Is Inflammation Bad?

Now, inflammation has gotten a bad rep, but let’s remember that not all inflammation is bad. “Inflammation is a normal part of the body’s response to infection or injury,” says Brynn McDowell, R.D. “It’s typically followed by a period of resolution that heals your tissues after inflammation. The goal is to keep the balance between inflammation and restoration. Chronic inflammation happens when the balance is never restored.” And when it comes to chronic inflammation, the foods you eat can play a huge role in fueling the fire—or taming it.

How Can Food Help?

According to Kirstin Kirkpatrick, M.S., RDN, we can put food in one of two groups: foods that have been shown to increase inflammatory factors in the body, and foods that have been shown to decrease them. When we consume more of the latter than the former, our bodies thrive. Anti-inflammatory foods can help your body fight off oxidative stress, something that can cause inflammation. “Eating a diet rich in anti-inflammatory foods is important because chronic inflammation can lead to heart disease, depression, joint pain, and GI issues,” says McDowell.

What Makes a Snack Anti-Inflammatory?

When it comes to choosing a snack that helps lessen inflammation in the body, there are certain types of ingredients you can look for. “Fruits, vegetables, whole grains, extra-virgin olive oil, and fatty fish (think: a very Mediterranean pattern of eating) are known contributors to an anti-inflammatory diet,” says Ale Zozos, M.S., RDN. “Many of these foods contain antioxidants or molecules that fight against free radicals to reduce the risk for chronic disease. In fact, foods that are vibrant in color like blueberries, beets, leafy greens, turmeric, and other berries, contain a healthy dose of antioxidants, which is why it’s so important to eat in color.” And when in doubt, just go for a plant-based option. “Virtually every plant has been shown to have anti-inflammatory impact,” Kirkpatrick says.

Satisfying Anti-Inflammatory Snacks for the Whole Family

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McDowell’s favorite power ball recipe combines a quarter cup of oats, 1 tablespoon of peanut butter, 1 tablespoon of shredded coconut, and a touch of honey and dried fruit, as desired. Add in 1 scoop of your favorite greens blend and mix together, roll into balls, and let set in the fridge. Don’t feel like making your own? Check out the Seed Bars by 88 Acres that are packed with anti-inflammatory ingredients like pumpkin seeds and cinnamon, but free from most common food allergens, making them a fantastic back-to-school option. For more protein-packed snack options, check out recipes for Fruit-and-Nut Energy Bars and Walnut Energy Bars RELATED: We Tried 182 Snack Bars—Here Are Our 5 Favorites RELATED: 3 Incredibly Easy Ways to Boost Your Energy With Food