little, if Any, Added Sugar: Diets high in added sugar have been linked to increased inflammation and risk of chronic diseases. For this reason, it’s best to look for foods that are low in—or free of—added sugars. “Choosing whole-food snacks over ultra-processed ones is an easy way to avoid excess sugar,” says Whitaker.

Our Expert Take

Aldi’s Southern Grove Chopped Walnuts is an unassuming pantry staple that packs an impressive nutritional punch. Thanks to their omega-3, fiber and antioxidant content, walnuts are an excellent snack choice if you’re looking to lower inflammation and support gut and brain health. The unsalted, pre-chopped walnuts at Aldi makes it easy to sprinkle them over oatmeal, yogurt or salads. And remember: walnuts are just one of many anti-inflammatory foods available at Aldi. Pair these chopped nuts with whole grains, fatty fish and a variety of colorful fruits and vegetables to get the most benefit.