What Crackers Can You Eat on an Anti-Inflammatory Diet?

October 21, 2025 •

3 min read

According to a 2019 meta-analysis, increased consumption of whole grains is associated with lower body-wide inflammation. This makes choosing the right crackers a crucial part of an anti-inflammatory diet, as many store-bought options are made with refined grains and additives that can promote inflammation.

Quick Summary

This guide outlines how to select healthy crackers for an anti-inflammatory diet by focusing on key ingredients like whole grains, seeds, and healthy fats while avoiding refined flour, excessive sugar, and inflammatory oils. We provide examples of beneficial brands and types.

Key Points

Prioritize whole grains: Choose crackers made from 100% whole grains like oats, brown rice, or millet for their fiber and nutrient content.
Choose nut and seed-based options: Look for crackers made from almond flour, flaxseeds, chia seeds, or other seeds for healthy fats and omega-3s.
Check ingredients carefully: The first ingredient should be a whole food source; beware of deceptive labels like "multigrain" that may still contain refined flour.
Avoid refined flour and sugars: Steer clear of crackers made with white flour and those containing high amounts of added sugar or high-fructose corn syrup.
Watch for unhealthy oils and additives: Avoid crackers with hydrogenated oils and artificial preservatives like BHT and TBHQ, which can be inflammatory.
Consider making your own: DIY crackers from chickpea flour, seeds, and spices allow for complete control over anti-inflammatory ingredients.
Be mindful of sodium: While some sodium is acceptable, keep an eye on total sodium content, which can be high in some packaged crackers.
Pair with healthy toppings: Complement your healthy crackers with anti-inflammatory toppings like hummus, avocado, or plant-based spreads.

Understanding the Anti-Inflammatory Diet and Crackers

An anti-inflammatory diet focuses on whole, unprocessed foods rich in antioxidants and healthy fats, while limiting items that can trigger inflammation. When it comes to snacks like crackers, this means carefully examining ingredient lists. Many popular brands are filled with refined white flour, high-fructose corn syrup, and unhealthy fats—all of which are known to promote inflammation. Instead, you should seek out crackers made from whole grains, nuts, and seeds.

Crackers Made from Whole Grains

Whole grains are a cornerstone of an anti-inflammatory eating plan, and crackers made from them are excellent choices. Unlike refined grains, which are stripped of their nutrients, whole grains like whole wheat, brown rice, oats, and millet contain fiber and other phytonutrients that can help reduce inflammation. Look for crackers where a whole grain is the first ingredient on the label. Brands like Triscuit (Reduced Fat or Hint of Salt varieties) and Wasa Whole Grain Crispbread are often recommended. However, always check the label, as some products claiming to be "whole wheat" may still contain a significant amount of refined flour and added sugars.

Seed and Nut-Based Crackers

For those seeking gluten-free or grain-free options, or simply a cracker with higher nutritional value, seed and nut-based crackers are an excellent alternative. Seeds such as flax, chia, and sesame are packed with fiber, protein, and healthy omega-3 fatty acids, which have potent anti-inflammatory properties. Almond flour is another great base, providing healthy fats and protein. Popular brands in this category include Mary's Gone Crackers (Original or Super Seed varieties), Flackers Flax Seed Crackers, and Simple Mills Almond Flour Crackers. These types of crackers are often denser and more satisfying than their refined-flour counterparts.

Legume and Vegetable-Based Crackers

Another emerging option is crackers made from legumes or vegetables. Ingredients like beans (e.g., navy beans in Dare Breton crackers) or chickpea flour can increase fiber and protein content, contributing to a more balanced and anti-inflammatory snack. Turmeric and other spices are also being incorporated for their known anti-inflammatory benefits. When shopping for these, check for clean ingredient lists and minimal additives.

A Comparison of Anti-Inflammatory Cracker Ingredients


Ingredient Type	Examples	Anti-Inflammatory Benefits	Things to Watch For
Whole Grains	Whole Wheat, Brown Rice, Oats, Quinoa	Fiber, phytonutrients, and magnesium help reduce inflammation.	High sodium, added sugars, and "multigrain" label not always meaning 100% whole grain.
Seeds	Flax, Chia, Sesame, Sunflower	Omega-3s, fiber, protein, and healthy fats.	May contain oils that promote inflammation, check for healthy oils like olive oil.
Nuts	Almond Flour	Healthy fats, protein, and low carbohydrate count, often gluten-free.	High calories, so portion control is key. Ensure no inflammatory additives.
Legumes/Veg	Chickpea Flour, Navy Beans	High in fiber and plant-based protein.	Can have less flavor than refined crackers; some brands may add preservatives.

How to Read Cracker Labels

Navigating the cracker aisle can be overwhelming, but a few simple checks can guide your decision. Always prioritize the ingredient list over marketing claims on the front of the box. The first ingredient is the most abundant, so look for a whole grain, nuts, or seeds at the top. Be wary of terms like "multigrain," which don't guarantee that the cracker is made solely from whole grains. Additionally, check the Nutrition Facts panel for fiber content (aim for at least 2-3 grams per serving) and limit added sugars and sodium. Avoid crackers listing hydrogenated oils, high-fructose corn syrup, and certain artificial preservatives like BHT or TBHQ.

Making Your Own Anti-Inflammatory Crackers

If you prefer to have full control over your ingredients, making your own crackers at home is a simple and rewarding process. You can create delicious, nutrient-dense crackers using a base of chickpea flour, various seeds, and flavorful additions like turmeric, garlic powder, and herbs. This allows you to avoid all potential inflammatory ingredients and control the amount of salt and healthy oils used.

Conclusion

Enjoying crackers on an anti-inflammatory diet is not only possible but can also be a healthy and delicious part of your snack routine. By choosing options made from 100% whole grains, nuts, or seeds, you can provide your body with beneficial fiber, healthy fats, and antioxidants. Steer clear of crackers with refined white flour, added sugars, and inflammatory oils. Always read the ingredient labels carefully and consider homemade recipes for the purest anti-inflammatory snack experience. Making these simple swaps can contribute to a healthier, less-inflammatory lifestyle.

Frequently Asked Questions

Yes, some versions of Triscuit, like the Reduced Fat or Hint of Salt, are made from 100% whole-grain wheat and can be a good choice. Always check the label to ensure it aligns with your dietary needs.

Yes, Mary's Gone Crackers are often recommended for anti-inflammatory diets. They are made from nutrient-dense, whole-food ingredients like seeds and whole grains, without refined flour or unhealthy additives.

The best crackers are those made from whole, unprocessed ingredients like 100% whole grains, nuts, or seeds. They should be free from refined flours, excessive added sugars, and unhealthy oils.

Not necessarily. While some gluten-free crackers made from almond or seed flours are excellent choices, others use refined starches like tapioca or potato starch that offer little nutritional value. Always check the ingredient list.

You should avoid crackers made with refined white flour, high-fructose corn syrup, partially hydrogenated oils, and artificial preservatives. Common examples include buttery crackers and those with cheesy coatings.

Crackers made with whole brown rice can be a good option. However, Consumer Reports has noted that some rice products may contain traces of arsenic, so it's wise to vary your grain sources and not rely solely on rice-based crackers.

Yes, it is easy to make your own crackers using a base of chickpea flour and a mix of seeds like flax and chia. This gives you complete control over ingredients and additives.