Looking after your gut means supporting the trillions of bacteria residing there, which in turn benefits your digestion, immunity, and metabolism. A key way to nurture these good microbes is through a healthy diet, particularly by including gut-friendly foods in your meals.
When it comes to snacking, finding options that support your gut health is easier than you might think. Dr. Janese Laster, a gastroenterologist and nutrition expert, suggests focusing on snacks rich in plant-based protein.
Plant-based protein snacks like nuts (such as pistachios, walnuts, and almonds), dried edamame, hummus with veggies, fruit paired with nut butter, and protein shakes can help maintain a healthy gut. These snacks provide essential nutrients like protein and fiber, which feed the cells in your colon and promote a diverse microbiome, essential for overall health.
Nuts, in particular, emerge as the top choice for gut-friendly snacking. They offer a winning combination of protein and fiber, key components for a healthy gut. For instance, almond butter provides around 7 grams of protein and over 3 grams of fiber in just 2 tablespoons. Pistachios, another excellent option, contain roughly 6 grams of protein and 3 grams of fiber per quarter-cup.
When selecting nuts and nut butters, opt for unsalted or plain varieties to limit sodium intake, especially if you have conditions like diabetes or high blood pressure. Additionally, choose minimally processed options without added sugars, sodium, or additives for optimal gut health.
While nuts stand out as a top choice, there are plenty of other plant-based protein snacks to enjoy. Whipped hummus with fresh veggies, roasted chickpeas in various flavors, plant-based yogurt topped with nuts and fruit, edamame seasoned with Aleppo pepper, cinnamon almond butter paired with an apple, and a strawberry-pineapple smoothie with added plant-based protein are all excellent options.
In summary, prioritize snacks rich in plant-based protein and fiber to support your gut health. Nuts and nut butter are standout choices, but there’s a wide array of delicious and nutritious options to explore.
