7 Anti-Inflammatory Snacks You Can Add To Your Diet In 2024

Most of us are aware that Inflammation is a natural response of our immune system. Doctors inform us that–when there is inflammation, it means there is an infection, allergy, or toxin in our body. Thus, anti-inflammatory agents help us heal. However, there are cases where inflammation becomes chronic.

Chronic inflammation has been shown to lead to many health issues, including heart disease, arthritis, and cancer. So, incorporating an anti-inflammatory diet is an effective way to combat inflammation and promote overall wellness. As mild and easy-to-consume food options,^[1] snacks can play a significant role in providing anti-inflammatory benefits. 

Choosing the right snacks helps satisfy our cravings while supporting our body’s natural defense against inflammation. In this article, we will explore various anti-inflammatory snacks that can be easily added to your daily routine, offering delicious flavors and powerful health benefits.

How Can Food Help With Inflammatory Conditions?

Certain foods help reduce inflammation and risk for chronic disease owing due to their high content of antioxidants and anti-inflammatory compounds. 

Antioxidants neutralize free radicals,^[2] unstable molecules that can cause oxidative stress and inflammation in the body. They scavenge these free radicals and prevent cellular damage that can lead to inflammation.

Anti-inflammatory agents, on the other hand, target specific inflammatory pathways^[3] and molecules to reduce inflammation. For example, they can inhibit the production of pro-inflammatory cytokines^[3] and chemokines that promote inflammation. Cytokines and chemokines are proteins that determine the nature of the immune response.

For example, the Mediterranean diet^[4] emphasizes omega-3s, vitamin C, polyphenols, and fiber-rich foods. It is known to be beneficial in helping people get inflammation under control. A vegetarian diet^[5] full of fruits and healthy vegetables is also helpful in maintaining our overall health. 

All-in-all, there are numerous options in a typical anti-inflammatory foods list to include in a healthy diet. Even people with existing health conditions find them useful. For instance, there are anti-inflammatory foods for arthritis, such as broccoli^[6] and fish.^[7] People with asthma also have great options for anti-inflammatory foods for lung health, like turmeric^[8] and green tea.^[9]

What Makes A Snack Anti-Inflammatory?

As we mentioned above, there are two major ways to define an anti-inflammatory food. A snack is considered to have anti-inflammatory ingredients in it when it contains the following: 

• Antioxidants, such as the powerful anti-inflammatory compound epigallocatechin gallate or EGCG.^[10]
• Omega-3 fatty acids.^[11]
• Mono-unsaturated fatty acids,^[12] such as those found in olive oil, nuts.

Satisfying Anti-Inflammatory Snacks 

We all love having snacks while working, resting, or doing other activities. If the snacks do not provide enough anti-inflammatory benefits, you can always try a supplement for inflammation. Here are some healthy snacks that promote weight loss if used in moderation:

1. Mixed nuts or nut butter.
2. Berries.
3. Hummus. 
4. Dark chocolate. 
5. Chia seed pudding.
6. Green smoothies. 
7. Turmeric latte.

Mixed Nuts

Mixed nuts are a healthy and satisfying snack option that contains heart-healthy monounsaturated fats that may help^[13] decrease inflammation. 

Featuring almonds, walnuts, cashews, pistachios, pecans, Brazil nuts, and hazelnuts–mixed nuts provide a variety of antioxidants and essential nutrients. Remember to practice portion control and choose unsalted or lightly salted options to maximize the health benefits while minimizing excessive calorie and sodium intake.

Berries

Berries are a snack that goes with many other foods or is eaten by themselves. Blueberries, strawberries, and raspberries made into a fruit salad give a power-packed anti-inflammatory snack.^[14]

Berries contain polyphenol compounds that have anti-inflammatory activity in humans. Among the most notable polyphenols in berries are anthocyanins, responsible for their distinctive red, blue, and purple colors. 

Berries can help reduce inflammation, support heart health, and boost the immune system. They also contain an essential multivitamin group. These multivitamins^[15] include vitamins C and K.

