The best snacks for reducing inflammation include apple slices with nut butter, hummus and veggies, and roasted chickpeas. These foods are rich in antioxidants, healthy fats, and nutrients that help lower inflammation and support good health.
Apples are packed with fiber and antioxidants. Fiber supports a healthy gut microbiome, which helps lower inflammation in the body.
Antioxidants are plant compounds that help protect your cells by neutralizing free radicals. Free radicals are unstable molecules that can cause inflammation and cell damage.
Dip sliced apples in peanut butter for a boost of protein, healthy fats, magnesium, and vitamin E, all nutrients with anti-inflammatory properties.
Hummus, made from chickpeas, is a plant-based source of protein. It also contains fiber and antioxidants. Pair it with colorful vegetables like bell peppers, carrots, and cucumbers to add fiber and a variety of healthy plant compounds.
Crispy roasted chickpeas offer a fiber- and protein-rich alternative to chips. They’re also high in protective antioxidants.
Season with spices like turmeric and ginger, which have been shown to help reduce inflammation. Add a pinch of black pepper to boost turmeric absorption.
To make roasted chickpeas at home, drain and rinse canned chickpeas and toss with olive oil and spices. Roast at 400°F until golden and crunchy. Store in an airtight container for an easy grab-and-go snack.
Trail mix made with nuts, seeds, and a few pieces of dark chocolate offers a satisfying blend of healthy fats, antioxidants, and fiber. Include walnuts for a boost of anti-inflammatory omega-3 fats.
Choose dark chocolate with at least 70% cocoa to get the most antioxidant benefits. For an even healthier option, make your own mix with unsweetened dried fruit and lightly salted nuts to keep added sugar and sodium in check.
Tuna salad is a simple, protein-packed snack that supports heart and brain health. To keep it anti-inflammatory, choose tuna packed in water or olive oil and mix it with Greek yogurt or mashed avocado instead of mayonnaise.
For extra flavor and antioxidants, stir in chopped celery, red onion, or fresh herbs like dill or parsley. Serve your tuna salad with whole-grain crackers for added fiber and crunch. The mix of protein, healthy fats, and carbs helps maintain steady energy and prevent an afternoon slump.
Avocados are rich in healthy fats and antioxidants like vitamin E and carotenoids. Spread mashed avocado on whole-grain or seeded bread for a balanced snack that provides fiber, complex carbs, and healthy fats.
Add sliced tomato, chili flakes, or a drizzle of olive oil for extra flavor and nutrients. To help you stay fuller for longer, top it with hemp seeds or a poached egg.
Guacamole delivers the same nutrients found in avocado but in a dip-friendly form. Ingredients in guacamole, like olive oil, lime juice, and garlic, add even more nutrients that calm inflammation.
Pair it with veggie sticks like bell peppers, celery, or jicama for a satisfying crunch.
This snack offers a mix of probiotics, antioxidants, and healthy fats. Yogurt provides live cultures that support gut health, while nuts supply healthy fats for satiety. Berries add anthocyanins, which are plant pigments that help neutralize inflammation-causing free radicals.
Choose unsweetened Greek yogurt for extra protein and fewer added sugars, as too much sugar can worsen inflammation.
Kale is a nutritional powerhouse, loaded with vitamins A and C and other powerful antioxidants. It’s also a natural source of lutein, an antioxidant that keeps your eyes healthy.
Research suggests that compounds in kale may help protect against inflammation and support gut health.
To make kale chips, tear washed kale leaves into pieces, toss them with olive oil and a pinch of salt. Bake at 350°F until crispy. For extra flavor, sprinkle with garlic powder, smoked paprika, or nutritional yeast before baking.
No-bake energy bites combine rolled oats, chia seeds, and nut butter for a balanced mix of fiber, protein, and healthy fats. They’re quick to make, easy to store, and perfect for busy days.
Add mix-ins such as honey, turmeric, dates, or cocoa powder for extra flavor and health benefits. To make no-bake energy bites, stir ingredients together and roll into small balls. Refrigerate until firm for a convenient, grab-and-go snack.
A green smoothie made with leafy greens like spinach and kale, frozen fruit, and chia seeds is the ideal anti-inflammatory snack. While more research is needed, studies suggest that eating chia seeds regularly may help lower levels of C-reactive protein (CRP), a marker of inflammation in the body.
You can also add a drizzle of honey or a pinch of turmeric or ginger for extra anti-inflammatory benefits.
There are plenty of simple ways to prep anti-inflammatory snacks, so you always have something nourishing on hand. Here are a few ideas:
- Prep produce in advance: Wash and slice fruits and vegetables like apples, bell peppers, and cucumbers so they’re ready for your dip of choice.
- Make smoothie bags: Portion out greens, fruit, and add-ins like chia seeds or flaxseed into freezer bags. In the morning, dump into your blender, add milk, and blend.
- Batch prep: Bake a few batches of roasted chickpeas or kale chips at once. Store in airtight containers.
- Pre-portion ahead of time: Combine snacks like trail mix, energy bites, or hummus with sliced veggies into small containers or reusable bags. Prepping and portioning ahead of time makes it easier to grab balanced options when hunger strikes.
- Go into the week with a plan: Choose one or two snack ideas to focus on so you don’t get overwhelmed. Make a quick list and grocery shop before the week begins so you have everything on hand.
