Whether your goal is fighting the flu today or protecting against chronic disease down the road, an anti-inflammatory diet is potent medicine. And while healthy meals are the backbone of ananti-inflammatory eating plan, certain snacks can help you score even more inflammation-busting nutrition. Sure, you can alwaysprep your own. But when you’re short on time,Costcohas got you covered. This big-box chain has an impressive selection of time-saving, grab-and-go snacks that are filled with inflammation-fighting nutrients and antioxidants.
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What, exactly,isinflammation, and why does it matter anyway? Basically, inflammation is yourimmune system’sdefense mechanism for healing damage from injury or illness. In the short term, that’s a good thing. Over the long haul, not so much. When inflammation becomes chronic, the body’s immune response goes haywire, harming the very cells it’s designed to protect. Take long COVID, for example. When someone initially contracts the virus, their immune system kicks in to fight it. But, in some people, that inflammatory response lingers, continuing to harm cells and organs, according to theNational Institutes of Health.
So, the more inflammation-taming nutrients you can squeeze in, the better—snacks included! In addition to stocking my kitchen with plenty of fruits, vegetables, whole grains, nuts and seeds, I like to load up on these grab-and-go gems from Costco. They’re quick, convenient and packed with nutrients proven to extinguish inflammation.
Baked Apple Chips
Got allergies? Then you’ve probably got inflammation. Here’s why: Every time allergens invade your body, your immune system mounts a vigorous defense, releasing an inflammation-triggering substance calledhistaminein the process. Apples may help undo the damage. According to a 2016 study published in the journalMolecules, apples are packed with quercetin, an antioxidant that calms allergy-related inflammation (onions, broccoli and peppers are also top sources). Why not stash a few bags ofBare Baked Crunchy Apple Chipsin your desk drawer or car? They don’t bruise or spoil easily (less food waste!), and they have a shockingly short ingredient list—just apples or apples spiced with a hint of anti-inflammatorycinnamon. A generous20-bag variety packgoes for about $20.
Yogurt Pouches
Don’t let the package fool you.Stonyfield Farm’ssqueezable little yogurtpouchesaren’t just clever snacks for kids! They’re naturally flavored with anti-inflammatory powerhouses likebeets,strawberriesandspinach. And each pouch contains a reasonable 4 grams of added sugar, plus 5 grams of satisfying protein. Not bad for about $1.25 per serving (roughly $20 per 16-pouch box). What about those rumors that dairy can cause inflammation, versus tamp it down? Not so, says a 2021 study published in the journalNutrients.Of 1,753 volunteers studied, those who had about ¼ cup of yogurt daily experienced less inflammation than people who didn’t eat yogurt (and incidentally, milk and cheese had no inflammatory impact one way or the other).
Baked Pea Snacks
When your mom told you to eat your peas, she probably had no idea they were loaded with disease-fighting phenolic compounds, per a 2023 review published inFoods. These antioxidants multitask to quash inflammation that may snowball into cancer, heart disease, Alzheimer’s and more, according to a 2021Moleculesstudy. Get your fix withCalbee Harvest Snaps Baked Green Pea Snacks. They’re an easy way to rack up a serving of veggies, no cooking required. Plus, you’ll net other veggie benefits like 4 grams of digestion-supporting fiber and 200 milligrams ofblood-pressure-lowering potassiumper 1-ounce serving. So go ahead and grab a big 20-serving bag.It’s only about $10.
Multi-Grain and Seed Crackers
No one has to tell you that whole-grain crackers are a great way to sneak in some extra fiber. But that’s just the beginning. According to a 2019 meta-analysis of 13 studies published in theJournal of the American College of Clinical Nutrition,people who eat more whole grains have less inflammation body-wide. If you want to take your cracker habit to the next level, grab a box ofCrunchmaster 6-Seed Multi-Grain Crackers(about $13 for a 28-ounce package). In addition to whole grains like brown rice and millet, they’re packed with inflammation-quellingflax,quinoa,sesameandchia seeds.
Mini Hummus Cups
Seaweed Snacks
Omega-3 fatsare like nature’s antidepressants, taming depression-related brain inflammation, per a 2022Frontiers in Psychiatrystudy. While you could get all the omega-3s you need from a couple of weekly servings of fatty fish, that’s not happening for most of us. The good news isseaweed snackscan give you a boost. These crispy, savory, individually wrapped bites are made from omega-3-richmarine microalgae, which provides anti-inflammatory benefits per 2023 research published in theInternational Journal of Environmental Research and Public Health.So toss a box ofKimnori’s Organic Sea Salt Seaweed Snacksinto your cart ($9.35 for a 24-pack). Bonus: They’re USDA organic certified and Non-GMO verified.
Chocolate Covered Figs
Finding a chocolaty snack that isn’t swimming in inflammation-promoting added sugars can seem nearly impossible. So, imagine my joy when I stumbled uponThat’s It’s Dark Chocolate Fig Truffles(roughly $14 per 20-oz. bag). I don’t know how they do it, buteach three-truffle serving contains only 1 gram of added sugar. If that weren’t enough, a 2020Scientific Reportsstudy reveals that figs may improve insulin sensitivity and glucose metabolism, thanks to an inflammation-combating substance called abscisic acid. Now that’s sweet!
Originally appeared: EatingWell.com, August 2023
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