Quick answer: Good snacks on the anti-inflammatory challenge combine protein, healthy fat and fiber. Grab-and-go options include nuts and seeds, fruit with nut butter, hard-boiled eggs, cut vegetables with guacamole, olives and leftover protein. Creative homemade options include energy bites, kale chips and roasted chickpea-free trail mixes.
Key takeaways
Simple grab-and-go snacks include nuts and seeds, hard-boiled eggs, vegetables with guacamole, olives and leftover protein.
Homemade energy bites, kale chips, trail mix and smoothies add variety, although portions of dried fruit and nuts are worth watching.
Snacks that combine protein and fiber may help keep blood sugar steadier between meals, and eating when truly hungry matters more than snacking out of habit.
Grab-and-go options
- Nuts and seeds
- Apple or banana with almond butter
- Hard-boiled eggs
- Vegetables with guacamole
- Olives
- Leftover chicken or salmon
- Unsweetened coconut flakes
Get creative
Try energy bites made with dates, nuts and coconut, kale chips, or homemade trail mix with nuts, seeds and dried fruit (watch portions). Smoothies with greens, berries and nut milk and sweet potato rounds with avocado are good options too.
Snacking tips
- Prepare snacks ahead (see batch cooking and meal prep)
- Eat when hungry, not out of habit
- Check the quick reference cheat sheet
Healthy aging lens
Protein- and fiber-rich snacks may help keep blood sugar steady between meals.
What the research shows
Snack research is mostly about which foods people choose. Nuts are the best-studied whole-food snack, and ultra-processed snacks have been tested directly.
Nuts as an everyday food (Aune 2016, meta-analysis of 20 cohort studies). This review pooled prospective studies following large groups of adults over time. Each extra 28 g (about a handful) of nuts per day was associated with 21% lower risk of cardiovascular disease and 22% lower risk of death from any cause. A limitation is that these are observational studies, and people who eat nuts may differ in other healthy ways.
Ultra-processed vs. unprocessed food (Hall 2019, inpatient randomized crossover trial). 20 adults lived at the NIH Clinical Center and ate an ultra-processed diet for 2 weeks and an unprocessed diet for 2 weeks, with meals matched for calories, sugar, fat, fiber and sodium and eaten as freely as they liked. On the ultra-processed diet they ate about 508 kcal more per day and gained 0.9 kg; on the unprocessed diet they lost 0.9 kg. A limitation is that it was a small, short study in a controlled setting, not real life.
Strength of the evidence: The nut evidence comes from observational studies and the processed-food trial was short, but both point toward whole-food snacks over packaged ones.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Do I need snacks between meals, or would fewer, larger meals suit my blood sugar better?
Which anti-inflammatory snacks would keep me satisfied between meals?
Should I be snacking at all, given my blood sugar and goals?
Which snacks would travel well for my workdays?
Frequently asked questions
What are good anti-inflammatory snacks?
Nuts, fruit with nut butter, eggs and vegetables with guacamole.
Is dried fruit allowed?
Yes, in small portions without added sugar.
Should I snack?
Only if you’re hungry between meals.
How do I avoid processed snacks?
Prepare grab-and-go options ahead.
Sources
- Njike VY, et al. Snack Food, Satiety, and Weight. Adv Nutr 2016. PMID: 27633103. https://pmc.ncbi.nlm.nih.gov/articles/PMC5015032/
- Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr 2013. PMID: 24084509. https://pmc.ncbi.nlm.nih.gov/articles/PMC3898316/
- Silva FM, et al. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev 2013. PMID: 24180564. https://pubmed.ncbi.nlm.nih.gov/24180564/
- MedlinePlus: Nutrition
- MedlinePlus: Dietary Fiber
- Aune D, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med 2016. PMID: 27916000. https://pubmed.ncbi.nlm.nih.gov/27916000/
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pubmed.ncbi.nlm.nih.gov/31105044/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
