If you are trying to follow an anti-inflammatory diet, snacks are just as important as your main meal. Choosing the right snack can help to reduce inflammation, balance blood sugar and keep your energy steady the whole day.
Many snacks such as crisps, biscuits and snack bars are highly processed and can contribute to inflammation. Swapping these for nutrient-dense anti-inflammatory snacks can support your health by improving digestion and helping with weigh management.
The best anti-inflammatory snacks contain a good balance of fibre, healthy fats and protein. They’re also rich in antioxidants which protect us against inflammation. Healthy snacks don’t have to be complicated as I’ll show you below.
Here are 12 easy anti-inflammatory snack ideas you can start using today:
Greek Yoghurt with Berries
Greek yoghurt is high in protein and supports your gut healthy, while the berries (such as raspberries or blueberries) are rich in antioxidants
Apple Slices with Peanut Butter
This quick and satisfying snack combines fibre and healthy fats. Make sure to choose a peanut butter that is 100% nuts and no added palm oil, sugar or salt.
Mixed Nuts
Nuts are a great anti-inflammatory snack containing healthy fats. A small handful is one portion.
Hummus with Carrot and Cucumber Sticks
This plant based snack is rich in fibre and nutrients. Precut veg and ready made hummus would be a great grab and go option to choose in the supermarket.
Oatcakes with Avocado
Wholegrain oatcakes provide fibre, while avocado add healthy monounsaturated fats as well as fibre. This is a simple, filling snack.
Dark Chocolate (70%+) with Almonds
Dark chocolate contains powerful antioxidants and fibre. Pairing it with almonds helps to keep blood sugars balanced.
Roasted Chickpeas
Crunchy and high in fibre, roasted chickpeas are a great alternative to processed snacks like crisps. Serve them with a sweet potato hummus for a very filling nutritious snack.
Boiled Eggs
Eggs are convenient, high in protein and easy to prepare in advance. They will keep you full in-between meals.
Cottage Cheese with Cherry Tomatoes
A protein-rich option with added vitamins from the tomatoes. Try pairing with a thin slice of rye bread to increase the fibre content.
Healthy Smoothie
Try making your own smoothie using anti-inflammatory ingredients such as spinach, berries, kiwis, oats and bananas.
Wholegrain Crackers with Smoked Salmon
Smoked salmon is rich in omega-3 fatty acids, which are known to reduce inflammation. Pair with wholegrain crackers for added fibre.
Fresh Fruit with Seeds
Keep it simple with suites like oranges, pears or apples, combined with seeds such as pumpkin or sunflower seeds for extra fibre and healthy fats.
So you see, choosing anti-inflammatory snacks doesn’t have to be complicated. By focusing on whole foods and simple combinations, you can easily replace processed snacks with healthier options.
Keep your kitchen stocked with a mix of homemade and ready to eat choices so you always have something on hand. Small changes can make a big difference in reducing inflammation and supporting your long term health.
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