18 Gut-Healthy Snacks to Help Reduce Inflammation (2024)

FAQs

What foods heal gut inflammation? ›

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

The Bottom Line

The foods that fit the bill are nuts and nut butter. Other good-for-your-gut snacks include hummus and vegetables, and protein shakes made with plant-based protein. EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

But despite what you might hear, generally speaking, eggs are not inflammatory or 'bad' for the gut! Eggs are more commonly known to be an allergy vs an intolerance.

Spotlight the Super Six:

When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.

What are the best late night snacks for gut health? ›

"Greek yogurt contains gut-friendly probiotics and protein to keep you full and stabilize blood sugar," says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim. Young suggests pairing yogurt with tart cherries, which are rich in melatonin. Berries are a great option, too, because they are high in fiber.

Pineapple. According to Zappulla, pineapple contains a compound called bromelain, which has inflammation reducing properties.

Step aside, regular potato chips—there's an anti-inflammatory version that's just as delicious. Sweet potato chips are easy to make at home. Just pop thinly sliced sweet potatoes in your air fryer and season them as you'd like for the perfect crunch.

Black, white, and green teas are rich in antioxidants and polyphenols which can help combat inflammation. Some herbal teas also have anti-inflammatory benefits. Many herbs and spices also contain compounds that can help combat inflammation.

Whole grains like brown rice, whole wheat bread, popcorn, and oatmeal are anti-inflammatory foods, chock-full of phytic acid, vitamin E, and selenium—all of which contribute to them being some of the best anti-oxidant choices.