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

41. Seaweed Snack Sheets with Red Pepper Flakes

Lean into this minimalist, savory, and exceptionally low-calorie crunch. Take a few sheets of roasted nori seaweed snacks, which are naturally rich in iodine and unique fucoidan compounds—polysaccharides with proven anti-inflammatory and immune-modulating effects. Spread a very thin layer of high-quality tahini (ground sesame seeds) on the sheets, which provides anti-inflammatory lignans and satiating healthy fats. Finish with a generous shake of red pepper flakes (cayenne or chili flakes) for a metabolic boost. Capsaicin, the active compound in chili, is a well-known anti-pain and anti-inflammatory substance. This three-ingredient combination is a crunchy, high-mineral, and metabolically active snack that satisfies a craving for salty, spiced food.

42. Apple Slices with Fennel Seeds and Olive Oil

This is an unexpected but powerful synergy of complex flavors and anti-inflammatory action. Slice a crisp apple thinly to provide gut-soothing pectin fiber and the potent antioxidant quercetin, which works to stabilize mast cells (a key part of the inflammatory response). Drizzle the slices with a very small amount of high-quality extra virgin olive oil, ensuring you get its robust monounsaturated fats and polyphenols. Top this simple base with a sprinkle of crushed or whole fennel seeds. Fennel is known for its digestive and carminative (gas-relieving) properties, and it contains anethole, a compound with significant anti-inflammatory and antioxidant activity. This snack offers fiber, fat, and a distinct herbal finish that calms the stomach and helps reduce systemic inflammation.