Best Anti-Inflammatory High-Fiber Snack

More than 90 Americans do not meet recommended intakes for dietary fiber—yikes! Increasing fiber in the diet is linked to a lower risk of developing chronic inflammatory conditions like cardiovascular disease, cancer and type 2 diabetes. Fortunately, fiber-rich snacks can help you chip away at your daily fiber goal to keep inflammation low. “Fiber-rich snacks may reduce inflammation in two powerful ways: by promoting diverse gut bacteria that enhance gut function and by managing blood sugar levels. Together, these effects may significantly reduce inflammation,” says Stacey Woodson, M.S., RDN, LDN.

The best high-fiber snack to keep inflammation at bay is Lemon-Blueberry Frozen Yogurt Bites. These blueberry bites are a nutrient-dense snack that’s undeniably delicious. Kitty Broihier, M.S., RD, LDgives these blueberry bites a stamp of approval for their inflammation-fighting nutrients. Broihier says, “I think of these bites as a ‘mini anti-inflammatory package’—you’re getting fiber and polyphenols from the blueberries plus probiotics from the yogurt, all in a portion-controlled, no-added-sugar snack.” With seven simple ingredients and only 15 minutes of active prep time, this anti-inflammatory snack is perfect to keep in your freezer for a quick pick-me-up.

What Makes This the #1 Anti-Inflammatory High-Fiber Snack?

Full of Antioxidants

An anti-inflammatory diet centers on foods rich in antioxidants, and lemon-blueberry bites are full of these beneficial nutrients. “These lemon-blueberry bites are packed with anthocyanins, powerful antioxidants from the blueberries, while the lemon zest contributes vitamin C for an additional antioxidant boost,” says Woodson.

In fact, studies show that, thanks to their rich anthocyanin profile, blueberries may help prevent health issues linked with chronic inflammation, like high blood pressure and high cholesterol.

Source of Probiotics

This snack’s Greek-style yogurt coating adds creaminess and important nutrients like calcium and gut-healthy bacteria. “The Greek yogurt adds beneficial bacteria (probiotics), which help support a healthy gut microbiome. A more diverse, balanced gut microbiome is associated with lower levels of chronic, low-grade inflammation,” says Talia Follador, RDN, LDN. In fact, some studies show that probiotic supplementation is linked with lower levels of inflammatory markers and greater ability to fight oxidative stress.

Provides Prebiotics

For a healthy gut that’ll protect your body against inflammation, you need both probiotics and prebiotics, and this snack has them both. “Fiber from foods like blueberries acts as a prebiotic. It feeds the beneficial bacteria in your gut, which then produce compounds that help keep inflammation in check and support your immune system,” says Broihier. Their prebiotic fiber helps explain why blueberries have been shown to reduce gut inflammation and improve overall gut health.

Free from Added Sugars

Even though this snack is sweet, it’s free from added sugars, which makes all the difference. Added sugars are linked with chronic inflammation and health issues like diabetes and heart disease, whereas diets rich in fruits (sources of natural sugars) are linked with lower rates of these health issues.,, “One serving (about a cup of the bites) gives you a mix of protein, fiber and natural sweetness, so it’s a nice upgrade from a typical dessert or sugar-heavy snack,” says Follador.

How Fiber Helps Reduce Inflammation

There are a couple of main ways fiber helps stave off chronic inflammation. First, it supports a healthy gut, which helps keep inflammation in check. “Fiber feeds the ‘good’ bacteria in your gut, and when those bacteria ferment fiber, they produce short-chain fatty acids that help keep the gut lining healthy and may reduce inflammatory signaling in the body,” says Follador. She notes that some large studies show that higher-fiber diets are linked with lower levels of inflammatory markers.

Fiber can also help to lessen the blood sugar spikes that may contribute to inflammation. “Fiber helps stabilize blood sugar and keeps us satisfied, both of which reduce stress on the body’s inflammatory pathways,” says Juliana Crimi, RD, MHSc. It helps you maintain blood sugar stability rather than experiencing a blood sugar roller coaster full of steep ascents and big drops. “Having a stable blood sugar is another way to lower stress and inflammation in the body between meals,” says Broihier.

Nutrition Information for the Lemon-Blueberry Frozen Yogurt Bites

This snack has a solid balance of carbs, fiber and protein to keep you satisfied and prevent blood sugar spikes. Here’s the nutritional breakdown for one serving (about 1 cup) of the Lemon-Blueberry Frozen Yogurt Bites:

• Calories: 247
• Carbohydrates: 32g
• Dietary Fiber: 4g
• Total Sugar: 23g
• Added Sugar: 0g
• Protein: 12g
• Total Fat: 6g
• Saturated Fat: 3g
• Cholesterol: 15mg
• Sodium: 170mg
• Calcium: 129mg (10% DV)
• Vitamin C: 19mg (22% DV)

Between the blueberries, yogurt and lemon zest, this snack offers a lot of anti-inflammatory benefits while satisfying cravings for a sweet, frozen snack. “It’s a simple recipe that combines so many anti-inflammatory foods into one tasty snack!” says Crimi.

Our Expert Take

To boost your fiber intake and keep inflammation at bay, look no further than Lemon-Blueberry Frozen Yogurt Bites. “These bites work beautifully as an afternoon pick-me-up, a light dessert after a meal or even a post-workout snack,” says Broihier. The blueberries provide antioxidants and plenty of fiber, while the yogurt adds protein and probiotics for a sweet, inflammation-fighting snack.