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.
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
- Energy bites made with dates, nuts and coconut
- Kale chips
- Homemade trail mix with nuts, seeds and dried fruit (watch portions)
- Smoothies with greens, berries and nut milk
- Sweet potato rounds with avocado
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 help keep blood sugar steady between meals.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- 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.
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
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.
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