Good news: You don’t have to jump full-send into a Mediterranean diet to incorporate anti-inflammatory foods into your routine. There are plenty of healthy, delicious, easy-to-prepare snacks for a busy workday to help you get started. According to the Cleveland Clinic, some benefits of an anti-inflammatory diet include increased energy, reduced brain fog, and reduced bloating and gastrointestinal symptoms—perfect for fighting the inevitable midday slump. Here are five snacks that’ll help do just the trick.
Related: Cottage cheese is taking over our plates, and that is very good news
Apple slices with peanut butter
Apples are rich in antioxidants, especially a type called quercetin, which studies have linked to lower cholesterol and blood pressure. The important part is to make sure you leave the skin on your slices—a 2004 study found it may have “higher antioxidant activity” than the fruit’s flesh. Almond butter is also a great source of fiber, vitamin E (a powerful antioxidant), calcium, and more. And don’t count out cinnamon—it’s rich in polyphenols (a group of antioxidants) and is known for reducing inflammation, too.
You’ll need:
1 apple, sliced
2 tbsp natural peanut butter
Pinch of cinnamon
Hummus with olive oil and veggies
The primary ingredient in hummus is chickpeas, which, according to a 2024 scientific review, “possess anti-inflammatory properties that can reduce symptoms of several gastrointestinal diseases, including IBS.” They’re also rich in protein, fiber, and other nutrients. Depending on how you like to enjoy your hummus, vegetables like carrots and peppers make excellent vessels for the dip, as they’re each packed with vitamin A, which contains antioxidants.
You’ll need:
1 cup cooked chickpeas
2 tbsp tahini
1 tbsp lemon juice
1 garlic clove
2 tbsp olive oil (plus extra for drizzling)
1/2 tsp salt
2-3 tbsp water
Carrot sticks
Cucumber sticks
1 sliced bell pepper
Blend the chickpeas, tahini, lemon juice, garlic, olive oil, salt, and water until smooth. Transfer to a bowl, drizzle with a little more olive oil, and serve with fresh carrots, cucumber, and bell pepper sticks.
Andrea Damjanovic
Açai bowl
Açaí is a fruit known for its anti-inflammatory properties, and your bowl can be made even more potent by adding other fruits and toppings, such as berries and chia seeds. Berries like strawberries, blueberries, blackberries, and raspberries are one of the richest dietary sources of polyphenols. Plus, a 2018 scientific review notes that they “contain a large amount of the vitamins A, C, and E, which act as antioxidants and may reduce the inflammation process.” Chia seeds are rich in polyphenols, too, as well as omega-3 fatty acids, which are beneficial for cardiovascular health, brain health, and more.
You’ll need:
1 frozen açai packet or 2 tbsp açai powder
1 frozen banana
1/2 cup mixed berries
1/4th cup milk
Fresh fruit, granola, and chia seeds for topping
Blend the açai, banana, berries, and milk until thick and smooth. Pour into a bowl and top with fresh fruit of your choice (mango, pineapple, kiwi, blueberries), granola, and chia seeds before serving.
Yogurt with cucumber
Yogurt is a probiotic, meaning it contains bacteria that benefit your gut microbiome. By adding healthy bacteria to your gut, yogurt can help reduce inflammation and symptoms like bloating. Top off your bowl with some cucumbers and cumin, more antioxidant-rich foods, and spices.
Related: One fruit experts say works wonders for your brain, skin and bloating
You’ll need:
1 cup plain yogurt
1/2 cup cucumber, grated or finely chopped
1/2 tsp roasted cumin powder
1/2 tbsp rock salt
1 tbsp fresh coriander, chopped
Mix the yogurt, cucumber, roasted cumin powder, rock salt, and coriander in a bowl. Chill for a few minutes if desired and serve fresh.
Dark chocolate, walnut, and date bites
Dark chocolate is well known for its anti-inflammatory properties, thanks to the presence of polyphenols. These polyphenols have “a preventive role against cancer, cardiovascular diseases, metabolic disorders, and anti-inflammatory diseases,” a 2022 study reports. Walnuts and dates are also good sources of polyphenols and provide nutrients such as omega-3s and fiber, respectively.
Related: A sweet evening ritual that could help you sleep better
You’ll need:
8 – 10 soft dates, pitted
1/2 cup walnuts
1/2 cup dark chocolate, melted
1 tsp cocoa powder (optional)
Pinch of sea salt
Crush the dates and walnuts into a slightly coarse mixture, then stir in the melted dark chocolate, cocoa powder, and sea salt. Roll into bite-sized balls and chill for some time before consuming.
Vogue.com
Dining and Cooking