Snacks can actually help boost your gut health: experts break down the best food options for day’s smallest meal that won’t cause bloating or indigestion.Snacks can actually help boost your gut health: experts break down the best food options for day’s smallest meal that won’t cause bloating or indigestion.
Who among us hasn’t reached for the nearest salty or sweet snack 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 longterm gut health. Instead of always reaching for a bag of salty chips or sour gummies, you might want to consider some options that feed your microbiome as much as your afternoon fancies. As it turns out, even the smallest meal can do wonders—or impact—for your digestion.
As sports dietitian Roxana Ehsani, MS, RD, explains, the right snack foods can feed your gut bacteria healthy fibers 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 mid-afternoon energy crashes and help 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 both protein and fiber 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.
Prunes get a bad rap for being outdated, but they are packed with nutrients and great for gut health.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 fiber, 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 fiber. Studies even show that walnuts can also support your gut bacteria.
If you’re looking for a sweet snack, try dates. Dates contain fiber, and studies show that it can help with frequent bowel movements. Dip them in dark chocolate and sprinkle on some sea salt for added flavor.
Ehsani says that the fermented milk contains probiotic cultures that can support a more balanced and diverse gut microbiome and regular digestion. Consider making a kefir smoothie for a more filling snack.
Other things to consider
Shapiro recommends avoiding ultra-processed snack foods with added sugars, artificial sweeteners, and emulsifiers as those will increase risk of disrupting your gut microbiome. As with any meal, it’s always best to opt for whole food options. “Snacks are a great time to fill in the blanks in your day when it comes to nutrition,” Ehsani agrees.
Timing is also key. Shapiro says to give your gut three to four hours between eating to support your digestive process. So healthy snacking can be just as tasty as some of our favorite guilty pleasures. Something to think about for the sake of your gut.
