Dietitian-Approved Snacks That Won't Cause Arthritis Flare-Ups

21. Lentil Salad Cups

Lentils are loaded with plant-based protein, iron, and folate—all essential nutrients for energy, joint repair, and inflammation control. Scoop pre-cooked lentil salad (seasoned with lemon, olive oil, and herbs) into small lettuce cups or onto whole-grain crackers for an easy, mess-free snack. Lentils also contain polyphenols, which help combat oxidative stress and support gut health—an important factor in systemic inflammation. These little cups are satisfying, portable, and easily customizable. Packed with fiber and flavor, they support long-term joint health while keeping you energized and full between meals.

22. Rooibos Tea and Ginger Ice Cubes

This is an elegant, dual-action liquid snack that actively fights inflammation and oxidative stress. Rooibos tea, an herbal brew from South Africa, is caffeine-free and exceptionally rich in rare antioxidants like aspalathin and nothofagin, which are specifically studied for their anti-inflammatory effects and potential to protect cartilage. To amplify the benefits, freeze small pieces of fresh, raw ginger into ice cubes made from the brewed tea. Sipping this slightly sweet, earthy beverage not only provides excellent hydration but also delivers a powerful, concentrated dose of anti-inflammatory compounds with every melted ginger cube, helping to soothe joint pain and reduce the systemic markers of arthritis flare-ups.