Taking care of your gut is more important than many people think. A healthy gut means healthy digestion, but it goes so much more. Gut health is linked to your immune system, brain function, heart health, and even mental well-being. One of the best and most fundamental ways to take care of this part of your body is to incorporate more gut-healthy foods into your diet.
The food you eat has a huge impact on the state of your intestine. Foods that are rich in fiber, unsaturated fatsAnd probiotics can improve your gut microbiome (the ecosystem of bacteria that live in your gut). Conversely, ultra-processed foods which are high in added sugars and saturated fats, as well as alcoholic beveragescan harm gut health.
When it comes to incorporating nourishing foods into your diet, snack time is an easy place to start. If you can find gut-healthy snacks that you enjoy eating between meals, you can work to improve your gut microbiome and reap all the associated benefits.
Read on to discover some snacks that are ideal for your gut. Next, check out 10 warning signs that your gut health is poor.
Yogurt and berries
“Yoghurt is considered a gut-friendly snack due to its rich probiotic content, which introduces beneficial bacteria into the digestive system“, explains Manaker. “These probiotics play a crucial role in balancing the gut microbiome, aiding digestion and strengthen the immune system“.
You can eat your yogurt as is or add some of your favorite berries for even more gut health benefits. Berries are rich in antioxidants called polyphenols, and research shows that polyphenols can have a positive impact on your gut microbiome and help reduce inflammation.
Hummus and carrots
Hummus with carrot slices emerges as another commendable snack for gut health, harnessing the benefits provided by its fiber-rich composition and the presence of health-promoting legumes,” says Manaker.
“Hummus, primarily made from chickpeas, tahini, olive oil and garlic, is not only a delicious and creamy spread, but is also a source of nutrients,” says Manaker. “Chickpeas are rich in dietary fiber, which supports digestive health by promoting bowel regularity and promoting a healthy gut microbiome. Additionally, the fiber in chickpeas acts as a prebiotic, feeding the good bacteria in the gut, which is crucial for maintaining a balanced digestive system. »
She also notes that carrots, rich in fiber and a plant pigment called beta-carotene, “complement hummus by providing additional fiber and a range of vitamins and minerals.”
“All told,” she adds, “hummus and carrot slices make for a synergistic snack that promotes gut health while providing a satisfying blend of textures and flavors.”
Almonds
Almonds are hands down one of the healthiest foods you can snack on. Whether you eat them on their own, put them in your yogurt, or make your own trail mix, this nut can benefit your skin health, help with weight management, and, yes, can even help improve your gut health.
According to a study published in Current developments in nutrition, almonds contain good amounts of unsaturated fat, fiber, and polyphenols (a type of plant compound that acts as an antioxidant), making them extremely beneficial for the health of your gut microbiome. Another study, published in the American Journal of Clinical Nutritionfound that eating almonds can help increase a fatty acid called butyrate, which can help protect the lining of your colon and directly improve gut health.
Kefir Smoothie
Kefir is a fermented dairy product with a texture somewhere between milk and yogurt, and because it’s fermented, it contains a ton of gut-healthy probiotics that you can benefit from.
“This fermented milk drink is made by adding kefir grains to milk, resulting in a rich concoction of beneficial bacteria and yeast,” says Manaker. “The fermentation process not only increases the probiotic content, but also makes kefir a rich source of lactase, an enzyme that breaks down lactose, thereby reducing symptoms of lactose intolerance in individuals.” She adds: “The probiotics in kefir help maintain the natural balance of the gut microbiome, effectively aiding digestion and strengthening the immune system. »
Considering all of these gut benefits, it’s a great idea to incorporate kefir into your snacks when you can. One way to do this is to make a kefir smoothie! Replace your milk with this fermented drink and you’ll get a creamy smoothie that’s full of flavor and great for your gut!
Pop corn
Popcorn lovers can rejoice because this tasty snack can have some very powerful benefits for gut health. Popcorn is naturally rich in soluble fiber, which can help regulate and improve the health of your gut microbiome.
However, before you start snacking, it’s important to find a healthy brand of popcorn that you can enjoy (whether bagged or microwaveable) and that doesn’t contain potentially gut-harming ingredients. . For example, some brands of microwave popcorn are high in saturated fat, and excessive consumption of these fats can negatively impact your gut microbiome.
Avocado slices wrapped in nori
It may be a snack you’ve never heard of, but Manaker suggests a delicious gut-healthy snack made with avocado slices wrapped in nori, a type of dried seaweed packed with nutrients.
“Avocado slices wrapped in nori sheets are emerging as an innovative snack to improve gut health, mainly due to the unique combination of avocado fiber And prebiotics found in nori“, explains Manaker. “Avocados are rich in soluble fiber, which makes it easier to the growth of healthy bacteria in the gut, thus supporting the digestive process and promoting intestinal regularity. Nori, a kind of seaweed, is rich in polysaccharides which act as prebiotics, substances that nourish beneficial gut bacteria.
She notes: “This synergy not only helps maintain a balanced gut microbiome, but also contributes to the nutritional density of the snack, providing vitamins, minerals and healthy fats, making it an exceptional choice for gut health and overall nutritional balance. »
Chia pudding
Chia seeds are rich in fiber and healthy fatsboth of which can help improve your gut health. These little seeds are powerful, but you can’t really eat them alone! Some people put chia seeds in their yogurt, smoothie, or even water, but we love snacking on a delicious chia pudding, especially because you can make it in advance and keep it for when you need a snack quick and healthy on the go. .
You can make chia seed pudding using your favorite milk, yogurt, and toppings like nuts, nut butter, and fruit. For inspiration, check out this easy and customizable chia pudding recipe.
Apple with walnut butter
Grab an apple and your favorite nut butter, because research shows this nostalgic snack can do wonders for your gut health.
Apples contain fiber, especially pectin, which studies show can help improve the intestinal microbiota. Pairing apple slices with your favorite nut butter can also provide more fiber and healthy fats, two nutrients that can also help improve your gut.
Roasted lentils
When you want a crunchy snack that still provides your body with gut-healthy nutrients, Manaker suggests roasting lentils.
“Roasted lentils are a great snack to improve gut health due to their high fiber content and nutrient density,” she says. “Lentils, being legumes, are rich in both soluble and insoluble fiber, and this fiber helps promote healthy bowel movements and prevent constipation, thus maintaining a healthy digestive system .”
She adds: “Lentils are also an excellent source of plant-based protein and essential minerals like iron and magnesium, which contribute to overall health and well-being. When roasted, their versatility and satisfying crunchy texture make them an appealing snack that promotes gut health while promoting gut health. be delicious to eat.
Cereals rich in fiber
Many popular cereal brands are loaded with added sugars and contain very little fiber, but there are healthier, fiber-rich cereals you can find on grocery store shelves.
You may primarily associate cereal with breakfast, but when you find a brand you like that’s high in fiber, it can make a great snack to help you reach your gut health goals. Additionally, cereal fiber and whole grains, in general, can help reduce the risk of chronic diseasediabetes and cardiovascular diseases.
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