Best Anti-inflammatory Snacks for Health & Wellness

anti inflammatory snacks

Eating foods that fight inflammation is essential for good health. It can lower your chance of getting long-term health issues. Costco has many easy-to-eat snacks that are full of important nutrients. These snacks can help you stay healthy.

Key Takeaways:

  • Choosing anti-inflammatory snacks is a simple and delicious way to support your health.
  • Costco offers an array of convenient and nutritious options for your snacking needs.
  • Anti-inflammatory snacks are packed with inflammation-fighting nutrients and antioxidants.
  • Incorporating these snacks into your diet can help reduce the risk of chronic diseases.
  • By making healthier snacking choices, you can promote overall wellness and well-being.

What is Inflammation and Why Does it Matter?

Inflammation is the body’s way of fighting injury or sickness. It’s sent by the immune system to mend harmed tissues. Short-term inflammation helps us heal, but long-lasting inflammation can hurt our health. The National Institutes of Health says chronic inflammation may lead to bad conditions like heart disease, diabetes, and cancer.

Chronic inflammation can mess with our bodies, causing ongoing pain and harm. People with long COVID deal with this type of inflammation, feeling sick long after their initial illness. To stay healthy, it’s key to live in a way that fights inflammation. This includes eating foods that help our immune system and reduce inflammation.

For a full picture of inflammation’s effect on our health, we need to look at the immune system. We also need to understand chronic inflammation’s dangers. And, we should know how foods that fight inflammation play a role in keeping us well.

Understanding the Immune System

Our immune system defends us against harmful stuff like germs and viruses. If there’s an injury or infection, it reacts fast. It sends immune cells and chemicals to make the area inflamed. This brings more blood flow and immune cells to fix the issue or beat the infection.

The Perils of Chronic Inflammation

Inflammation is normally good for our health. But if it doesn’t stop, it causes many problems. Chronic inflammation makes the immune system attack our healthy tissues and organs. This can hurt tissue, lessen how well organs work, and raise the risk of chronic diseases.

Long-term inflammation also leads to serious health issues like:

  • Heart disease
  • Type 2 diabetes
  • Rheumatoid arthritis
  • Alzheimer’s disease
  • Cancer

It’s crucial to lessen chronic inflammation to keep healthy and dodge these big diseases.

Condition Impact of Chronic Inflammation
Heart disease Chronic inflammation damages blood vessels, leading to the formation of plaques and increasing the risk of heart attacks and stroke.
Type 2 diabetes Chronic inflammation impairs insulin sensitivity, leading to elevated blood sugar levels and an increased risk of diabetes.
Rheumatoid arthritis Chronic inflammation attacks the joints, causing pain, stiffness, and swelling.
Alzheimer’s disease Chronic inflammation contributes to the development and progression of Alzheimer’s disease.
Cancer Chronic inflammation can promote tumor growth, invasion, and metastasis.

The Power of Anti-inflammatory Nutrients

Stress, little exercise, and pollution can all add to chronic inflammation. But, our diet has a big role in either feeding or fighting it. Eating anti-inflammatory foods helps battle chronic inflammation. This supports our immune system and keeps us healthy.

Anti-inflammatory nutrients include:

  • A variety of colorful fruits and vegetables
  • Fatty fish rich in omega-3 fats
  • Whole grains
  • Herbs and spices like turmeric
  • Healthy fats like olive oil and avocados
  • Nuts and seeds

Eating these foods helps control inflammation and lowers the risk of related diseases.

“Inflammation is both a cause and effect of many diseases.”National Institutes of Health

Understanding inflammation and its effects helps us make smart health choices. By eating anti-inflammatory foods and supporting our immune system, we can guard against chronic inflammation and its negative impacts. Let’s choose foods that are good for fighting inflammation.

Apples – Calming Allergy-Related Inflammation

Apples are tasty and good for fighting inflammation. They are full of quercetin, an antioxidant that helps reduce inflammation.

Quercetin helps calm allergy inflammation. It does this by keeping immune cells stable and cutting down on histamine. Histamine causes allergy symptoms. Eating apples can help ease allergy discomfort and boost your health.

Other foods like onions, broccoli, and peppers also have quercetin. Adding these to your meals can increase your intake of this helpful antioxidant.

“The anti-inflammatory properties of quercetin found in apples can provide relief for allergy sufferers, helping them enjoy life to the fullest.”

For a tasty way to enjoy apples, try Bare Baked Crunchy Apple Chips. They’re made with just apples or a hint of cinnamon. They are crunchy, sweet, and healthy.

Apples and their antioxidants are great for fighting inflammation. Eating apples and snacks like Bare Baked Crunchy Apple Chips can boost your health. They make a delicious treat that’s good for you too.

