5 Anti-Inflammatory Snacks to Buy at Trader Joe’s

Everybody experiences inflammation sometimes. In fact, it’s your body’s natural response to heal and protect itself from injury and illness. But when inflammation becomes a regular event, it can spell all kinds of trouble for your health, leading to issues like diabetes, heart disease, arthritis and allergies.

“There are certain conditions that can cause chronic inflammation, but it can [almost] always be prevented and managed with a good diet,” says Dolores Woods, M.P.H, RDN, LD, a nutritionist supervisor of the Nourish Program at the University of Texas Health Science Center School of Public Health. “Anytime we’re sick, if we have an infection, that automatically causes an inflammatory response. Diet is always part of the treatment.”

That’s where Trader Joe’s comes in. It stocks a surprising number of healthy—and budget-friendly—options that can fight inflammation, especially snacks. So, we asked Woods to walk us through the best snacks to alleviate inflammation. Then we headed to Trader Joe’s with her tips and loaded our carts with her favorites.

1. Grainless Granola

Of course, whole grains are great. But focusing on nuts and seeds can also deliver an anti-inflammatory punch. Why? “Nuts and seeds are a really good source of heart-healthy fats,” explains Woods. “Consuming those, such as walnuts and almonds, or chia seeds or flaxseeds, [provides] great healthy fats that are often lacking in our diets, and they’re a good source of fiber.” This crunchy Grainless Granola is a winner. In addition to nutrient-packed sunflower and pumpkin seeds, it’s filled with antioxidant-rich almonds, which have been shown to protect against inflammation.

2. Organic Chunky Homestyle Guacamole

Avocado is the centerpiece of this creamy Organic Chunky Homestyle Guacamole. That may spell good news for your brain health. The reason? Avocados are rich in lutein, an anti-inflammatory plant compound that has been shown to improve cognitive function. Lutein isn’t the only reason to dig in. Avocados are full of heart-healthy mono- and polyunsaturated fats, making guacamole a fantastic choice for heart health, too. It’s also a satisfying way to get your veggie fix! 

3. Roasted & Salted Rosemary Marcona Almonds

Trader Joe’s has lots of delicious flavored almonds. However, when it comes to taming inflammation, lush-tasting Roasted & Salted Rosemary Marcona Almonds just happen to be our favorites. And not just because of the almonds. “Anti-inflammatory foods are ones that are good for our immune system,” says Woods. And the rosemary in this mix just happens to fit the bill. Research reveals its cocktail of inflammation-busting antioxidants may fight infection, alleviate pain and more. No wonder it’s our No. 1 herb to decrease inflammation!

4. Nonfat Plain Greek Yogurt

Sometimes, the simplest snacks are the best, like a trustworthy container of Nonfat Plain Greek Yogurt. While you might have heard that dairy causes inflammation, nothing could be farther from the truth. In fact, dairy is loaded with calcium and vitamin D that fend off inflammation. Plus, yogurt provides inflammation-busting probiotics. That may explain why one study found that people who regularly ate probiotic-rich yogurt had significantly lower markers of two different types of inflammation.

5. Organic Freeze-Dried Berry Medley

When it comes to quashing inflammation, “the focus is mainly on choosing foods such as berries—especially blueberries, strawberries and blackberries—that are rich in vitamin C, which is an antioxidant,” explains Woods. Look no further than TJ’s Organic Freeze-Dried Berry Medley. It’s loaded with a trio of organic freeze-dried blueberries, strawberries and raspberries.

That’s not the only reason to toss a bag in your cart. These naturally sweet treats contain zero added sugar. “We don’t want a lot of sugar because sugar is actually an inflammatory ingredient,” says Woods. In addition to snacking on these tasty berries solo, they’re also great tossed into plain yogurt.

The Bottom Line

Snacking might seem like a counterintuitive way to beat inflammation. However, with the right choices it can work in your favor. Fortunately, Trader Joe’s has lots of great options to get the job done. Whether it’s grain-free granola, guacamole, rosemary-roasted almonds, nonfat plain Greek yogurt or freeze-dried mixed berries, there are plenty of healthy, delicious anti-inflammatory picks waiting for you.

When you’re shopping for snacks at Trader Joe’s—or anywhere else—label reading is key. Added sugar, salt and saturated fat can all ramp up inflammation. So, be sure to flip over the package and check out the ingredient list and the Nutrition Facts panel. Or, follow our dietitian-approved guide to label reading. You’ll be shopping like a pro in no time!