6 Best Anti-Inflammatory Snacks to Buy at Walmart, According to a Dietitian

Take snacking to the next level.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Inflammation can save your life. That is, when it occurs in the short term, according to research in Nature Medicine in 2019. Over the long term, though, when inflammation has an opportunity to simmer for a long time, detrimental health effects may boil over. In fact, chronic inflammation has been linked to the development of various chronic diseases, including heart disease, cancer, diabetes, arthritis, Alzheimer’s disease and kidney disease.

Related: I Have Chronic Inflammation & These Are the Easy Anti-Inflammatory Lunches I Make on Repeat

Six in 10 U.S. adults have at least one chronic disease, while 4 in 10 have two or more, according to the Centers for Disease Control and Prevention. Part of living an anti-inflammatory lifestyle is eating a healthy diet. And one step you can take starting today is to regularly incorporate anti-inflammatory snacks into a well-balanced diet.

Don’t worry—this doesn’t mean you need to prepare elaborate between-meal bites from scratch every single day of the week. Already-prepared grocery store finds come in handy for fast and easy snacks. And Walmart is stocked with several packaged inflammation-lowering snacks that have received the stamp of approval from this dietitian.

What to Look For in an Anti-Inflammatory Snack

Phytochemicals

Phytochemicals are plant compounds found in abundance in fruits, vegetables, beans, nuts, seeds, whole grains, herbs and spices. We have these powerful chemicals to thank for the distinctive colors, flavors and aromas of various plant foods. Apart from their sensory appeal, plants produce these compounds to defend themselves from pests and pathogens like bacteria and viruses. So, when we ingest phytochemical-rich plant foods, we gain similar benefits. Most notably, phytochemicals may help lower the risk of chronic disease by reducing inflammation, improving immunity and combating cell-damaging free radicals, according to a 2023 study in Molecules.

Omega-3 Fatty Acids

Often touted as the No. 1 nutrient to lower inflammation, omega-3 fatty acids are a class of unsaturated fats that are found in both plant and animal foods—but in different forms. For example, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two omega-3 fatty acids primarily found in fish and algae. On the other hand, alpha-linolenic acid (ALA) is found in walnuts, flaxseeds and chia seeds. According to a 2023 review published in the European Review for Medical and Pharmacological Sciences, these essential fatty acids can help lower inflammation, in part, by inhibiting the release of inflammatory molecules.

Vitamin D

You may be familiar with vitamin D as calcium’s bone-strengthening assistant, but this vital vitamin does much more than aid in calcium absorption. A 2021 study published in Biomolecules highlights that vitamin D directly impacts the function of immune cells and imparts anti-inflammatory properties. In fact, a deficiency in vitamin D is associated with the development or progression of several inflammatory autoimmune diseases, including rheumatoid arthritis, lupus and multiple sclerosis. Our bodies produce vitamin D from sun exposure, but certain foods, such as fish and egg yolk, can provide small quantities as well.

Dietary Fiber

The gut plays a critical role in immunity and inflammation. To carry out these functions, the beneficial bacteria in your gut feed on dietary fiber from plant foods, producing by-products that help keep inflammation at bay. More specifically, a 2023 study published in Nutrients notes that certain strains of gut bacteria ingest and ferment dietary fiber to create short-chain fatty acids (SCFAs) that protect your gut lining and reduce “inflammaging,” or the state of chronic, low-grade inflammation that predisposes disease.

Best Anti-Inflammatory Snacks at Walmart

1. Turmeric Trail Mix

One of the most well-established spices for fighting inflammation is turmeric. Walmart’s Great Value Keto Turmeric Trail Mix just happens to have the perfect combination of walnuts, almonds, peanuts, pumpkin seeds and dried cranberries that are coated in a turmeric spice blend.

According to a 2021 study published in Drug Design, Development and Therapy, this golden spice contains a potent phytochemical called curcumin that helps regulate inflammatory pathways and inhibit the production of inflammatory markers. Not to mention, the addition of walnuts adds a boost of inflammation-fighting omega-3 fatty acids to this properly portioned, grab-and-go snack.

2. Pink Salmon Packet

Another great snack to up your omega-3 fatty acid intake is Walmart’s Great Value Premium Skinless & Boneless Pink Salmon pouch. The best part is there is no need to heat up a skillet or preheat the oven. This conveniently packaged, ready-to-eat salmon can be enjoyed on top of whole-grain crackers, tossed into salads or mixed into creamy dips. Beyond its omega-3 fatty acid content, one pouch also contains 45% of the Daily Value for vitamin D, as well as an antioxidant called astaxanthin, responsible for the salmon’s natural pink color. According to a 2022 review published in Biomedicine & Pharmacotherapy, astaxanthin can ward off inflammation associated with artery, nerve, kidney, skin, gut and eye-related conditions.

3. Freeze-Dried Strawberries

Strawberries are chock-full of vitamins and antioxidants that can help manage inflammation. If you’ve ever stood in the produce section searching for a batch of berries that weren’t spoiled or opened your fridge only to find a container of fuzzy fruit, consider stocking your pantry with Walmart’s shelf-stable Great Value Freeze Dried Strawberries. Freeze-dried fruit is often thought of as inferior to its fresh counterpart. But you can rest assured that these healthy fruit crisps still provide nutritional value, including antioxidants and an impressive 5 grams of fiber per serving.

4. Kale Chips

Leafy greens may not be the first thing that comes to mind when you think of snacking. But if quelling inflammation is your goal, kale chips are a great grab-and-go option. Walmart carries Rhythm Superfoods Kale Chips that boast 7 grams of fiber and 45% of the Daily Value for vitamin A in one small 2-ounce bag. Kale actually contains a phytochemical called beta carotene, which gets converted into vitamin A in the body. According to a 2021 study published in Frontiers in Nutrition, beta carotene displays antioxidant and anti-inflammatory properties that may protect the gut lining and reduce intestinal inflammation.

5. Mushroom Jerky

A spin on a classic, mushroom jerky is a vegetarian-alternative to beef jerky that is loaded with anti-inflammatory compounds. In Walmart’s snack section, you will find Pan’s Mushroom Jerky, which touts an incredible 6 grams of fiber and 45% of the Daily Value for vitamin D in each bag. The primary ingredient in this umami-flavored jerky is shiitake mushrooms. According to a 2022 study published in Frontiers in Pharmacology, mushrooms contain a mighty antioxidant called ergothioneine that may help reduce chronic inflammation.

6. Guacamole

A nutritious blend of ripe avocado, jalapeño, tomatoes, onion, lime juice, herbs and spices, Walmart’sMarketside Homestyle Guacamole is the ideal midafternoon snack when you’re craving something fresh, creamy and delicious. The main star of this popular dip, avocado, is a rich source of healthy fats, fiber and phytochemicals. A 2021 review published in Nutrients notes that avocado’s nutrient composition makes it an exceptional fruit for playing a role in lowering systemic inflammation. So, go ahead and grab your favorite veggies or tortilla chips to enjoy this hassle-free, pre-made dip.

The Bottom Line

Although inflammation is inevitable, there are steps you can take to keep it from progressing to chronic inflammation and disease. One method is to up your intake of anti-inflammatory foods—even in the form of pre-packaged snacks. Thankfully, Walmart carries several anti-inflammatory snacks that don’t disappoint. From turmeric trail mix to salmon packs, freeze-dried strawberries, kale chips, mushroom jerky and guacamole, you can begin to manage inflammation one small bite at a time.

Read the original article on Eating Well.