The 9 best snack options for gut health

Who among us hasn’t reached for the nearest salty or sweet snack in a moment of crisis (AKA the afternoon slump)? And while it’s fine for a quick pick-me-up, that treat may not be the best for your long-term gut health. Instead of always reaching for a bag of salty chips or sour gummies, you might want to consider some of the best snack options for gut health, which can feed your microbiome as much as your afternoon fancies. As it turns out, even the smallest meal can do wonders for your digestion.

As sports dietitian Roxana Ehsani, MS, RD, explains, the right snack foods can feed your gut bacteria healthy fibres so it can flourish and grow and they can also help prevent constipation and support your digestive system overall. Real Nutrition founder Amy Shapiro, RD, agrees and adds that healthy snacks can help prevent those midafternoon energy crashes and set you up for the rest of the day. “The goal is supporting steady energy and gut function, not constant grazing,” Shapiro says.

Ingredients to look for (and avoid)

Both Ehsani and Shapiro recommend looking for a snack that combines protein and fibre to best support your gut. Ehsani explains that it will help steady your blood sugar and satiety, while Shapiro adds that it will promote your gut microbiome.

Best snack options for gut health

Some of the best snacks for a healthy gut include:

Greek yoghurt with apples, berries and other fruit

Yoghurt is one of the most popular and easiest probiotic foods that you can incorporate into any meals. As a snack, Ehsani says, every spoonful provides you with gut-friendly bacteria to support a more balanced and diverse gut microbiome. Shapiro agrees and recommends pairing it with fruits like apple slices, berries and pears for added prebiotic fibre content.

Hummus and edamame

Shapiro recommends pairing veggies with a nutritious dip. Something like a hummus and edamame combo gives you a plant protein option loaded with fibre, she says.

Chia pudding

Even in small doses, chia pudding packs a nutritional punch. Shapiro says it is a rich source of fibre and omega-3s to help support your gut. Try it with honey, fruit and nuts for an afternoon pick-me-up.

Roasted chickpeas

Shapiro says that roasted chickpeas make for a healthy alternative to processed chips. On top of being tasty and filling, they are also rich in fibre.

Pickles, cheese and turkey slices

Fermented veggies are an easy way to add probiotics between meals. Shapiro recommends pairing a fermented vegetable like pickles with cheese or lean meats like turkey slices for added protein.

Pistachios

Pistachios are great for your gut. Ehsani points to a study that shows people with prediabetes experienced a positive boost in their gut bacteria after eating pistachios every night for 12 weeks. They are also a source of fibre to help prevent constipation. “They are easy, fun and quick to enjoy for a snack,” she says. “You can toss them onto a yoghurt, a piece of toast or whirl into a smoothie.”

Prunes and walnuts

Prunes get a bad rap for being outdated, but they are packed with nutrients and great for gut health. Ehsani says that prunes contain insoluble and soluble fibre, which can support the bacteria in your gut and contain natural sugar alcohol sorbitol, which can help with bowel movements. She recommends pairing prunes with walnuts, which she says are rich in omega-3 fatty acids and fibre. Studies even show that walnuts can also support your gut bacteria.