Yogurt – Natural Anti-inflammatory Powerhouses

Yogurt is a great choice if you’re looking to fight inflammation with your diet. Stonyfield Farm’s squeezable pouches make enjoying yogurt easy and tasty. They’re special because of their natural flavors. These include beets, strawberries, and spinach. Eating these yogurt pouches fills you with nutrients that help fight inflammation. This boosts your overall health.

Studies back up yogurt’s ability to lower inflammation. One study in Nutrients showed that daily yogurt can improve inflammation markers. Unlike some beliefs, dairy products like yogurt actually benefit inflammation. They provide important nutrients that help your body’s inflammation response.

Protein in yogurt is key for fighting inflammation. It’s needed for fixing tissues and handling inflammation well. Yogurt’s high-quality dairy protein supports a healthy body response to inflammation.

To make your yogurt even better, add anti-inflammatory foods on top. Berries add antioxidants, and walnuts give omega-3 fatty acids. Try mixing different things to find your favorite combo for an anti-inflammatory yogurt bowl.

“Adding yogurt to your day gives you the nutrients and protein to fight inflammation and stay healthy.”

The Benefits of Yogurt:

  • Rich source of protein for tissue repair and managing inflammation.
  • Natural flavorings with anti-inflammatory ingredients like beets, strawberries, and spinach.
  • Scientifically proven to reduce inflammation.
  • No negative impact on inflammation, contrary to popular belief.
Brand Flavor Key Ingredients
Stonyfield Farm Yogurt Pouches Beets, Strawberries, Spinach Natural flavorings with anti-inflammatory properties

Green Peas – Quashing Inflammation

Green peas are tasty and healthy. They are full of phenolic compounds that fight inflammation. These compounds are antioxidants. They protect our cells from damage by free radicals. This damage can cause inflammation and other health problems.

Green peas have a lot of fiber and potassium too. Fiber helps with digestion and keeps you feeling full. It also keeps your blood sugar levels stable. Potassium is a key mineral for heart and muscle function. It also helps control blood pressure. Eating green peas boosts your nutrients and fights inflammation.

A study in the Molecules journal showed green peas’ anti-inflammatory power. The study found that phenolic compounds in green peas reduced inflammation markers. This research supports green peas as important for fighting inflammation.

Calbee Harvest Snaps Baked Green Pea Snacks are a handy snack. Made from real green peas, they’re crispy and tasty. These snacks are healthier than regular potato chips. They bring the benefits of green peas in a snack form.

The Benefits of Green Peas:

  • Rich in phenolic compounds that fight inflammation
  • A good source of fiber for digestion and blood sugar control
  • They provide potassium for heart and muscle function

Green peas are great for your diet because of their anti-inflammatory benefits. Enjoy the great taste and health perks of green peas!

Nutrient Amount per 1 cup (160g)
Calories 62
Protein 4 grams
Fiber 4 grams
Potassium 203 milligrams
Phenolic Compounds Varied

Table: Nutritional Information for Green Peas (per 1 cup serving)

Whole Grain Crackers – Decreasing Body-wide Inflammation

Whole grain crackers can significantly fight inflammation. They are tasty and have many health benefits. A meta-analysis in the Journal of the American College of Clinical Nutrition shows that they help reduce body inflammation. This makes whole grain crackers great for improving your health.

Crunchmaster is a top brand for whole grain crackers. Their 6-Seed Multi-Grain Crackers blend nutrient-rich grains and seeds, creating a perfect snack. These crackers contain quinoa, flax, millet, and amaranth. All are known for their health benefits. By eating Crunchmaster’s crackers, you’re taking a tasty step towards lowering inflammation.

“Whole grain crackers are a versatile and convenient snack option that can be enjoyed on their own or paired with your favorite dips and spreads. By choosing whole grain varieties, you’re not only satisfying your cravings but also nourishing your body with essential fiber and nutrients.”

Crunchmaster’s 6-Seed Multi-Grain Crackers are high in fiber. This leads to better digestion and a sense of fullness. Fiber also helps lower inflammation by supporting a healthy gut. A balanced gut microbiome is key to a strong immune system and controlling inflammation.

The mix of whole grains and seeds in Crunchmaster’s crackers is a nutrient powerhouse. Seeds like flax and quinoa have anti-inflammatory properties. They are rich in omega-3 fatty acids and antioxidants. These help to fight free radicals, reduce stress, and lower inflammation in your body.

Why Whole Grain Crackers are an Anti-Inflammatory Snack

The reasons whole grain crackers are great anti-inflammatory snacks include:

  • The fiber content supports a healthy gut microbiome and helps regulate inflammation in the body.
  • The combination of whole grains and inflammation-quelling seeds provides a rich source of omega-3 fatty acids and antioxidants that actively combat inflammation.
  • They are convenient, portable, and can be enjoyed on their own or paired with various dips and spreads.

