The Absolute Best Snack for Reducing Inflammation, According to Registered Dietitians

Emily Laurence
·4 min read
21

If you find yourself feeling tired all the time, often get sick, have trouble losing or gaining weight, frequently have aches and pains, or regularly get skin rashes, there’s a good chance that you’re experiencing high levels of chronic inflammation.

While moderate inflammation is actually good for the body because it plays an important role in helping the body heal from injuries or infections, when high levels occur for a prolonged amount of time, it can lead to a wide range of health problems. Some are minor (like acne or digestive issues) while some are more serious (like certain types of cancer, cardiovascular disease and cognitive decline).

One powerful way to prevent or minimize inflammation is through what you eat. “[An anti-inflammatory] diet consists of whole foods that are high in nutrient density and antioxidants with minimal processing,” says registered dietitian Kim Melton, RD.

If you aren’t used to eating this way, it can take planning and effort. There’s one part of the day many forget to plan for: snack time. When the afternoon hunger hits, it’s easy to grab whatever’s the fastest and most accessible—even if it isn’t exactly healthy. If you want to stay on track with following an anti-inflammatory diet, keep reading for dietitian-approved tips, including the very best snack to have.

Related: How To Reduce Inflammation In the Body, According to Doctors

General Tips for Eating To Reduce Inflammation

As Melton explained, when it comes to eating to reduce inflammation, what’s most important is choosing minimally processed foods that are high in nutrient density. “Lean protein, high fiber carbohydrates, plant-based foods like a variety of produce and healthy fats like olive oil, avocado or coconut, and fish high in omega-3 fatty acids like salmon, tuna and mackerel should make up the bulk of your diet,” she says.

Melton adds that foods high in antioxidants are especially great for preventing or reducing inflammation. This is because antioxidants protect the body’s tissue and organs from damage (such as free radicals), preventing an inflammatory response. There are many, many foods and drinks that are high in antioxidants including fruit (especially berries), vegetables, herbs, legumes, dark chocolate, coffee and green tea.

Related: What Is the Anti-Inflammatory Diet and What Foods Can You Eat On It?

Just like how there are many foods that help prevent or reduce inflammation, there are many foods that can increase inflammation in the body. Registered dietitian Jessica Cording, RD, says that this includes ultra-processed foods with little nutrient value, like candy, chips, cookies, and pastries. Unfortunately, these are often the first foods people reach for when they want a snack. But both dietitians say that there are plenty of anti-inflammatory snacks that can be just as delicious and easy.

The Best Snack for Reducing Inflammation

Cording’s favorite anti-inflammatory snack is plain Greek yogurt with berries. “You get the anti-inflammatory benefits of the antioxidants in the berries plus fiber, protein, and gut-healthy probiotic bacteria from the yogurt,” she says.

Unlike most processed foods, Greek yogurt has a good amount of protein (roughly 20 grams per serving), which will keep you full for longer. The probiotics she mentioned have been scientifically shown to have anti-inflammatory effects that benefit the gut and immune system. As for the berries? They happen to be one of the most antioxidant-rich foods there is.

Other Anti-Inflammatory Snack Ideas

If you’re not really into yogurt, Cording says that another easy anti-inflammatory snack idea is berries and walnuts. “The walnuts provide fiber, a little protein, and plant-based omega-3 fatty acid ALA, which has been noted for its anti-inflammatory benefits,” she says.

Related: This Is the Absolute Best Food for Fighting Inflammation, According to Registered Dietitians

Prefer something savory? Melton says that roasted chickpeas could hit just the spot while working to prevent inflammation in the body. You can roast them in the oven or air fryer. Simply pour the chickpeas into a bowl and coat them with olive oil and your favorite spices. Then, put them on a baking sheet in the oven at 400°F for about 25 minutes or the air fryer for about 15 minutes.

Another savory anti-inflammatory snack option is half an avocado with hemp seeds and a squirt of lemon juice, one of Cording’s go-tos. “This provides healthy fats from the avocado and seeds plus about five or six grams of fiber,” she says. Scientific studies show a connection between a high-fiber diet and lower inflammation, so a snack high in fiber definitely fits the anti-inflammatory bill.

As you can see, there’s no shortage of snacks that help prevent inflammation instead of contributing to it—and they can be just as effortless as grabbing a bag of chips. Just like anti-inflammatory meals, it just requires a little planning. Fill your fridge and pantry with the snack ideas here and you’re prepared for when those afternoon hunger pangs strike and you need something ASAP. Chances are, you won’t even miss those chips.

Next up, check out this list of 104 anti-inflammatory foods to cook with.

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