Hummus and Veggie Sticks

Hummus, made from chickpeas, is rich in protein, fiber, and healthy fats, while also offering anti-inflammatory properties^[16] due to its high levels of antioxidants and minerals. Anti-inflammatory food recipes usually combine hummus with veggie sticks, such as carrots, celery,^[17] bell peppers, and cucumbers. Together, they provide vitamins, minerals, and fiber, further supporting overall health. 

Dark Chocolate

Dark chocolate is a delicious and indulgent snack with various health benefits, including reducing the pro-inflammatory stress response.^[18] Rich in antioxidants, particularly flavonoids,^[19] dark chocolate can help satisfy your sweet tooth, reduce inflammation, support heart health, and improve brain function. 

However, choosing dark chocolate with a high cocoa content^[20] (at least 70%) is essential to maximize its nutritional benefits^[21] and minimize added sugars.

Chia Seed Pudding

Chia seed pudding is a nutritious and satisfying snack with numerous health benefits. Chia seeds are an excellent source of important nutrients like omega-3 fatty acids, fiber, antioxidants, and essential minerals, which animal studies have shown to help reduce inflammation and oxidative stress.^[22]

Green Smoothies

Are you a fan of meal replacement shakes? Leafy greens like spinach and kale are packed with anti-inflammatory nutrients. Green smoothies^[23] are a healthy and delicious way to incorporate fruits, vegetables, and other nutrient-dense ingredients into your daily routine. 

Turmeric Latte

A turmeric latte, also known as golden milk, is a warm and comforting beverage with numerous health benefits, primarily due to its main ingredient, turmeric. Turmeric contains a powerful antioxidant called curcumin,^[24] which has potent anti-inflammatory properties and can support joint health and brain function. 

To prepare a turmeric latte, combine turmeric with warm milk or a dairy-free alternative, and enhance the flavor with additional spices like cinnamon, ginger, and a touch of sweetener. Adding a pinch of black pepper can increase the bioavailability of curcumin, making it more effective.

Anti-Inflammatory Snacks: Eating Tips

Have you tried any anti-inflammatory snacks from the recipes above? Here are some eating tips to help you make the most of anti-inflammatory snacks:

• Stay hydrated: Aside from snacks, water is a great way to reduce inflammation. Drinking water throughout the day helps support your body’s natural detoxification processes and can reduce inflammation. Herbal teas, like green tea, rose hips, or holy basil, are good options for decreasing inflammation.
• Practice portion control: Even healthy snacks can contribute to weight gain if consumed in large quantities. Be mindful of portion sizes to maintain a balanced diet.
• Plan: Prepare anti-inflammatory snacks in advance to ensure you always have a healthy option on hand. This can help you avoid making unhealthy, inflammatory choices when hunger strikes.
• Listen to your body: Pay attention to how your body responds to different snacks. Then, adjust your choices accordingly. Some people may have sensitivities or allergies to certain foods, which can cause inflammation.
• Be consistent: Making anti-inflammatory snacking a regular part of your daily routine can help support long-term health and reduce inflammation over time.

Inflammatory Snacks To Avoid

Not all snacks are healthy. Some snacks can contribute to chronic inflammation in the body. This may increase the risk of health issues such as heart disease, diabetes, and autoimmune disorders. To maintain optimal health, avoiding or minimizing the consumption of the following inflammatory snacks is essential:

• Processed foods: Packaged snacks like potato chips, cookies, and crackers often contain high amounts of unhealthy fats, refined sugars, sodium, and artificial additives. They can contribute to inflammation.^[25]
• Sugary treats: Refined carbohydrates like candies, pastries, and soda^[26] are high in added sugars. Sugar increases inflammation and leads to weight gain and other health issues.
• Fried foods: Foods that are deep-fried or cooked in unhealthy oils, such as french fries, promote inflammation^[27] due to their high levels of unhealthy fats.
• Processed meats: Sausages, hot dogs, and deli meats often contain high amounts of sodium, nitrates, and other preservatives, contributing to inflammation.^[28]

Summary

Anti-inflammatory snacks in your daily routine are a simple yet effective way to support your body’s natural defenses against inflammation while helping you to stay satisfied. Check out the six healthy and delicious options outlined above to add to your nourishing diet that supports a healthy and vibrant lifestyle.

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