By adding whole grain crackers like Crunchmaster’s 6-Seed Multi-Grain Crackers to your diet, you’re improving your health. Enjoy these delicious snacks guilt-free while taking care of your body.

Hummus – Gut-Healthy Inflammation Fighter

Hummus is made from chickpeas. It fights gut inflammation with saponins, peptides, phenolic compounds, and fiber. A study in Nutrients showed chickpeas have saponins with anti-inflammatory effects.

“Chickpeas, the main ingredient in hummus, contain saponins, which have anti-inflammatory properties.” – Nutrients

Costco’s Kirkland Signature Organic Hummus cups are easy to eat and good for you. They’re full of antioxidants, fiber, and plant protein. These cups make eating chickpeas tasty and improve your gut health.

To have a great snack, try Kirkland Signature Organic Hummus cups with Crunchmaster Crackers or organic peeled baby carrots. Hummus, crackers, and carrots together are delicious. They give you important nutrients and fiber too.

Benefits of Hummus:

  • Contains chickpeas, which are rich in saponins and fiber
  • Packed with antioxidants that help reduce inflammation
  • Provides plant-based protein for sustained energy
  • Offers a satiating snack option for weight management
  • Supports gut health due to its fiber and prebiotic content

Adding hummus to your diet is an easy, tasty way to get anti-inflammatory nutrients. You can enjoy it as a dip, spread, or snack. Hummus is versatile and supports gut health while fighting inflammation.

Seaweed Snacks – Omega-3 Boosting Inflammation Fighters

Looking for tasty anti-inflammatory snacks? Omega-3 rich seaweed snacks are a top pick. They taste great and come packed with health benefits. These benefits are mainly due to their high omega-3 fat content, helping reduce body inflammation.

A study in the International Journal of Environmental Research and Public Health showed seaweed’s anti-inflammatory effects. It found eating these snacks significantly lowered inflammation markers.

Kimnori is known for its high-quality seaweed snacks. Their Organic Sea Salt Seaweed Snacks are USDA organic and Non-GMO verified. This means you’re choosing a healthy snack. These snacks are full of nutrients and have a satisfying crunch, leaving you both nourished and pleased.

Benefits of Seaweed Snacks
Rich in omega-3 fats Omega-3 fats have been shown to reduce inflammation in the body.
Source of marine microalgae Seaweed snacks are made from marine microalgae, which provide additional health benefits.
Low in calories Seaweed snacks are a light and guilt-free snack option, perfect for those watching their calorie intake.
Packed with minerals Seaweed snacks are rich in minerals like iodine, iron, and calcium, which are essential for overall health.

Craving a healthy, satisfying snack? Go for seaweed snacks. They’re not just tasty; they give you an omega-3 boost and fight inflammation.

Dark Chocolate – Sweet and Anti-inflammatory

Craving a tasty snack that’s both sweet and helps fight inflammation? Dark chocolate is your answer! Specifically, try That’s It’s Dark Chocolate Fig Truffles. They mix delicious dark chocolate with nutritious figs.

Dark chocolate has little added sugar, making it healthier than milk chocolate. Figs are nutrient-rich and have abscisic acid, which fights inflammation.

Why is dark chocolate great for reducing inflammation? It’s filled with antioxidants. These compounds battle free radicals, which cause inflammation. So, dark chocolate is a strong fighter in your health toolkit.

Benefits of Dark Chocolate:

  • Provides antioxidants that combat inflammation
  • Contains minimal added sugar
  • Offers a satisfying and indulgent snack option

Enjoy the anti-inflammatory perks of dark chocolate and figs with That’s It’s Dark Chocolate Fig Truffles. They’re a tasty, convenient way to boost your health and satisfy your taste buds.

We’ve seen how dark chocolate can be sweet and fight inflammation. Let’s check out the top anti-inflammatory foods next.

Food Benefits
Berries Rich in antioxidants and fiber
Fatty Fish High in omega-3 fatty acids
Broccoli Contains sulforaphane, which may help fight inflammation
Avocados Provide healthy fats and antioxidants
Green Tea Rich in polyphenols with anti-inflammatory properties
Peppers Contain capsaicin, which may reduce inflammation
Mushrooms Offer various anti-inflammatory compounds
Grapes Contain resveratrol, a potent anti-inflammatory compound
Turmeric Has powerful anti-inflammatory effects
Extra Virgin Olive Oil Rich in antioxidants and healthy fats
Tomatoes Provide lycopene, which has anti-inflammatory properties
Cherries Contain anthocyanins, which may reduce inflammation

The Top Anti-inflammatory Foods

Eating the right foods can lower inflammation in our bodies. Including anti-inflammatory foods in your meals is good for your health. Foods like berries and fatty fish are some of the best to eat.


