10 Healthy Gut-Friendly Snacks
Fuel your body the right way with our guide to the top 10 healthy gut-friendly snacks. Learn which foods a leading gastroenterologist recommends for better gut health, including simple recipes for hummus, roasted chana, and more.
Finding snacks that are both tasty and good for your stomach can feel like a challenge. But according to Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, you don’t have to sacrifice flavor for your gut health. He shared a list of ten fantastic snacks that you can enjoy every day to keep your digestive system happy and your energy levels stable.
These snacks are packed with important nutrients like fiber, protein, and antioxidants that help support a healthy gut microbiome.
1. Roasted Chana (Roasted Chickpeas)
This simple snack is a powerhouse of fiber and protein. Roasted chana helps you feel full, supports healthy digestion, and is perfect for when you're on the go. The fiber is great for feeding the good bacteria in your gut.
Step-by-step recipe:
Step 1: Preheat your oven to 400°F (200°C). If using canned chickpeas, rinse and drain them well. Pat them completely dry with a paper towel.
Step 2: Toss the dry chickpeas in a bowl with a teaspoon of olive oil and your favorite spices, like salt, pepper, cumin, or paprika.
Step 3: Spread the chickpeas in a single layer on a baking sheet.
Step 4: Roast for 20-30 minutes, shaking the pan halfway through, until they are golden and crispy. Let them cool before eating.
2. Plain Greek Yogurt and Berries
Greek yogurt is loaded with probiotics, which are essential for maintaining a balanced gut. When you top it with berries, you add a boost of antioxidants and fiber, making it a delicious and nutrient-rich choice.
Step-by-step recipe:
Step 1: Scoop a serving of plain, unsweetened Greek yogurt into a bowl.
Step 2: Wash a handful of fresh berries, like blueberries, raspberries, or sliced strawberries.
Step 3: Top the yogurt with the berries and enjoy immediately. For extra crunch, you can add a sprinkle of seeds or nuts.
3. Makhana (Roasted Fox Nuts)
Makhana is a light, crunchy snack that is low in calories but high in antioxidants. It's easy to digest and also a good source of magnesium. You can roast them with a little spice for a savory treat.
Step-by-step recipe:
Step 1: Heat a teaspoon of ghee or coconut oil in a pan over low-medium heat.
Step 2: Add a cup of makhana to the pan and roast for 5-7 minutes, stirring frequently until they become crunchy.
Step 3: Turn off the heat and sprinkle with a pinch of salt and your favorite spice
4. Apple with Peanut Butter
A classic for a reason, this combination gives you fiber from the apple and protein and healthy fats from the peanut butter. This duo helps keep your blood sugar stable and satisfies hunger, providing a slow release of energy.
Step-by-step recipe:
Step 1: Wash and slice an apple into wedges.
Step 2: Scoop one or two tablespoons of natural, unsweetened peanut butter into a small bowl for dipping.
Step 3: Dip the apple slices into the peanut butter.
5. Mixed Nuts and Pumpkin Seeds
A handful of mixed nuts and seeds is an excellent source of healthy fats, protein, and fiber. These nutrients are great for nourishing the good bacteria in your gut. Pumpkin seeds, in particular, add valuable minerals like magnesium and zinc. Mix everything together and portion it out into small, snack-sized bags for an easy grab-and-go option.
6. Hummus with Veggies
Made from chickpeas, hummus is another fantastic source of fiber and protein. Pair it with crunchy vegetables like carrots, cucumbers, or bell peppers for a satisfying and gut-friendly snack.
Step-by-step recipe:
Step 1: In a blender or food processor, combine one can of drained chickpeas, a tablespoon of tahini, a squeeze of lemon juice, one clove of garlic, and a pinch of salt.
Step 2: Blend until smooth, adding a tablespoon of water at a time if it's too thick.
Step 3: Serve the hummus in a bowl, and enjoy it with fresh vegetable sticks like carrots, cucumbers, and bell peppers.
7. Boiled Edamame
Edamame, which are young soybeans, are packed with plant-based protein, fiber, and essential vitamins. They are easy to digest and can be enjoyed boiled with a light sprinkle of salt.
Step-by-step recipe:
Step 1: Bring a small pot of water to a boil.
Step 2: Add a cup of frozen edamame (in their pods) to the boiling water.
Step 3: Cook for about 3-5 minutes, until they are bright green and tender.
Step 4: Drain the water and sprinkle the edamame pods with a little sea salt before serving.
8. Dark Chocolate (70% or higher)
Yes, you can have chocolate! In moderation, dark chocolate with at least 70% cocoa is rich in antioxidants and can have a positive effect on your gut bacteria. It's a treat that comes with benefits. Break off one or two squares for a satisfying, antioxidant-rich snack.
9. Sprouted Moong Chaat
Sprouted moong (mung beans) are easy to digest and loaded with fiber, protein, and other nutrients. You can make a refreshing chaat by mixing the sprouts with chopped tomatoes, onions, and a squeeze of lemon juice for a tasty and energizing snack.
Step-by-step recipe:
Step 1: Take one cup of sprouted moong (mung beans), which you can sprout at home or buy pre-sprouted.
Step 2: Finely chop half a tomato, half an onion, and a little fresh cilantro.
Step 3: In a bowl, combine the sprouted moong with the chopped vegetables.
Step 4: Squeeze the juice of half a lemon over the mixture and add a pinch of salt and chaat masala. Mix well and serve immediately.
10. Kefir or Buttermilk (Unsweetened)
Fermented drinks like kefir and buttermilk are filled with probiotics that help improve your gut flora and aid digestion. They are also hydrating and provide a good source of protein and calcium. Just be sure to choose unsweetened versions to avoid added sugars. Drink it as is for a refreshing, gut-friendly beverage. If you prefer, you can blend it with a few berries for natural sweetness and extra fiber.
You don't have to choose between satisfying your hunger and taking care of your digestive health. By incorporating these ten simple, expert-approved snacks into your daily routine, you can easily support a happy and balanced gut.