Health Benefits, Health Care
15 Healthy Snacks to Support Gut Health
Oct
The impact of your dietary choices reverberates throughout your entire body, with perhaps the most profound effects seen in the realm of gut health. While a diet laden with ultra-processed foods and excessive added sugar can detrimentally alter your gut microbiome, increase the risk of digestive issues such as constipation and irritable bowel syndrome (IBS), a diet rich in health-supporting foods can be a powerful ally for your gut.
Though numerous foods, such as fruits, vegetables, and legumes, can contribute to optimal digestive health, some foods and beverages are particularly brimming with gut-nourishing nutrients and can conveniently serve as quick and nutritious snacks. Here, we delve into 15 snacks that promote a healthy gut.
1. Pistachios
Nuts, like pistachios, stand as an excellent choice for snacking due to their shelf-stable nature, portability, and compatibility with sweet and savory flavors. What sets pistachios apart is their fiber content, comprising 10% insoluble fiber and 0.3% soluble fiber by weight. Research highlights that the fiber present in pistachios may foster the proliferation of beneficial gut bacteria that produce short-chain fatty acids (SCFAs), including butyrate.
SCFAs are pivotal for gut health, fueling the cells that line the large intestine, fortifying the intestinal barrier, and modulating inflammation within the digestive tract. Pairing pistachios with other fiber-rich foods, like apples or raisins, can craft a filling and gut-friendly snack.
2. Kefir Smoothie
Kefir, a fermented yogurt drink, boasts potent gut-supporting attributes. Rich in probiotic microorganisms, such as lactic acid bacteria (LAB), kefir can significantly bolster digestive health.
Scientific investigations affirm that kefir consumption can yield a plethora of benefits for gut health, from quelling markers of intestinal inflammation and amplifying SCFA production to bolstering the proliferation and functionality of beneficial bacteria. Moreover, research suggests that a diet enriched with fermented foods could offer protection against gut dysbiosis, a state characterized by an imbalance of gut bacteria, including an overabundance of pathogenic strains.
Leverage kefir as a base for smoothies, seamlessly blended with other nourishing foods known to bolster digestion, like frozen berries and flax seeds.
3. Avocado Toast
Fulfilling the recommended daily fiber intake of 28 grams for adults can be facilitated by incorporating avocados into your diet. A single medium avocado, weighing around 136 grams, provides an impressive 9.25 grams of fiber, facilitating the achievement of your daily fiber quota.
Regular consumption of avocados has been revealed to enhance gut health by augmenting SCFA production and fostering the prevalence of beneficial bacteria inhabiting the digestive tract. A study encompassing 163 adults demonstrated that individuals who consumed 140 to 175 grams of avocado daily over 12 weeks experienced augmented bacterial diversity, elevated abundance of SCFA-producing bacteria such as Faecalibacterium, Lachnospira, and Alistipes, along with reduced fecal bile acid concentrations in comparison to a control group.
Diverse bacterial populations are indicative of a healthy gut, while diminished fecal bile acid concentrations may curtail the risk of ailments such as colon cancer.
To craft a snack that nurtures gut health, crown whole-grain, gluten-free, or sourdough toast with mashed avocado and sprinkle fresh herbs on top.
4. Apple and Peanut Butter
Apples, a bounteous source of dietary fiber, offer 4.37 grams of fiber in a single medium apple weighing 182 grams, skin included.8 Apples feature a type of soluble fiber known as pectin, which could catalyze gut health by fostering the expansion of anti-inflammatory microorganisms like Faecalibacterium prausnitzii bacteria and enhancing the gut barrier’s functionality. The gut barrier, also known as the intestinal mucosal barrier, facilitates nutrient and water absorption while safeguarding the body against pathogens and noxious substances.
Though apples brim with fiber, vitamins, minerals, and protective phytochemicals, they lack in protein and healthy fats. Combining apples with protein- and fat-rich peanut butter can enrich the snack’s nutritional profile and enhance satiety.
