The 8 Best Healthy Snacks for Arthritis

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Who doesn’t love a good snack? We’ve all felt the guilt that comes from reaching into the lazy Susan and grabbing a cookie or candy bar. But snacking doesn’t have to be synonymous with ‘bad for you.’ In fact, many of the best snacks for arthritis are actually quite healthy without sacrificing any of the delicious appeal. Let’s take a look at eight healthy snacks that will help you fight inflammation and get back to the activities you enjoyed before arthritis came into your life.

Our 8 favorite delicious snacks to fight arthritis pain:

Veggies and dip for osteoarthritis

Here’s an easy one. Who doesn’t like to dip veggies in Ranch? The catch here is that it does matter which veggies you’re eating. Broccoli is the best healthy snack because it’s stocked with sulforaphane, a compound that hinders the joint deterioration caused by osteoarthritis, as found in a study noted by Other great and tasty options include tomatoes, red peppers, carrots, onions, and other veggie rich in Vitamin C and fiber.

Chips and Salsa can offset joint pain

We know your eyes gravitated right to this one – and that’s great! Calling chips and salsa one of the best healthy snacks for arthritis is something we knew would attract attention. To clarify, the benefits for arthritis come from the salsa, as the blend of veggies and spices in many salsas provides ample amounts of fiber, Vitamin C, and antioxidants.  This classic snack can be a great way to help offset joint pain and inflammation, but don’t over-do it. Fried chips are also loaded with fat.

Fruit Salad for antioxidants

As if you needed another reason to indulge in a sweet bowl of fruit salad! Because many fruits like blueberries and blackberries are rich in antioxidants, and others such as strawberries and raspberries are full of Vitamin C and anthocyanin, a fruit salad is one of the most delicious and best healthy snacks you can have. May we suggest tossing in some grapes, and perhaps watermelon? This fruit’s anti-inflammatory properties have been shown to lower risks of rheumatoid arthritis.

Quinoa Salad to fight inflammation

It seems like everywhere we go, quinoa pops up. As this healthy, protein-rich seed has become more mainstream, more people have begun to embrace its health benefits. But for those of you with arthritis, quinoa offers an additional perk: it suppresses cytokines. What are cytokines? Simply put, they are produced by the immune system as a substance that may lead to inflammation. Quinoa is delicious when made into a salad or tabbouleh,  as it blends so well with fruits, vegetables, and a bit of olive oil.

Popcorn for rheumatoid arthritis

Oh, my! Looks like it’s time to head out to the movies. Whole-grain popcorn is full of polyphenol, an antioxidant that is critical in the fight against joint pain caused by inflammation. The fiber found in popcorn is also beneficial to those suffering from rheumatoid arthritis.

Nutrient rich fruit and vegetable smoothies

If you’ve had your fill of fruits and veggies in their whole form, try blending them into a smoothie to go. Check out these recipe ideas and incorporate them into your next trip to the grocery store. Smoothies are a great way to get your nutrients on busy mornings or while sitting at your desk at work – and they’re delicious to boot!

Tuna Salad for omega-3 fatty acids

Oily fish such as tuna and salmon are full of Omega-3 fatty acids, one of the leading fighters against arthritis symptoms. Grilled tuna or salmon on a salad with extra virgin olive oil is nothing short of a slam dunk for deterring joint pain and inflammation. Tuna is versatile, and can be mixed into tuna salad and enjoyed on rye crackers as well, truly making it one of the best healthy snacks for arthritis. Don’t go overboard on the mayo!

Grain-rich oatmeal

The ole’ standby comes through again! Oatmeal The whole grains that make up this classic breakfast staple help reduce inflammation in the joints. Oatmeal is simple to make and great year-round. It’s also easy to take with you to go and often available at hotels and cafes, meaning it can be part of your diet no matter where you are. If oatmeal isn’t something you’re used to, try adding a bit of extra brown sugar for kick the flavor up a notch.

Best healthy snacks for arthritis: the journey is the reward

Snacking isn’t going to be your only tool against arthritis. We suggest our GLX3 New Zealand Green Lipped Mussel Oil supplement as part of your routine, along with a healthy, antioxidant-rich diet and appropriate exercise. If you’re done with snacking and ready to make dinner, here are 6 super easy meal ideas for people arthritis.

These elements come together into a sort of full-circle arthritis fighting routine. Exercise is critically important for whole body health and wellness, but as you’ve probably learned, many exercises take their toll on your joints. By eating a healthy diet, you can do everything in your power to offset the inflammation and joint pain and get back to doing the things you love most – whether that be playing with the kids or going on a morning walk.

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GLX3 Research Team


At GLX3, our Green Lipped Mussels are never frozen or heated, keeping all enzymes and nutrients alive.

GLX3 is the closest thing to a raw whole food! The lipids are extracted at room temperature with minimal pressure in order to naturally preserve all the powerful natural polar long chain fatty acids in their most natural state. (This is like extra virgin oil).