The #1 Anti-Inflammatory Snack to Buy at Costco, According to Dietitians

If you’ve been researching the latest diet trends, it's hard to miss the topic of inflammation. Many popular diets today claim to reduce inflammation by incorporating anti-inflammatory foods while eliminating pro-inflammatory foods. No matter what diet you choose, anti-inflammatory foods are a key part of a nutrient-dense diet. Luckily, these foods are abundant on grocery store shelves, and there’s no better place than Costco to stock up.

We’ve done the hard work for you. Read on to learn about our favorite anti-inflammatory snack at Costco.

What Is Inflammation?

“Inflammation is a natural immune response to a stressor in the body, such as injury, infection, sickness or potentially harmful substances,” says Nick Lemke, RDN, of Clutch Performance Nutrition. It’s often assumed that all inflammation is bad. However, the body’s inflammatory response is protective in many cases. For example, when an injury occurs, the body’s healing and recovery process requires an inflammatory response that includes redness and/or swelling. This is known as acute inflammation. “Even regular exercise, such as lifting weights, causes inflammation in the body to help repair the muscles post-exercise,” Lemke says.

“Some inflammation is beneficial to help the body repair itself, but more chronic inflammation can be harmful to the body,” says Lemke. Chronic inflammation has been linked to the development of chronic diseases, including heart disease, diabetes and cancer. This longer-term inflammatory process may happen when the immune system is continuously defending against an ongoing threat. Some contributors to chronic inflammation include environmental factors such as pollution, untreated infections and lifestyle factors like smoking, lack of sleep, high stress and excessive alcohol use.

What to Look For in an Anti-Inflammatory Food

Diet plays an important role in the inflammatory response. Some foods are anti-inflammatory, while others contribute to inflammation. That’s why a diet rich in inflammation-fighting nutrients, like unsaturated fats, antioxidants and fiber, is so important. You can get these anti-inflammatory nutrients from fruits, vegetables, nuts, fish, olive oil, and chia, flax and hemp seeds.

EatingWell tags recipes as anti-inflammatory for guides like our anti-inflammatory meal plan for beginners and 7-day anti-inflammatory meal plan for healthy aging, which check one or more (ideally at least two) of the following boxes:

• More than 4 micrograms per serving of vitamin D
• More than 1 cup per serving of leafy greens
• More than ½ cup per serving of fresh or unsweetened frozen berries
• More than ½ cup per serving of deep orange or dark green vegetables
• Omega-3 fatty acids from fish, nuts or other sources

It can also be helpful to know which foods contribute to inflammation so they can be avoided. “A diet high in ultraprocessed foods is a contributor to inflammation,” says Wan Na Chun, M.P.H., RD, CPT, owner of One Pot Wellness. Ultraprocessed foods are often high in sodium, saturated fat and added sugars, which are nutrients that can increase the risk of inflammation if consumed in excess. This category includes things like sugar-sweetened beverages, fried foods, refined carbohydrates and processed meats. Though many ultraprocessed foods may contribute to inflammation, there are some nutritious options that are technically considered processed, such as canned beans and whole-grain bread, that can fit into a healthy lifestyle.

If you find it overwhelming to avoid or limit foods high in salt, added sugar and saturated fat, then you may benefit from adding anti-inflammatory foods to your diet versus taking foods away. “I like to advise my clients to not focus on what foods to eliminate but instead focus on how to add more anti-inflammatory foods to their diet,” says Meggie Connelly M.S., RDN, LDN, founder of PCOS Meal Prep Membership. “So instead of eating a bowl of just ramen noodles, can we add shredded carrots, baby spinach, edamame and a poached egg into the bowl of ramen noodles?” This increases your meal’s fiber, vitamins, minerals, protein and antioxidant content without taking away your familiar favorite. No matter what your approach, eating a diet that incorporates a variety of anti-inflammatory foods may have multiple health benefits.

The #1 Anti-Inflammatory Snack at Costco

Thanks to their healthy fats and fiber, walnuts top the list for the No. 1 anti-inflammatory snack at Costco. Kirkland’s Signature Walnut Halves are available in an extra-large, 3-pound bag (for just $8.99!), which provides 45 quarter-cup servings. Per ¼-cup serving, you'll score:

• 2 g fiber
• 1 g total sugar
• 5 g protein
• 0.9 mg iron (4% Daily Value)
• 30 mg calcium (2% DV)
• 130 mg potassium (2% DV).

These versatile nuts deliver beneficial unsaturated fats, including alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plants. “Eating more healthy fats from nuts and seeds can help reduce inflammation,” says Connelly. Research has found that eating a diet that includes walnuts is associated with reduced inflammatory markers. Additionally, promising research suggests that eating walnuts as part of a nutrient-dense diet may also be beneficial for brain health. However, more study is needed.

Tips for Enjoying Walnuts

Walnuts are one of our favorite pantry staples because of their health benefits and versatility. You can easily add them to sweet or savory dishes, including baked goods, trail mixes and salads, or enjoy them as a snack. Walnuts also make a delicious addition to plant-based dishes and can even stand in as a meat alternative in these Quick Walnut Tacos. Or try adding them to your favorite pasta dish with this Basic Basil Pesto. These delicious nuts are also excellent in muffins or blended into our Roasted Cauliflower & Walnut Dip.

The Bottom Line

If fighting inflammation is a goal, stocking up on anti-inflammatory snacks is a great place to start. Next time you’re at Costco, don’t forget to toss a bag of Kirkland Signature Walnut Halves into your cart. But don’t stop there. Load up on a wide variety of anti-inflammatory nuts and seeds for healthy, flavorful meals and snacks.