5 Tasty Snacks to Satisfy Hunger and Combat Inflammation

Who doesn’t want a go-to list of snacks for a quick energy boost in the middle of the day? Whether you're looking for nutritious snacks for the kids or need a quick, satisfying bite to power through your workday, it's essential to pick options that nourish your body. Instead of reaching for sugary, processed snacks, what if you could choose foods that not only fuel you but also help reduce inflammation in your body?

Is Inflammation Harmful?

Inflammation often gets a bad reputation, but not all inflammation is harmful. 'Inflammation is a natural response by the body to infection or injury,' explains Brynn McDowell, RD. 'It is usually followed by a healing phase that restores your tissues after the inflammation subsides. The key is to maintain a balance between inflammation and healing. Chronic inflammation occurs when that balance is never regained.' And when it comes to chronic inflammation, the foods you consume can either fuel or help tame it.

How Can Food Help?

Kirstin Kirkpatrick, M.S., RDN, explains that foods fall into two categories: those that can increase inflammatory markers in the body, and those that help reduce them. When we focus on consuming more of the latter, our bodies function optimally. Anti-inflammatory foods can combat oxidative stress, a key factor in triggering inflammation. 'A diet rich in anti-inflammatory foods is crucial, as chronic inflammation is linked to heart disease, depression, joint pain, and gastrointestinal issues,' says McDowell.

What Makes a Snack Anti-Inflammatory?

When choosing snacks that help lower inflammation, look for certain key ingredients. 'Fruits, vegetables, whole grains, extra-virgin olive oil, and fatty fish (think Mediterranean-style eating) are all important for an anti-inflammatory diet,' says Ale Zozos, M.S., RDN. 'These foods often contain antioxidants or compounds that fight free radicals to lower the risk of chronic diseases. Vibrantly colored foods like blueberries, beets, leafy greens, turmeric, and other berries are packed with antioxidants, which is why eating in color is so vital.' And if unsure, opt for plant-based options. 'Nearly every plant has anti-inflammatory properties,' adds Kirkpatrick.

Nourishing Anti-Inflammatory Snacks for Everyone in the Family

1. Veggies with Hummus

'A colorful selection of veggies like carrots, bell peppers, radishes, cucumbers, mushrooms, and snap peas offers a snack rich in fiber and antioxidants that can help reduce inflammation in the body,' explains McDowell. Pairing these veggies with hummus adds protein to keep you full between meals. For ultimate ease, you can opt for store-bought hummus or try making your own at home, experimenting with different flavors such as white bean and horseradish.'

2. Plain Yogurt with Blueberries and Walnuts

Whether it's for breakfast or as a snack, yogurt is a quick and convenient choice. Avoid the sugary varieties and go for a plain option (either dairy or dairy-free) that you can personalize with your own inflammation-reducing toppings. 'The yogurt provides healthy fats and protein, while the blueberries and walnuts are both powerful anti-inflammatory superfoods,' explains McDowell. 'The walnuts, in particular, are rich in omega-3s, which aid in restoring balance to the body after inflammation.'

3. Smoked Salmon and Avocado Toast

A slice of hearty, whole-grain toast topped with mashed avocado and smoked salmon is a satisfying and nutritious way to curb midday hunger. 'Salmon is a fatty fish that's packed with omega-3 fatty acids, which are believed to help reduce inflammation in the body,' says McDowell. 'It's also an excellent source of protein, so when paired with the healthy fats from the avocado, it makes for a filling snack. Opting for whole-grain bread will also add extra dietary fiber, which many people lack in their daily diet.'

4. Protein Power Bites (or Balls)

Preparing a batch of homemade protein power balls is simple to do ahead of time and an ideal snack to have ready for both kids and adults. 'These bites offer the perfect combination of protein and fiber, and they're packed with anti-inflammatory ingredients,' explains McDowell. You can keep the recipe basic or incorporate whole food-based greens and plant-based protein powder (like Memore) to add more inflammation-fighting superfoods.

McDowell's go-to power ball recipe includes a quarter cup of oats, 1 tablespoon of peanut butter, 1 tablespoon of shredded coconut, and a drizzle of honey along with some dried fruit, if you prefer. Add a scoop of your favorite greens blend, mix everything together, form into balls, and refrigerate. If you don't want to make your own, try the Seed Bars by 88 Acres, which are full of anti-inflammatory ingredients like pumpkin seeds and cinnamon, yet free from common food allergens, making them a great option for back-to-school snacks.

5. Fruit-Packed Smoothies

The great thing about smoothies is that they're like a blank canvas, ready to be filled with nutritious, anti-inflammatory ingredients. To keep your smoothie healthy, avoid high-sugar additions (since excessive refined sugar can promote inflammation). Skip sweeteners like honey, maple syrup, and others, and instead use bananas, dates, or berries to satisfy your sweet cravings. Boost the anti-inflammatory benefits by adding in leafy greens such as spinach, colorful veggies like beets, and antioxidant-packed blueberries.