In This ArticleView AllIn This ArticleThe Best Snacks for InflammationThe Worst Snacks for Inflammation
In This ArticleView All
View All
In This Article
The Best Snacks for Inflammation
The Worst Snacks for Inflammation
Snacks may be a small part of your day, but that doesn’t mean they don’t make a big difference when it comes to either easing inflammation or aggravating it. We’re sharing our best anti-inflammatory snacks, along with a few to avoid.
The Best Foods to Eat to Fight Inflammation
Hard-Boiled Eggs
Eggs are a quick, high-quality source of protein, making them an ideal alternative to common snack foods that are heavy in refined carbs and added sugars. But they are also one of the best sources of two anti-inflammatory nutrients, selenium and choline. In fact, two eggs provide about 50% of an adult’s daily needs for both.Cook a batchat the start of the week to keep on hand in the refrigerator for snack time.
Guacamole
Toasted Chickpeas
The next time you’re craving something salty and crunchy, skip the chips and crackers and reach for toasted chickpeas instead. They’re easy toseason and roast at home, but you can also find packaged varieties ranging in flavors from ranch to barbecue at the grocery store.
From an anti-inflammatory standpoint, these crunchy chickpeas are an ideal source of complex carbs that have a lower impact on glucose when eaten in place of more processed snacks.
Black Bean Soup
Don’t forget not-so-traditional snack foods like a cup of black bean soup, especially if you’re needing something nutritious and filling.Black bean soup(or any other legume-based soup like minestrone or vegetable) is also a great way to get more fiber, plant-based protein and vegetables—characteristics all associated with lower levels of inflammation. Just make sure to look for lower-sodium options.
Getty / Peter Dazeley
Nut Butters
Dark Chocolate Squares
Some days call for a bite of something sweet, so when this happens, opt for a 1-ounce serving of dark chocolate. Look for chocolate made with 60% or more cacao for one of the anti-inflammatory polyphenols, and look for one with only a few grams of added sugar. And if you need a more filling sweet treat, try topping a chocolate square with a little nut butter or opting for a treat with both.
Lightly Salted Roasted Almonds
Nuts are sources of anti-inflammatory omega-3s, magnesium and fiber, and eating 1 to 2 ounces daily is associated with decreased inflammation connected to several chronic diseases. Because portion size is key, buy a large bag of lightly salted roasted almonds, or another favorite nut, and pre-portion in small containers. Another option is to buy 100-calorie packs. This helps daily intake from going overboard but also makes nuts portable and convenient to get in that daily serving. (We love these variety packs from Planters).
Hummus
Microwave Popcorn
Popcorn is a whole-grain snack that all ages love, but throwing a packaged bag in the microwave isn’t the best option for health. This is because microwaveable bags often contain extra chemicals, flavorings and sometimes even hydrogenated fats, any of which can trigger inflammation.
Instead:We love healthier popcorn options and popping popcorn on the stovetop or in an air-popper. Or, make your own microwave version following these directions forHomemade Microwave Popcorn.
Crunchy Orange Snacks (Other Than Veggies)
The orange powder and coating found on snack foods like chips, cheese puffs and cheese curls are full of artificial compounds and chemicals for color and flavor, and any one of these can act as an irritant to the body and trigger inflammation. Add in less-healthy fat sources, possibly even trans fats, and the inflammatory potential goes up.
Instead:Craving cheesy flavor? A 1-ounce serving of cheese is a better choice, even with its saturated fat. If you’re craving salty crunch, opt for nuts, crispy chickpeas, popcorn or whole-grain crackers.
Chocolate Chip Granola Bars
With many bars providing 150 to 200 calories, little to no protein and fiber and 10 g or more of added sugar, most store-bought granola bars don’t offer much more nutritionally than a candy bar. And the added sugar can cause spikes and dips in blood glucose, a factor that is associated with increased risk for many inflammatory conditions.
Instead:Opt for bars or balls that are primarily nut-based and that have minimal added sugars, such as KIND bars or something comparable. A KIND Dark Chocolate Nuts & Sea Salt bar has 180 calories, 7 g fiber, 6 g protein and 4 g added sugar. Or, make a homemade version like theseSavory Date & Pistachio Bites.
Buttery Crackers
A stack of buttery, round crackers doesn’t really fill you up. Plus, they’re also pretty devoid of good-for-you nutrients. Most crackers and grain-based snacks are made primarily of refined flour and often have added flavors, colors or hydrogenated fats.
Instead:Choose a 100% whole-grain cracker or snack that contains ingredients you recognize. Or even better, choose carb-based foods that have a lower impact on blood sugar—like chickpeas or veggies with guacamole or hummus.
Specialty Coffee Drinks
A midafternoon drink made with sugar and caffeine is tempting, but this snack choice actually aggravates existing inflammation, thanks to the sugar and how the caffeine can impact your sleep that night. Even if you don’t notice a difference, afternoon caffeine causes many to spend less time in that deep restorative sleep that the body needs.
Instead:Go for a spiced tea or a mug of herbal tea, and keep added sugar to a minimum. Tea leaves contain polyphenolic compounds associated with lower inflammatory markers in the body. We love chamomile-lavender or licorice root tea for a caffeine-free treat.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
