11 Snacks That Help Calm Inflammation Naturally

The best snacks for reducing inflammation include apple slices with nut butter, hummus and vegetables, and roasted chickpeas. These foods are rich in antioxidants, healthy fats, and nutrients that help reduce inflammation and promote good health.

Apples are full of fiber and antioxidants. Fiber supports a healthy gut microbiome, which helps reduce 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 apple slices 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 source of plant-based protein. It also contains fiber and antioxidants. Pair it with colorful vegetables like peppers, carrots, and cucumbers to add fiber and a variety of healthy plant compounds.

Crispy roasted chickpeas offer a high-fiber, high-protein alternative to chips. They are also rich in protective antioxidants.

Season with spices like turmeric and ginger, which help reduce inflammation. Add a pinch of black pepper to boost turmeric absorption.

To prepare roasted chickpeas at home, drain and rinse canned chickpeas and toss them with olive oil and spices. Roast at 400°F until golden and crisp. Store in an airtight container for an easy on-the-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 nuts for a boost of anti-inflammatory omega-3 fatty acids.

Choose dark chocolate containing at least 70% cocoa to get the maximum antioxidant benefits. For an even healthier option, make your own mix with unsweetened dried fruit and lightly salted nuts to control added sugar and sodium.

Tuna salad is a simple, protein-rich snack that supports heart and brain health. To keep it anti-inflammatory, choose tuna packaged in water or olive oil and mix it with Greek yogurt or mashed avocado instead of mayonnaise.

For added flavor and antioxidants, add 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 blend of protein, healthy fats, and carbs helps maintain stable 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 carbohydrates and healthy fats.

Add sliced ​​tomatoes, chili flakes or a drizzle of olive oil for added flavor and nutrients. To help you stay full longer, top it with hemp seeds or a poached egg.

Guacamole provides the same nutrients as avocado, but in a form suitable for dipping. Guacamole ingredients, like olive oil, lime juice, and garlic, add even more nutrients that calm inflammation.

Pair it with veggie sticks like peppers, celery, or jicama for a satisfying crunch.

This snack offers a blend of probiotics, antioxidants and healthy fats. Yogurt provides live cultures that support gut health, while nuts provide healthy fats for satiety. Berries add anthocyanins, which are plant pigments that help neutralize free radicals that cause inflammation.

Choose unsweetened Greek yogurt for more protein and less added sugar, as too much sugar can make inflammation worse.

Kale is a nutritional powerhouse, rich in vitamins A and C and other powerful antioxidants. It is 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 with olive oil and a pinch of salt. Bake at 350°F until crisp. For added flavor, sprinkle with garlic powder, smoked paprika, or nutritional yeast before cooking.

No-Bake Energy Bites combine rolled oats, chia seeds and nut butter for a balanced blend 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 added flavor and health benefits. To prepare no-cook energy bites, mix the ingredients and roll into small balls. Refrigerate until firm for a convenient on-the-go snack.

A green smoothie made with leafy greens like spinach and kale, frozen fruit, and chia seeds is the perfect anti-inflammatory snack. Although more research is needed, studies suggest that regular consumption of chia seeds may help reduce 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 additional anti-inflammatory benefits.

There are many easy ways to prepare anti-inflammatory snacks, so you always have something nourishing on hand. Here are some ideas:

• Prepare the products in advance: Wash and slice fruits and vegetables like apples, peppers and cucumbers so they’re ready for your dip of choice.
• Prepare smoothie bags: Divide green vegetables, fruits and supplements like chia seeds or flax seeds into freezer bags. In the morning, pour into your blender, add the milk and blend.
• Preparation of the batch: Cook a few batches of roasted chickpeas or kale chips at a time. Store in airtight containers.
• Pre-portion in advance: Combine snacks like trail mix, energy bites or hummus with sliced ​​vegetables in small containers or reusable bags. By preparing and portioning in advance, it’s easier to choose balanced options when hunger strikes.
• Start 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 do your shopping before the week starts so you have everything on hand.