In today’s fast-paced world, maintaining a healthy lifestyle often seems like a daunting task. However, one simple and effective way to promote well-being is through mindful snacking. Anti-inflammatory snacks offer a delicious and convenient way to support your body’s natural defense mechanisms while simultaneously boosting metabolism and enhancing gut health.
We spoke with Carolina Schneider, MS, RD, Lisa Richards, nutritionist at The Candida Diet, and registered dietitian Michelle Saari, to learn about six anti-inflammatory snacks you can indulge in to rev up your metabolism and improve your gut health. They revealed that chia seed pudding with berries, cherries & walnuts, bell pepper with hummus, dark chocolate-covered almonds, unsalted sunflower seeds, and yogurt are the ones to eat more of. Read on to learn more about their health benefits.
Chia Seed Pudding with Berries
Chia seeds are rich in omega-3 fatty acids and antioxidants, known for their anti-inflammatory properties, which help reduce inflammation throughout the body. The soluble fiber in chia seeds also aids digestion and promotes a healthy gut microbiome by feeding beneficial bacteria.
Berries, such as blueberries, raspberries, and strawberries, are packed with vitamins, minerals, and phytonutrients that further combat inflammation and support metabolic function.
"Chia puddings are not only satiating, but great for gut health and inflammation. Chia seeds are high in soluble fiber, which supports metabolic and digestive health, and omega-3 fatty acids, which are known for their anti-inflammatory properties. Berries are rich in antioxidants and fiber, which contribute to gut health and help regulate metabolism," Schneider says.
Cherries and Walnuts
Cherries are loaded with antioxidants, renowned for their anti-inflammatory benefits, which help alleviate oxidative stress and reduce inflammation in the body. Additionally, cherries are rich in fiber, aiding digestion and promoting a healthy gut microbiome.
Paired with walnuts, which are abundant in omega-3 fatty acids and polyphenols, this snack further amplifies its anti-inflammatory benefits while revving up metabolism.
Schneider says, "Nuts and seeds like walnuts, flaxseeds, chia seeds, and hemp seeds are the best plant-based sources of omega-3 fatty acids, known to reduce inflammation, and are also rich dietary fiber, which supports metabolic and gut health. Pair nuts and seeds with fresh fruits for a balanced snack idea."
Plus, walnuts are great for your memory, skin, and brain health.
Bell Pepper with Hummus
Pairing crisp bell pepper slices with creamy hummus not only creates a delightful snack but also offers a myriad of health benefits, supporting anti-inflammatory pathways, metabolism, and gut health.
Bell peppers are packed with vitamin C and other antioxidants, which help combat inflammation and boost immune function. Additionally, they are rich in fiber, promoting digestive health and contributing to a diverse gut microbiome.
Hummus, made from chickpeas, olive oil, and tahini, is a nutritional powerhouse, providing protein, healthy fats, and fiber. Chickpeas contain compounds that have been linked to reduced inflammation and improved metabolic health.
Schneider elaborates further and adds that because it's made with chickpeas, "which are high in fiber and protein, hummus is a satiating snack when paired with fresh vegetables like bell peppers, excellent sources of vitamin C—a powerful antioxidant that helps reduce inflammation."
Dark Chocolate-covered Almonds
Dark chocolate is rich in flavonoids, potent antioxidants known for their anti-inflammatory roles, which help reduce inflammation and support heart health.
Almonds, packed with healthy fats, fiber, and protein, provide satiety and promote stable blood sugar levels, supporting metabolic function. Furthermore, almonds contain prebiotic fiber, which nourishes beneficial gut bacteria and contributes to a healthy gut environment.
"Dark chocolate provides antioxidants and flavonoids that can protect your cells from damage, reduce inflammation, and improve overall health, while almonds offer healthy fats and fiber that support metabolism and gut health," she notes. If that's not enough, learn more about the numerous benefits of dark chocolate here!
Unsalted Sunflower Seeds
These tiny seeds are rich in vitamin E, an antioxidant that helps reduce inflammation and protect cells from oxidative damage. Additionally, sunflower seeds are a good source of healthy fats, including omega-6 fatty acids, which play a role in modulating inflammation when consumed in appropriate amounts.
Richards reveals that due to the healthy fats, "particularly monounsaturated and polyunsaturated fats like omega-3 and omega-6 fatty acids, sunflower seeds possess anti-inflammatory properties. These fats help combat chronic inflammation, a common factor in obesity and various metabolic disorders."
Yogurt
Yogurt isn't only a delicious, versatile breakfast food. It also offers up a wide array of health benefits, especially when it comes to your gut. Rich in probiotics like Lactobacillus and Bifidobacterium, this food stands as a cornerstone for a well-balanced gut microbiome. According to Saari, "Yogurt is essential for a balanced gut microbiome, crucial for digestive and immune health."
Saari highlights the benefits of yogurt for weight loss, noting that the combination of protein and probiotics not only supports digestive health but also contributes to a feeling of fullness, making it a valuable addition to a weight-loss-focused diet. "A typical serving, providing about 12 grams of protein, aids in satiety, reducing overall calorie intake, beneficial for weight loss," she says.
Furthermore, Saari points out that the calcium and protein content in yogurt can boost thermogenesis and fat metabolism. This means that incorporating yogurt into your diet could potentially lead to your body burning more calories, aiding weight loss.
Plus, there are so many healthy toppings you can add to your bowl to take your yogurt to the next level!
