Gut health has been linked to a host of health benefits, including better mood regulation, deeper sleep , and enhanced immunity .e60dc2a1-f33c-4a05-9b50-8e3e8e59762950a381c4-f01d-4ce2-8f9f-14cf28d1a119e60dc2a1-f33c-4a05-9b50-8e3e8e59762922fe4c58-fde2-45fa-b5b6-b4e22914f313e60dc2a1-f33c-4a05-9b50-8e3e8e597629cd8b79be-376f-4893-9296-c62ae433b8de But the advantage that tops the list is, not surprisingly, good digestive function. “The digestive system relies on a healthy balance of good bacteria in the gut [the gut microbiome ] to operate properly, which includes absorbing nutrients effectively and moving food through the digestive tract for waste elimination,” says Ashkan Farhadi, MD , a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California.e60dc2a1-f33c-4a05-9b50-8e3e8e597629821f13e1-1473-4276-815e-240f0abebfa5 “Good digestive health is essential for the body in so many ways, which is why focusing on gut-healthy practices is important, starting with what you’re eating,” he says. That applies to everything you eat each day, including snacks. With that in mind, here are three types of snacks that can keep your taste buds and your gut happy.
Probiotics 1. Probiotic-Rich Snacks Probiotics are the live beneficial bacteria that are the foundation for a strong gut, says Adiana Castro, RDN , a registered dietitian specializing in gut health, and the owner of Compass Nutrition in New York City. These bacteria help balance the gut’s community of microorganisms, says Dr. Farhadi. Probiotics can be found naturally in certain foods. Some snack options that are rich in probiotics, says Castro, include:e60dc2a1-f33c-4a05-9b50-8e3e8e5976295a4c9750-db27-4498-8fdc-77338b4b626b Greek yogurt Kefir Aged cheeses Kimchi Sauerkraut Fermented pickles “Since heat kills beneficial bacteria, look for products that add the beneficial live bacteria after pasteurization, or that don’t undergo pasteurization,” Castro says. “For maximum benefit, eat probiotic-rich foods at cold or room temperature rather than cooking them to retain as much of the live bacteria as possible.” While you can also buy supplements that contain probiotics, it’s better to get them from food, since then you’ll also get the vitamins, minerals, fiber, and other nutrients that support gut health as well, Farhadi says.
Prebiotics 2. Prebiotic-Rich Snacks Prebiotics are what feeds probiotics, the good bacteria in your gut microbiome.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295bc6da02-8c92-49a3-a7d9-c35b7573a6fb They’re nondigestible fibers that fuel the beneficial gut bacteria, Castro says. Without prebiotics, our vital microbes won’t get the fuel they need to maintain a balanced and strong microbiome. Some snacks that are naturally rich in prebiotics, says Castro, include: Banana Whole-grain sourdough toast Avocado Apples Oatmeal
Polyphenols 3. Snacks With Polyphenols Polyphenols are plant compounds that reduce inflammation and support gut health, says Castro.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292ebc77a9-edc5-4af9-a742-9c2bcf5c0e9a Many of them are concentrated in the skin of fruits and vegetables, but you can get them from a breadth of other food sources as well, she says. Consider polyphenol-packed options like: Berries like raspberries, blueberries, blackberries, or strawberries Chickpeas Edamame Nuts like almonds and walnuts Dark chocolate Research suggests that dietary polyphenols can also mitigate oxidative stress, which is when there’s an imbalance in the body that may contribute to tissue damage and poor cell function. Reducing oxidative stress not only aids gut health, but it can help prevent some chronic diseases as well.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291b12d45e-3a59-4d40-80f8-97d8b8205205
Snack Combos Gut-Healthy Snack Combinations Using the three main categories above, it’s easy to put together snacks that give your gut a boost. “In short, probiotics add to your microbiome, prebiotics feed them, and polyphenols protect them,” says Castro. “They work as a team and they are all needed in optimizing and maintaining gut health.” Some ideas, says Castro, include: Smoothie with banana, chia seeds, raspberries, and kefir or Greek yogurt Overnight oats made with rolled oats, chia seeds, unsweetened cocoa powder, and peanut butter Avocado toast with sourdough bread, spinach, and drizzle of olive oil Hummus with unpeeled carrots and red bell peppers Apple slices with peanut butter Trail mix with dark chocolate, nuts, and unsweetened dried fruit If you’re new to adding prebiotics, polyphenols, and probiotics to your eating plan, increase them gradually to let your gut microbes adjust, says Castro. Too much at once could lead to gas and bloating if your body isn’t used to them. That’s the rule for fiber as well, says Farhadi. Many of the items above are also rich in fiber, another nutrient that boosts digestive health. It’s best to incorporate more of these snacks into your diet gradually so your body can get used to them over time. When increasing fiber, make sure to increase your fluid intake, which will reduce the risk of bloating and gas.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298def8545-e9f6-4269-942d-a3b76770f7f9
The Takeaway Supporting gut health is important for a range of physical and mental functions, particularly for digestive health. Snacks rich in probiotics, prebiotics, or polyphenols can help guide your snacking decisions for better gut function. Adding these snacks gradually is helpful for preventing bloating or gas that might occur as your gut microbes adjust to these foods.
Resources We Trust Mayo Clinic: Good Bacteria for Your GutCleveland Clinic: What You Should Know About Your Gut HealthAmerican Medical Association: What Doctors Wish Patients Knew About Improving Gut HealthU.S. Department of Agriculture: Keeping a Healthy GutJohns Hopkins Medicine: The Brain-Gut Connection
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