Inflammation is increasingly recognized as a key player in various chronic diseases, from digestive issues to cognitive decline and heart conditions. Fortunately, incorporating anti-inflammatory snacks into your diet can help combat this silent threat and promote overall well-being. Packed with nutrients like antioxidants and fiber, these snacks work synergistically to reduce inflammation throughout the body, supporting optimal function and resilience.
We spoke with Jesse Feder, RDN, CPT, to learn about two anti-inflammatory snacks you can eat if you want to keep your gut, heart, and brain healthy. He revealed that Greek yogurt and blueberries are two of the best choices. Read on to learn more.
Greek Yogurt
Greek yogurt is a versatile and nutrient-packed food that offers numerous benefits for gut, brain, and heart health. Rich in probiotics, Greek yogurt supports a healthy gut microbiome by promoting the growth of beneficial bacteria, which can aid digestion and reduce inflammation in the gut. When it comes to brain health, Greek yogurt provides essential nutrients which are important for cognitive function and mood regulation. Moreover, the potassium and calcium found in Greek yogurt support heart health by helping to regulate blood pressure.
"Greek yogurt is loaded with anti-inflammatory properties due to the high amount of probiotics or healthy bacteria. These bacteria can help optimize gut health, which is essential for digestion, nutrient absorption, brain health, and heart health. Additionally, this can help reduce inflammation throughout the gut and rest of the body. Lastly, Greek yogurt is a great source of protein which is essential for supporting our bodies lean muscle tissue," Feder shares.
Blueberries
Packed with antioxidants, these little berries exhibit anti-inflammatory properties that can benefit various aspects of our well-being.
"Blueberries are one of the highest antioxidant containing fruits that are also loaded with fiber and other nutrients including vitamin C, A, K, potassium, and manganese. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain and heart," Feder says.
He also adds that the abundance of fiber is excellent for fostering better digestion and facilitating nutrient absorption, crucial for overall bodily wellness. Additionally, the array of vitamins and minerals plays a key role in optimizing various bodily functions, particularly those linked to brain and heart health.
