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

15. Pumpkin Seeds: Tiny Seeds, Big Joint Support

Pumpkin seeds are rich in magnesium, zinc, and omega-3 fatty acids—nutrients vital for reducing inflammation and maintaining cartilage health. Their natural anti-inflammatory properties make them a convenient go-to snack for people managing arthritis. Enjoy them roasted (unsalted) or raw, as a standalone bite or added to yogurt, oatmeal, or salads. Their combination of protein, healthy fat, and minerals helps stabilize blood sugar and supports muscle function around the joints. A small handful a day goes a long way in providing crunch, satiety, and nutritional power without flaring inflammation.

16. Oatmeal Bites with Cinnamon and Raisins

Oats are packed with soluble fiber, which helps lower C-reactive protein (CRP), a key marker of inflammation. Homemade oatmeal bites made with rolled oats, almond butter, cinnamon, and raisins are not only delicious but joint-friendly too. Cinnamon adds an extra anti-inflammatory kick, while raisins bring natural sweetness and antioxidants. These no-bake snacks are easy to prep ahead, easy to carry, and free of processed sugars. They provide long-lasting energy without triggering joint pain, making them an ideal mid-morning or afternoon pick-me-up for those managing arthritis.