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

17. Cinnamon Cottage Cheese & Pineapple

This is an easy-to-digest snack that supports muscle, bones, and metabolic health. Cottage cheese provides high-quality, slow-digesting protein and calcium, helping to stabilize blood sugar. Pineapple chunks add natural sweetness and, crucially, bromelain—an enzyme with proven systemic anti-inflammatory and pain-relieving effects. A dusting of cinnamon adds warmth and is studied for its ability to help regulate blood glucose. This trio is fantastic post-workout or as a slow-release evening snack, tackling inflammation through enzymatic action and metabolic control.

18. Sauerkraut with Olive Oil Drizzle

For the purist seeking simplicity and maximum gut impact, this tangy snack is a powerhouse. Sauerkraut (fermented cabbage) is loaded with beneficial probiotics and Vitamin C, attacking inflammation at its source in the gut. A drizzle of high-quality extra virgin olive oil adds monounsaturated fats and polyphenols, which further reduce inflammation and make the kraut more palatable. Finish with a sprinkle of caraway seeds for a traditional flavor and added digestive fiber. This snack is a direct, crunchy, and flavor-forward way to support your microbiome and reduce systemic inflammation.