Easy, Anti-Inflammatory Snacks
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One of the most common questions I get asked about an anti-inflammatory diet is “what kind of anti-inflammatory snacks can I eat?”
When you’re new to an anti-inflammatory diet, you’re bound to have days where you’re hungry in the mid-morning or afternoon. Because you’re new to this way of eating, it’s likely you’ll gravitate toward your old standbys, like chips, chocolate bars, and coffee.
“What kind of anti-inflammatory snacks can I eat” has a straightforward answer. But, the question also deserves a bit more of a deep dive. So, let’s dig in to how anti-inflammatory snacks can support your new way of eating, and exactly what you should be eating to feel your best!
There’s a Place for Snacks
Growing up, snacks were a big part of my life. Do you remember special snacks, too?
After school snacks were a big deal in our house. I’d come home from a long day of school and grab a snack, so I could watch Days of our Lives (remember that show?!). On snowy days, my mom would come home early and bake up a batch of her famous chocolate chip cookies.
Just imagine, walking through the cold from the bus stop to the house, and smelling the sweet smell of freshly baked cookies. Nothing better!
I also remember bedtime snacks. It was always something mostly healthy, like fruit or a homemade muffin.
Interestingly, my husband doesn’t have childhood memories of snacks. He didn’t grow up in the US, and he thinks we place a huge emphasis on snacks.
He may be right, but…when it comes to eating an anti-inflammatory diet, I definitely think that there’s a place for snacks. As long as it’s the right snacks for the right reasons.
When you are just starting an anti-inflammatory diet, it’s easy to eat unbalanced nutrients. I often see women eating higher amounts of protein than they used to. They stick with the same 2 veggies, because they’re easy. And there is always confusion around carbs (what kind, how much, etc.).
Personally, when I started an anti-inflammatory diet, I ate lots of nut flour, which is high in fat. Since I loved baking before changing my approach, I needed to find anti-inflammatory alternatives.
I understand how it can be easy to feel like you’re eating a lot of food. But unless you’re intentional about it, the nutrients may be unbalanced.
Do You Need Anti-Inflammatory Snacks?
Because it’s easy to have unbalanced nutrients when you’re just starting an anti-inflammatory diet, your body might signal that it needs a snack. However, there are other things you can do, before diving for a treat (whether it’s an anti-inflammatory snack or not).
Before you start looking to buy or make specific anti-inflammatory snacks, there are a few questions to ask yourself:
How much food are you eating everyday?
I’m always amazed when women tell me they forget to eat during the day. This is definitely not an issue for me! I love to eat, and don’t miss a meal.
There are various theories on the recommended frequency of eating. However, I recommend eating 5-6 times a day. This is especially helpful if you struggle with inflammation.
Consistent calories throughout the day help you to maintain a more balanced blood sugar level. This is especially true when you’re eating the right kind of foods (ones that don’t increase inflammation).
When you have balanced blood sugar levels, you’ll have fewer cravings. And fewer cravings equals less snacking!
So before you head to the kitchen for an anti-inflammatory snack, get curious about these things. How many times are you eating throughout the day? Are you getting a good mix of protein, veggies, carbs, and healthy fats?
Personally, I eat 5 times a day. Breakfast, lunch, mid-afternoon snack, dinner, and a protein smoothie after dinner. Because a chocolate protein smoothie is better than dessert, and actually supports my overall health goals!
When you balance nutrients throughout the day, it will be unusual to feel hungry, or like you need a snack. You’ll I also find that you have fewer cravings this way.
What did you eat for breakfast?
Speaking of cravings, the next question to ask yourself is “what did I eat for breakfast?”
I work with midlife women everyday. I know it’s super common to start the day with a bagel, coffee, flavored yogurt, or overnight oats.
Even when women are already eating an anti-inflammatory diet, I see them having very high carb and/or high sugar breakfasts. Take a look at your labels. There’s tons of sugar tucked into that flavored coconut yogurt!
The unfortunate result is a big spike in your blood sugar, which crashes just as fast. This leaves you hungry, tired, and searching for a snack by 10:30 am.
Instead, I encourage you to start your day with a savory, protein rich breakfast. Think eggs, sauteed spinach, roasted broccoli. It’s also ok to include some carbs, and I actually encourage it. But, you should prioritize protein and veggies.
My (almost) everyday breakfast bowl is roasted broccoli, grilled chicken, brown rice or roasted potatoes, and some kind of sauce or dressing. A perfect blend of veggies, protein, carbs, and a little healthy fat.
Believe me, I know this may be way outside your comfort zone. It’s so different than what you currently eat for breakfast! But when you start your day with a savory breakfast, you’ll find that you have fewer cravings throughout the day. And with fewer cravings, snacking won’t be on your mind as frequently.
