If you are busy or traveling and don’t have time to prepare meals at home, you can eat gut-healthy snacks. They will keep you feeling good and avoid digestive problems like bloating, abdominal pain or diarrhea.
Fruits are the best gut-healthy snacks. Eating fruits is an excellent way to provide your body with essential vitamins, minerals, and anti-inflammatory benefits. Beans and hummus make for an easy snack that promotes gut health. High in fiber and protein, they contain beneficial bacteria for balanced gut flora.
Yogurt is an ideal choice for those seeking to improve their digestion and keep a healthy gut. It contains lactic acid bacteria, which boosts immunity while aiding digestion. These snacks offer a tasty alternative to more conventional snacks like potato chips and are an excellent way to increase your fiber intake. Not only that, they are easily available on the go.
If you want to know more about the top gut-healthy snacks to eat on the go, continue reading.
Top Gut-Healthy Snacks to Eat on the Go
Maintaining a healthy gut can have a major effect on your overall well-being. Your gut bacteria are crucial in supporting digestive and immune system processes, so it’s essential that you nourish them with nutritious foods.
To promote healthy digestion, it’s best to eat a variety of foods. Gut-friendly snacks can keep your gastrointestinal tract functioning optimally and may even prevent stomach upset or inflammation. Here are the top gut-friendly healthy snacks you can eat.
Roasted chickpeas make for a nutritious and easy snack that you can heat up in the oven and enjoy right away. They’re crunchy and packed with protein and fiber. Not only do they boast high levels of protein and fiber, but their balanced gut bacteria help promote overall wellness. These healthy snacks are also packed with essential vitamins, minerals, and phytonutrients that support immune system function. Plus, their low-calorie count makes them a perfect option for those watching their weight. To make roasted chickpeas, rinse and dry them thoroughly before mixing them with olive oil and seasoning. Finally, roast them for 25-30 minutes to get them nice and crispy.
Nuts make an excellent snack for gut health as they contain high amounts of fiber, healthy fats, protein, and vitamins. Furthermore, they provide prebiotic fiber. Nuts have numerous health benefits, such as decreasing the risk of heart disease, cancer, and diabetes. Furthermore, studies suggest they improve insulin sensitivity and glycemic control. At grocery stores and restaurants, you can find a range of delicious nut snacks. You can easily store them and eat them on the go.
Energy balls are an ideal snack to have in your purse or backpack for on-the-go energy, protein, and healthy fats. Plus, they’re delicious treats that will keep you full throughout the day. Energy balls typically consist of oats as their base and are sweetened with ingredients like maple syrup or rice syrup. Some even incorporate nut butter and flax seeds for additional flavorings. Oats are an invaluable digestive superfood, aiding in health by reducing inflammation and keeping gut bacteria at optimal levels.
Greek yogurt is a nutrient-rich, low-calorie snack that can help you reach your health objectives. Plus, it contains probiotics, live microorganisms that support gut health. Yogurt is also an excellent source of calcium, magnesium, and phosphorus. Yogurt is an incredibly versatile and satisfying snack that can be flavored with berries, nuts, seeds, cinnamon, or other spices. For a more substantial snack, try Greek yogurt that has been strained to remove as much whey.
Vegetables With Hummus
Hummus can be an easy snack when paired with vegetables. Try dipping carrots, celery, or broccoli into your favorite dip for an added flavor boost. You can also add roasted or raw vegetables like snap peas, peppers, cauliflower, and radishes for crunchiness that stands up well to hummus. These crunchy yet soft veggies make an excellent addition to any spreadable dip or spread. They are also good for your gut health.
Olives have long been celebrated for their heart-healthy properties, but they’re also nutritional powerhouses. Whether pressed into cooking oil, stuffed with blue cheese, or dipped in tapenade, these fruits of the earth contain high amounts of monounsaturated fats and vitamin E that your gut needs for optimal wellness. They’re packed with dietary fiber, helping your digestion system run optimally.
Dark chocolate is an ideal feel-good snack, thanks to its flavanols. Not only do they help lower blood pressure and enhance vascular function, but they can also benefit your gut health. When selecting dark chocolate for health benefits, the quality of the bar should be taken into consideration. Ideally, opt for chocolate that contains at least 70% cacao.
Dried fruits make an ideal snack when you need something quick on the go. Not only are they lightweight and convenient to carry with you, but they’re packed full of essential vitamins and nutrients as well. Dried fruit is an ideal way to get in some extra antioxidants and fiber, which is essential for gut health.
Tortilla Chips With Guacamole and Salsa
Tortilla chips make an excellent snack, especially when combined with guacamole and salsa. Not only do these delicious dips provide essential nutrients and vitamins to keep you feeling full for longer, but they are also good for your gut health. It offers plenty of dietary fiber to keep your digestive system running smoothly.
Oats with Bananas
Banana is an excellent source of prebiotic fiber that fuels beneficial bacteria in your digestive tract for optimal digestion, nutrient absorption, and immune health. Furthermore, adding oats to your daily diet may improve heart health as well as reduce the risk of colon cancer and hemorrhoids.
Apples with Peanut Butter or Almond Butter
A nutritious snack that tastes great, apples with peanut butter or almond butter make for a nutritious and satisfying snack at any time of day. Their anti-inflammatory properties help alleviate digestive discomforts while protecting against autoimmune diseases and heart disease.
What Foods Heal the Gut Lining?
Everyone’s diet is different, but certain foods can heal your gut lining, including high prebiotic fiber foods with healthy fats and proteins that encourage beneficial bacteria to flourish in your microbiome. These foods can be complemented by incorporating probiotics for leaky gut, which are live microorganisms that promote gut health and reduce inflammation.
Vegetables, fruits, nuts, and seeds provide abundant sources of fiber and other essential nutrients. Furthermore, these items contain anti-inflammatory phytochemicals, which improves tight junction integrity and suppress inflammatory signaling pathways.
Green leafy vegetables such as kale and spinach can be especially beneficial for people with the leaky gut syndrome. They offer a wealth of vitamins, minerals, antioxidants, and other compounds that support digestion and overall well-being.
Eating foods high in fiber, such as quinoa, brown rice, and oats, can also help prevent a leaky gut. These whole grains provide plant-based protein and healthy fats.
When traveling, it can be easy to overindulge in junk foods that will leave you feeling bloated, constipated, and sluggish. The good news is there are plenty of gut-healthy snacks you can grab on the go. These meals will help prevent digestive issues while on your summer road trip. Foods beneficial to your gut supply not only vitamins and minerals but also contain compounds that can help fight off infections and improve general well-being. Examples include prebiotics as well as probiotics.