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Credit: Victor ProtasioCravings for something sweet can be hard to resist, but for those dealing with chronic inflammation, finding a dessert that doesn’t worsen symptoms can be a challenge. Studies suggest that consuming too much added sugar can trigger inflammation, making it seem like indulging in candies, cakes, and other treats is out of the question.
However, registered dietitians assure that you can still savor a post-meal treat while managing chronic inflammation. Below, explore their top picks for anti-inflammatory desserts and learn about the key nutritional benefits they recommend for a satisfying yet healthy dessert experience.
1. Sweet Potato Pie
Boost your dessert's nutrition with sweet potato pie.
Lili Blankenhship/ShutterstockSweet potatoes are packed with fiber, making them a fantastic addition to desserts, according to Avery Zenker, RD, MDN. “Fiber promotes gut health by nourishing good bacteria, which produce short-chain fatty acids (SCFAs) known for their anti-inflammatory properties,” Zenker explains. “It also helps regulate blood sugar levels, reducing inflammation in the body.”
Using sweet potatoes in desserts not only adds essential nutrients but also enhances natural sweetness, reducing the need for added sugars, Zenker notes. Added sugars, such as white sugar, brown sugar, honey, or artificial sweeteners like high fructose corn syrup, are often used in processed foods. Zenker suggests choosing natural sugars, like those in fruits, whenever possible.
2. Apple Cinnamon Chia Pudding
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire SpollenChia seeds are rich in ALA omega-3 fatty acids, which Zenker highlights for their anti-inflammatory benefits. “Omega-3s are known to reduce inflammation and lower markers like C-reactive Protein,” she explains. Additionally, chia seeds are high in fiber. Apples in this recipe further enhance fiber content and provide quercetin, a flavonoid that Zenker notes “helps reduce inflammation by blocking enzymes that trigger inflammatory responses.”
This dessert is a must-try, thanks to its spices: both cardamom and cinnamon are packed with antioxidants that combat inflammation by reducing oxidative stress. Zenker adds that using spices generously “enhances flavor and minimizes the need for less healthy ingredients like sugar.”
3. Sweet Tahini and Date Truffles
Victor ProtasioZenker suggests date-based desserts for their impressive fiber content. Tahini elevates the anti-inflammatory properties of this recipe, contributing an additional 5.6 grams of fiber. Dates, with their natural sweetness, are perfect for creating treats without refined sugars. These desserts are also versatile, allowing you to incorporate fiber-rich, antioxidant-packed ingredients like oats or nuts for added texture.
Dates complement ginger exceptionally well, which contains gingerol—a bioactive compound in fresh ginger known for its anti-inflammatory and antioxidant effects, as supported by research.
4. Nutty Superfood Breakfast Bites
These versatile treats can serve as a delightful dessert or a convenient on-the-go breakfast. Made with pantry staples like oats, nuts, seeds, and dried fruit, they’re quick to prepare. “Nuts and seeds are rich in healthy fats, vitamin E, and minerals such as zinc, iron, selenium, and magnesium, all known for their anti-inflammatory benefits,” Zenker explains.
Adding chia seeds, flaxseeds, or walnuts boosts the ALA omega-3 fatty acid content, an essential nutrient that Zenker notes helps manage inflammation effectively.
5. Chocolate-Dipped Apple Slices
Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Emily HallIs chocolate on your “unhealthy” list? Reconsider. Zenker highlights how this simple indulgence enhances the health benefits of apples: “Cocoa is rich in flavonoids like epicatechin, known for their strong anti-inflammatory effects.”
For the best anti-inflammatory results, choose dark chocolate. “Dark chocolate with 70% or higher cocoa content has more flavonoids and greater antioxidant benefits,” Zenker explains. Don’t skip the toppings—raw nuts and seeds are excellent sources of healthy unsaturated fats, antioxidants, and fiber.
6. Lemon Poppyseed Sheet Pan Pancakes
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire SpollenThe blueberries in this recipe “are packed with antioxidants, especially anthocyanin, a polyphenol responsible for their vibrant color,” Zenker explains. Their high fiber content further enhances their anti-inflammatory benefits.
While Zenker advises minimizing added sugars, refined carbs, saturated fats, and artificial additives, she emphasizes mindful eating. “Focusing on enjoying your treat without stressing over its healthiness can positively influence how your body processes it,” she notes.