Struggling with how to get started with a savory breakfast? Try eating last night’s dinner for breakfast. (And check out this guide for some amazing anti-inflammatory dinner options!) It’s typically a much more balanced plate, than what you might normally choose for breakfast.
Plus, once you start eating savory breakfasts on the regular, and realize how much energy you have, you’ll never go back to bagels and oatmeal again!
Ask yourself “how am I feeling?”
The last thing to ask yourself is “how am I feeling?”
One of the unique approaches that I use in nutrition coaching is to focus on your mindset. Sometimes, we can make more progress by addressing feelings before nutrition.
That said, if you’re really craving a snack, I want you to first check in with your feelings. Maybe you’re anxious about a meeting or a super full schedule for the week. You might be worried about a difficult conversation you had with your partner.
Maybe you’re procrastinating a work project, or a project that feels really difficult. And then again, maybe you’re simply bored, and your body wants to eat to mask that that feeling.
Snacking is a common way of dealing with feelings. Your brain doesn’t like emotions that don’t feel good (like anxiety or worry). When you eat, you get a small dopamine hit (our feel-good hormone), and then you feel better.
Since your brain is wired to avoid pain and seek pleasure, it’s going to push you to the thing that feels good. So often, that is food. (And for me it used to be a Snickers bar!)
If you feel like you really need a snack, check in with your feelings to be sure you’re not eating to avoid the hard feelings or challenging work.
Choosing Anti-Inflammatory Snacks
Ok, so you’ve asked yourself three important questions: Am I eating enough during the day? What did I have for breakfast? How am I feeling (like really, truly feeling)?
Now you’ve decided that yes, an anti-inflammatory snack is a great idea! But what in the world should you actually eat? When you think of healthy snacks, you might think about carrot and celery sticks. Let’s just say no to that, ok? (Unless you really, really enjoy them!)
If you’re going to have a snack, it should be something good that actually supports your nutritional goals. It should taste delicious, and help you feel satisfied. Plus, it’s great to know which anti-inflammatory snacks to grab from the grocery store. (I know I don’t always have time to make a recipe from scratch. Do you?)
Anti-Inflammatory Snack Ideas
- Chocolate. If you’ve been around me for any amount of time, you’ll know that I eat chocolate EVERY day! Hu Kitchen is my go-to choice, because it’s made with ingredients that don’t cause extra inflammation. I highly recommend trying the salty dark, my favorite!
- Siete Grain-Free Chips. Outside of chocolate, maybe you’re craving something more filling? The Siete Foods brand has lots of grain-free, anti-inflammatory options for tortilla chips, tortillas, and cookies. Grab some Siete spicy chips and single-serve guacamole, and you’re good to go!. Truly, everything from the Siete is a good choice!
- Simple Mills. Simple Mills is another great brand for anti-inflammatory snacks. I love their cookies, bars, and baking mixes! Their Rosemary Herb crackers are amazing – pair them with some nitrate-free deli meat and some slices of cucumber and bell peppers. Then, dip the crackers in almond butter for a boost of healthy fats.
- Chicken Skewers. Need a boost of protein to fill you up and give you energy? West End chicken skewers, Aidelle’s meatballs, and Applegate deli meats are my go-tos. Remember that protein keeps you fuller for longer, so it’s always a good choice!
- Protein Bars. Let’s talk about protein bars. A little tough love for you: stop eating these! Most bars typically only have a little bit of protein (like 10g, when you should be aiming for 20g or more). They also tend to be high in carbs and sugar. This will give you a temporary boost, but will having you crashing before dinnertime. If you need something on the go, try Rx Bars, TruBar, or Midday Squares. (*Remember to watch the sugar content!)
If all of this seems overwhelming, I have some tools to help! Check out the Supper Club, which gives you recipes for anti-inflammatory dinners, PLUS guides for breakfast and lunch options too.
In the Supper Club you also get my Grocery Grab-and-Go guide, that shows you exactly what to shop for so that your kitchen is stocked with easy anti-inflammatory snack foods
Also, be sure to grab the free Family Fork 7-day dinner guide. With this free resource you can make the dinners, then use some of the leftovers for that savory breakfast we talked about.
Eating Your Anti-Inflammatory Snacks
When you’re eating an anti-inflammatory diet, balancing your nutrients throughout the day is so important, especially if you want to feel good and have energy. Snacks are a great way to help round out your nutrition.
However, check in with yourself first. Make sure you’ve eaten enough, that you’re having savory breakfasts, and that you’ve done a feelings check-in. Then, pick a snack from the list here, so that you can fuel your body with your health goals in mind.
About the Author
Ashley Malik is a health coach specializing in anti-inflammatory nutrition for women with hypothyroidism, perimenopause, or both! As a business owner, wife, and mom of two, Ashley is passionate about sharing practical, sustainable ways to eat for life-long health and wellness.
