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

11. Edamame: A Protein and Fiber-Packed Snack

Edamame soy beans. Photo Credit: Envato @its_al_dente

Edamame, young soybeans, are rich in plant-based protein and fiber, making them a filling and nutritious snack. They are also a good source of isoflavones, compounds that have been shown to reduce inflammation and improve bone health. Enjoy edamame steamed and lightly salted, or add them to salads and stir-fries. Their high protein content helps maintain muscle mass, which is essential for supporting joints. Regular consumption of edamame can contribute to a balanced diet that promotes joint health and reduces arthritis symptoms.

12. Roasted Seaweed Snacks: A Mineral-Rich Munch

Salty Roasted Dried Seaweed on the table. Photo Credit: Envato @leungchopan

Roasted seaweed is a light, crunchy snack packed with joint-supporting nutrients like iodine, magnesium, and vitamin K. Its anti-inflammatory properties stem from natural compounds such as fucoidan, which may help reduce joint swelling and oxidative stress. Seaweed is also low in calories and provides a satisfying savory flavor, making it an ideal alternative to chips or crackers. Look for low-sodium, oil-free versions to avoid added inflammation triggers. Enjoy on its own, with hummus, or crumbled over salads. It’s a convenient, portable option that supports thyroid function, joint integrity, and gut health—all without weighing you down.

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