Berries And Dark Chocolate? Nutritionist Suggests 4 Foods For An Anti-Inflammatory Snack Plate

Nutritionist Deepsikha Jain has suggested a simple “anti-inflammatory snack plate” featuring four commonly available foods that may provide antioxidants, healthy fats, fibre and other beneficial nutrients. The combination includes berries, dark chocolate, avocado and walnuts, offering an alternative to highly processed snacks when cravings strike. Jain says these foods can also support gut health while helping manage inflammation as part of an overall balanced diet.

Berries are one of the key components of the snack plate because they contain anthocyanins and other phytochemicals. These plant compounds have antioxidant properties and may help protect cells from oxidative stress. Jain recommends adding berries to the plate as an easy way to include more fruit and beneficial plant compounds in a snack. Research has also examined the potential role of berry phytochemicals in supporting long-term health.

Dark chocolate is another suggested addition, with Jain recommending two pieces as part of the snack. Dark chocolate contains flavonoids and other polyphenols with antioxidant properties. These compounds have been studied for their potential effects on inflammation and cardiovascular health. Choosing dark chocolate with a higher cocoa content can provide more cocoa-derived compounds, although portion size remains important because chocolate can also be calorie-dense.

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Avocado and walnuts complete the snack plate by adding fibre and healthy fats. Jain recommends half an avocado, which provides prebiotic fibre that can support beneficial gut bacteria, along with nutrients including potassium and magnesium. Three to four walnuts provide fibre, healthy fats and plant-based omega-3 fatty acids. Walnuts also contain polyphenols that have been associated with antioxidant and anti-inflammatory effects.

Several other foods are also commonly associated with anti-inflammatory dietary patterns, including fatty fish, tomatoes, broccoli, mushrooms, grapes, cherries and turmeric. However, no single food can eliminate inflammation or prevent disease on its own. Stress, physical inactivity and an overall diet high in foods associated with inflammation can influence health, so a varied diet containing fruits, vegetables, whole grains, healthy fats and adequate protein is generally more important than relying on one snack or ingredient.

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