Beyond the Smoothie: Simple 3-Ingredient Snacks That Crush Chronic Inflammation

37. Oatmeal, Chia Seeds, and Cinnamon

This is the ultimate quick warm-up for an anti-inflammatory breakfast or snack. Oatmeal (quick-cook rolled oats work great) provides beta-glucan fiber, which feeds beneficial gut bacteria and helps regulate blood sugar. Stir in chia seeds for a hit of swelling-reducing Omega-3s and added fiber for satiety. A generous dash of cinnamon adds warmth and is studied for its ability to reduce pro-inflammatory markers and improve insulin sensitivity. Make it with hot water, let it sit for a minute, and you have a powerhouse bowl.

38. Cucumber, Cream Cheese, and Black Olives

A satisfying, savory, and cooling snack that focuses on healthy fats and hydration. Thick slices of cucumber provide hydration and phytonutrients. Spread with a small amount of plain cream cheese (full-fat is fine; it provides satiating fat and protein). Top each slice with a few chopped black olives, which are packed with anti-inflammatory monounsaturated fats and polyphenols. The combination of crispness, creamy texture, and savory flavor makes this a delightful, no-cook snack that effectively lowers the body's inflammatory response.