Berries such as strawberries, blueberries, and raspberries are tasty and full of antioxidants. These antioxidants battle inflammation and shield us from oxidative stress. You can eat berries with your morning yogurt or as a cool snack.

Fatty Fish

Salmon, mackerel, and sardines are types of fatty fish. They are high in omega-3 fatty acids, which fight inflammation. Eating these fish can improve heart health. Try to eat fatty fish twice a week.


Broccoli is a green veggie with a compound called sulforaphane. Sulforaphane helps lower inflammation and might stop some diseases. You can steam broccoli for dinner or mix it into a salad.


Avocados are creamy and have healthy fats. These fats reduce inflammation. Avocados taste great on toast, in salads, or blended into smoothies.

Green Tea

Green tea is full of antioxidants named catechins. They are great at fighting inflammation. Drink green tea in the morning or during the day to feel its benefits and keep hydrated.


Peppers, including bell and chili peppers, have lots of antioxidants and vitamin C. These nutrients lower inflammation and help your immune system. You can add peppers to many dishes like stir-fries and salads.


Mushrooms like shiitake and oyster have compounds that reduce inflammation. Add mushrooms to your meals, like soups and stir-fries, to enjoy their taste and health perks.


Grapes are a yummy snack with antioxidants, including resveratrol. Resveratrol can reduce inflammation. You can eat grapes by themselves or add them to fruit salads.


Turmeric has curcumin, which is really good at lowering inflammation. You can use turmeric in many recipes, like curries and smoothies. It adds a nice color and flavor.

Extra Virgin Olive Oil

Extra virgin olive oil is key in the Mediterranean diet. It’s full of good fats and antioxidants that reduce inflammation. Use it to dress salads or cook food in a healthy way.


Tomatoes have lycopene, an antioxidant that fights inflammation. Enjoy tomatoes fresh in salads or cooked in your favorite sauces. They are nutritious and versatile.


Tart cherries have anthocyanins, antioxidants that lower inflammation and stress. Cherries are good as snacks, in smoothies, or on desserts.

Add these anti-inflammatory foods to your diet to help your health. Eating a mix of colorful fruits and vegetables, fatty fish, and healthy fats is best. This mix gives you many health benefits.


Adding anti-inflammatory snacks to what we eat is easy and delicious. It helps keep our bodies healthy and fights long-term inflammation. Choosing snacks full of nutrients that combat inflammation can make us healthier and lower our disease risk.

Costco provides a variety of tasty and healthy anti-inflammatory snack choices. These options can fit seamlessly into any way of life.


What are some examples of anti-inflammatory snacks?

Examples of anti-inflammatory snacks include apples, yogurt, and green peas. Whole grain crackers, hummus, seaweed snacks, and dark chocolate also fight inflammation. These snacks are full of nutrients and antioxidants.

Why is inflammation important to our health?

Inflammation is our body’s response to injury or illness. It’s good in the short term. But, chronic inflammation can hurt us. It’s vital to eat anti-inflammatory foods for our health.

What is quercetin and how does it help with inflammation?

Quercetin is an antioxidant found in foods like apples and onions. It eases allergy-related inflammation. Eating quercetin-rich foods brings anti-inflammatory benefits.

Can yogurt help reduce inflammation?

Yes, daily yogurt consumption can lower inflammation. Stonyfield Farm’s squeezable pouches, for example, use anti-inflammatory ingredients. These include beets, strawberries, and spinach.

How do green peas help quash inflammation?

Green peas combat inflammation with their phenolic compounds. They also provide fiber and potassium for health.

How can whole grain crackers decrease body-wide inflammation?

Whole grain crackers, like Crunchmaster’s, are high in fiber. This can decrease inflammation. Studies show eating more whole grains reduces inflammation.

What makes hummus a gut-healthy inflammation fighter?

Hummus fights gut inflammation with its nutrients. Ingredients like saponins and peptides are key. Costco’s Kirkland Signature Organic Hummus is packed with antioxidants and plant protein.

How do seaweed snacks boost omega-3 and fight inflammation?

Seaweed snacks, rich in omega-3, offer anti-inflammatory benefits. Research supports seaweed’s anti-inflammatory effects. Try Kimnori’s Organic Sea Salt Seaweed Snacks for a healthy option.

Can dark chocolate help reduce inflammation?

Yes. That’s It’s Dark Chocolate Fig Truffles are low in added sugar. Figs provide abscisic acid, which fights inflammation.

What are some other top anti-inflammatory foods?

Berries, fatty fish, and broccoli are great anti-inflammatory foods. Also, try avocados, green tea, and peppers. Mushrooms, grapes, turmeric, olive oil, tomatoes, and cherries also help. These foods have antioxidants and vitamins to reduce inflammation.

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