5. Overnight Oats
While oats are most commonly savored for breakfast, they seamlessly transition into a hearty snack for any time of day. Oats excel in delivering nutrients that underpin gut health, particularly dietary fiber. Oats house beta-glucan, a soluble fiber variant that readily ferments within the large intestine. This fermentation process engenders SCFAs that confer multifaceted benefits to gut health.
Consumption of oats has also been shown to spur the growth of beneficial bacteria such as Bifidobacterium and Lactobacillus strains in both healthy individuals and those grappling with gut conditions such as celiac disease.
Preparing overnight oats in larger batches ensures a readily accessible gut-friendly snack. Additionally, you can augment their gut-supporting potential by incorporating complementary ingredients like fruits, seeds, and nuts.
6. Chia Pudding
Chia seeds are a treasure trove of nutrients poised to enhance gut health. A mere one-ounce serving of chia seeds supplies a remarkable 9.75 grams of dietary fiber, encompassing over one-third of your daily fiber requirement. Moreover, chia seeds brim with anti-inflammatory and antioxidant compounds like polyphenols, which may alleviate intestinal inflammation and foster a wholesome gut environment.
Chia seeds are also a rich source of zinc, a mineral often found in insufficient quantities among individuals grappling with digestive ailments such as inflammatory bowel disease (IBD).
Crafting chia pudding is a breeze, yielding a delectable and gut-friendly snack choice when you crave something sweet yet healthful.
7. Greek Yogurt
Regularly incorporating foods and beverages teeming with probiotics into your diet constitutes a shrewd maneuver for nurturing your gut.
Yogurt harbors live bacteria strains, such as S. thermophilus and Bifidobacterium animalis, capable of integrating themselves into the gut’s bacterial milieu to promote a salubrious gut environment.14 Beyond bolstering gut health, yogurt proffers a trove of nutrients conducive to overall well-being, including calcium, magnesium, and protein. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt offers 20 grams of satiating protein, rendering Greek yogurt an appeasing snacking choice.
8. Berries and Cottage Cheese
Berries, encompassing blueberries, raspberries, and strawberries, exhibit a rich nutrient profile encompassing dietary fiber, vitamins, minerals, and anti-inflammatory phytonutrients that profoundly influence gut health.16 The antioxidants and anti-inflammatory compounds within berries potentially shape gut health by curbing pro-inflammatory protein levels and safeguarding against cellular damage.
The consumption of berries has further demonstrated protective effects against digestive tract cancers, including colon cancer and stomach cancer.17 These berries, when paired with cottage cheese, a fermented dairy product teeming with probiotics, can introduce an additional layer of nutritional benefits to your snack.
9. Hummus and Veggie Sticks
Bean-centric diets can invigorate a salutary gut environment, facilitating regular, comfortable bowel movements while buttressing the proliferation of beneficial bacteria.
Evidence suggests that integrating more legumes into your diet may constitute an effective strategy to reduce the risk of digestive conditions such as colorectal cancer. A 2022 review, encompassing 29 studies on legumes, unveiled that each 100-gram serving per day increment in legume consumption correlated with a 21% diminished risk of colorectal cancer.
Hummus, a velvety dip fashioned from chickpeas, a fiber-rich legume, can be artfully paired with sliced vegetables to craft a light yet satiating, gut-friendly snack.
10. Green Salad with Salmon
Leafy greens, including arugula, kale, and spinach, teem with gut-supporting nutrients like fiber and carotenoid pigments. Carotenoids, endowed with potent antioxidant capabilities, nurture gut health by reinforcing the integrity of the gut barrier and mitigating pro-inflammatory agents.19
Elevating your salad with a healthful protein source such as canned salmon not only augments the satiety quotient but also enriches the dish with gut-supportive elements like omega-3 fatty acids. These fats exhibit the capacity to attenuate inflammatory factors in the gut and foster the growth of probiotic bacteria.
11. Collagen Matcha Latte
Should your palate yearn for a gut-soothing beverage, endeavor to concoct a collagen matcha latte. Collagen, a protein variant, harmonizes harmoniously with both hot and cold beverages. Scientific inquiries corroborate that habitual collagen supplementation may fortify the integrity of the gut barrier and alleviate common digestive grievances like bloating when incorporated into daily routines.
