Delicious remedies: Relieve gut inflammation with these 20 healthy snacks

05/16/2019 / By Zoey Sky

Acute inflammation is a natural bodily process that occurs when you’re hurt or ill. However, chronic inflammation can cause more harm than good. If you suffer from chronic gut inflammation, try some gut-friendly snacks to ease your condition.

Acute and chronic inflammation

Inflammation is your body’s way of fighting things that can harm it, like injuries, infections, or toxins. As your body tries to heal itself, it releases chemicals that trigger a response from the immune system. This response includes the release of antibodies and proteins, along with increased blood flow to the damaged area.

This whole process will only last from a few hours to a few days during acute inflammation. Acute inflammation usually causes noticeable symptoms like redness, pain, or swelling.

On the other hand, chronic inflammation occurs when this response lingers and leaves your body stuck in a constant state of alertness. In time, chronic inflammation can negatively affect your tissues and organs. It is also linked to conditions such as asthma and cancer.

The symptoms of chronic inflammation are more subtle, and they often include:

Abdominal pain
Chest pain
Fatigue
Fever
Mouth sores
Rashes

These symptoms can be mild or severe, and they may last from several months to several years. Chronic inflammation can be caused by several factors:

An autoimmune disorder, which makes your immune system mistakenly attack healthy tissue
Long-term exposure to irritants (e.g., industrial chemicals or polluted air)
Untreated causes of acute inflammation (e.g., infection or injury)

Healthy anti-inflammatory snacks

Try to find out how your body responds to inflammatory foods, such as carbs and gluten, so you can improve your gut health and prevent chronic inflammation. If you want to relieve gut inflammation, try the snacks included in the list below. (Many may also work well as a side dish for a meal.)

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10-Minute spicy tuna rolls – These spicy tuna rolls are the perfect Paleo snack. They’re low in carbs, and they have an anti-inflammatory kick thanks to cayenne pepper.
Anti-inflammatory turmeric bars – These creamy bars are satiating. Made with a blend of coconut oil and coconut butter, the bars contain turmeric and black pepper to help with the absorption of curcumin.
Apple cider vinegar gummies – These tangy anti-inflammatory gummies are made with apple cider vinegar and apple juice.
Baked veggie turmeric nuggets – Try this veggie recipe if you have a craving for meat-free anti-inflammatory nuggets with turmeric.
Creamy pineapple ginger slaw – This zesty anti-inflammatory slaw contains cabbage, cilantro, peppers, and pineapple with a fresh ginger sauce.
Frothy vanilla turmeric orange juice – This turmeric-orange juice smoothie is basically a refreshing anti-inflammatory beverage.
Ginger date bars – These chewy gingery date bars are nutritious and anti-inflammatory.
Ginger fried cabbage and carrots – This hot and filling snack combines cabbage, carrots, and ginger.
Ginger-spiced mixed nuts – Follow this recipe to make sweet and spicy mixed nuts with freshly grated ginger.
Ginger turmeric bone broth protein bites – These protein bites contain two potent anti-inflammatory ingredients: Ginger powder and turmeric powder. They’re also full of bone broth protein that can boost gut health.
Golden turmeric energy bites – Make this snack if you need an energy boost. These turmeric energy bites are full of superfoods and anti-inflammatory turmeric.
Grain-free banana ginger bars – Try these grain-free bars for an anti-inflammatory snack that contains both apple cider vinegar and ginger. (Related: Have a glass of (golden) milk: What is turmeric milk and what are its health benefits?)
Gut-healing kombucha gummies – These brightly-colored kombucha gummies are made with anti-inflammatory ginger and kombucha.
Hibiscus ginger gelatin gummies – These sweet and sour gummies are made with hibiscus, honey, and ginger juice.
Paleo cacao coffee protein bars – These protein bars are Paleo-friendly. They contain anti-inflammatory cacao powder and nuts.
Spicy kale chips – These spicy kale chips are easy to make and they contain the anti-inflammatory spice cayenne.
Spicy nuts – If you like spicy snacks, make a batch of these mixed nuts that contain anti-inflammatory cayenne pepper.
Turmeric coconut flour muffins – Eat these grain-free muffins as a light and nutritious breakfast or midday snack. This snack also contains ginger for an anti-inflammatory boost.
Turmeric ginger smoothie with coconut oil – The recipe for this creamy smoothie combines ginger and turmeric to make an anti-inflammatory sweet and spicy beverage.
Turmeric gummies – These sweet gummies are full of anti-inflammatory turmeric and gelatin that can boost skin health.