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Do you have poor digestion, constipation, or bloating issues? Worry not. These are the common signs of an unhealthy gut. And you’re not alone. Each year, nearly 70 million Americans are affected by digestive diseases (Source: frederickhealth.org). Therefore, it is essential to take care of the trillions of bacteria that reside in your gut – both good and bad—because they can influence your health in many ways.
What you eat impacts your gut bacteria. So, aim to consume gut-friendly foods and sprouted snacks in your daily routine. A healthy gut microbiome is home to numerous benefits, such as strong immunity, enhanced digestion, better metabolic health, improved mental health, reduced inflammation, and more.
Did you know?
There are 10x the number of microbial cells in the human gut than in the whole human body, totaling roughly 100 trillion microbes. (Source: PubMed Central, National Library of Medicine)
Enhance Your Health: 3 Essential Tips to Improve Your Gut Microbiome
- Nuts are best for gut health, so look for unsalted nuts with max protein and 5 g of fibre per serving.
- Opt for gut-friendly snacks like fermented foods, edamame, protein smoothies, probiotics, and prebiotics.
- Focus on a diverse diet and avoid processed foods as much as possible.
The Best Healthy Snacks to Support Gut Health
Chia Pudding
Chia seeds have high-fibre content, which makes them beneficial for gut health. One tbsp of chia seeds provides 5 gms of fibre. These tiny seeds offer numerous health benefits like improved digestion, ease constipation, bloating relief, and more.
To incorporate chia seeds into your meals, you can sprinkle them on yogurt, smoothies, and oats or make a tasty pudding out of them.
Avocado Toast
Avocado is a superfood loaded with fiber, folate, vitamins C, E, K, potassium, and magnesium. One medium Avocado provides about 10 g of fibre. Amazing, isn’t it?
As per Medical News Today, 100 g of an avocado has about 160 calories, 14.7 gms fat, 8.5 gms carbs, 6.7 gms fibre, and less than 1 gm sugar. This superfood is healthy for your heart and eyes and may even prevent cancer.
Make a creamy, crispy avocado toast today for a healthy munching snack — your gut microbes will thank you!
Greek Yogurt
Greek yogurt = Good gut health. Greek yogurt is high in protein and probiotics, which help improve digestion and enhance the gut microbiome. Regular intake of Greek yogurt increases microbial diversity in the gut. Hence, add one or two servings of Greek yogurt to your diet and notice your gut benefits greatly.
Pistachios
Pistachios are a rich source of fibre, prebiotics, and antioxidants. They support the gut microbiome, reduce inflammation, and improve digestion. They make a healthy snack choice when paired with fibre-rich foods. One ounce of pistachios provides about three grams of fibre. So, don’t wait and waste time. Grab the best nut for your gut – Pistachios now!
Hummus
Beans have high fibre, which nourishes beneficial gut bacteria and helps prevent gut-related diseases. Hummus is a dip made from one such bean named Chickpeas, which is high in fibre and protein. This versatile snack can be paired with veggie sticks or pita bread, making it a nutritious option.
Overnight Oats
Oats are rich in fibre, protein, carbs, vitamins, and many other nutrients. Oats, being a prebiotic food, feed the beneficial bacteria and nourish them. Moreover, oats also have anti-inflammatory properties and reduce cholesterol levels in the body.
Oatmeal can be used in a variety of snacks like energy balls, healthy cookies, cakes, protein bars, smoothies, and more. You can also keep Crunchbury’s Oatmeal Raisin cookies handy as a quick, gut-friendly snack during busy times.
Best V/S Worst Foods For Gut Health
| Sl.No | Best Food | Worst Food |
| 1 | Kimchi | Artificial Sweeteners
|
| 2 | Kombucha | Red Meat
|
| 3 | Tempeh | Processed and Refined Foods
|
| 4 | Yogurt | Alcohol |
| 5 | Onions | |
| 6 | Raspberries | |
| 7 | Beans and Legumes | |
| 8 | Asparagus | |
| 9 | Garlic | |
| 10 | Banana |
The Bottom Line
Nourishing your gut is essential to reducing the risk of developing chronic diseases. Add the above-mentioned gut-friendly snacks to your daily diet as an easy way to take care of your gut and digestive system.
You can make gut-healthy snacks using easy and nutritious ingredients like fresh fruits, nuts, seeds, Greek yogurt, and beans. Combine these premium ingredients and make exotic recipes like Greek yogurt parfaits, hummus, roasted chickpeas, dry fruits and seeds energy balls, and more.
Craving for a quick on-the-go snack? Grab a simple gut-healthy snack like nuts or some plant-based protein, or munch on Crunchbury’s high-fibre cookies! Buy now!
FAQs
What should we eat to improve our gut health?
To improve your gut health, you need to focus on fibre-rich foods, prebiotics, and probiotics. Examples of fibre-rich foods include apples, bananas, berries, onions, garlic, beans, lentils, oats, whole wheat, and more.
Which is the best drink for gut health?
Kefir, Kombucha, warm water with lemon and buttermilk, and herbal teas are considered best for gut health due to their probiotic content.
What are the worst foods for our gut?
A few of the worst foods for gut health are red meat, artificial sweeteners, processed foods, fried foods, alcohol, spicy foods, and citrus fruits.