In a 2022 study encompassing 40 women, 93% of participants noted a reduction in digestive symptoms, inclusive of bloating, when consuming 20 grams of collagen daily for an eight-week span.22 Matcha, an enriched green tea powder, wields robust anti-inflammatory properties and potentially mitigates gut dysbiosis in select individuals.
Whisk up a matcha latte comprising matcha, collagen, and your milk of choice to savor a tasteful and gut-friendly concoction.
12. Dark Chocolate-Covered Strawberries
Although excessive sugar consumption through confections like candy and sugary beverages can jeopardize gut health, certain indulgent treats, like dark chocolate-covered strawberries, can bestow benefits upon your digestive system.
Strawberries, imbued with fiber and anti-inflammatory compounds, have been noted to positively impact gut health. Dark chocolate, meanwhile, supplies substances conducive to gut health, including prebiotics that fuel beneficial gut bacteria. A 2022 study, encompassing 48 individuals, illuminated that participants who daily consumed 30 grams of 85% dark chocolate over three weeks experienced marked amplifications in gut bacteria diversity and reported improved mood. This positive change was attributed to dark chocolate’s impact on the gut-brain axis, a signaling pathway interlinking the digestive tract and central nervous system.
13. Lupini Beans
Lupini beans, a recent snack trend in the United States, have surged in popularity for good reason. Their elevated protein and fiber content positions lupini beans as a satisfying snack choice capable of appeasing your salt cravings healthily.
A 50-gram serving of lupini beans furnishes 7 grams of protein and fiber, both of which proffer satiety between meals. Moreover, their fiber richness is inherently beneficial for gut health and may kindle the growth of beneficial bacteria, including those that generate SCFAs.25 Lupini beans can be relished in their standalone form as a quick snack or incorporated into salads, soups, and other snack dishes to elevate their nutritional worth.
14. Kiwis
Should you regularly grapple with constipation, snacking on kiwis might hold the key to fostering healthy bowel movements. The fiber found in kiwis aids in retaining moisture within the digestive tract, thereby enhancing stool consistency and supporting the transit of stool through the gut.
In a 2020 study encompassing 79 subjects with chronic constipation, the consumption of two kiwis daily over four weeks was shown to mitigate straining, enhance stool consistency, and amplify stool frequency. Researchers further noted that the treatment with kiwis incurred fewer adverse side effects compared to treatments with prunes or psyllium husk.
Kiwis additionally bear the potential to promote restful sleep, rendering them a suitable post-dinner, gut-healthy snack.
15. Roasted Edamame
For a savory snack that is both gratifying and gut-friendly, roasted edamame proves an excellent choice. Edamame, rich in protein and fiber, supplies 18.4 and 8 grams per cup, respectively.
Plant-based proteins, like those in edamame, serve as supporters for the growth of friendly bacteria within the gut. Soy proteins, specifically those in edamame, encompass essential amino acids conducive to the proliferation of probiotic microorganisms, including Lactobacilli and Bifidobacteria bacteria.
Furthermore, scientific research underscores the potential of opting for plant-based proteins over animal-based proteins in mitigating the risk of digestive tract cancers, including colorectal cancer.
To craft a snack that champions gut health, drizzle edamame with olive oil and a pinch of sea salt before roasting at 375℉ for 30 minutes, ensuring to stir occasionally.
In Conclusion
Nurturing your gut health is pivotal for overall bodily wellness and reducing the risk of common conditions like IBS and colorectal cancer.
In addition to fortifying your body with nutritious meals, the incorporation of gut-healthy snacks into your daily regimen represents an accessible means of supporting your digestive system.
These snacks harness the power of affordable, nutrient-dense ingredients such as beans, fresh fruits, nuts, and unsweetened dairy products like Greek yogurt. By weaving these snacks into your diet, you embark on a delightful journey towards a healthier gut.
