Munchies For Gut: Simple Snacks That Are Amazing For Your Gut

Having a healthy gut is essential to better overall health. Many assume that gut health influences our digestion. While that is true, there are more roles our gut plays. The gut also helps us absorb nutrients, impact our nervous system, influence immunity and even impact mood and brain health. Hence, it is imperial to take correct steps towards maintaining a healthy gut. Studies suggest, one of the most influential factors in impacting gut health is diet. A diet rich in fibre and other nutrients can support the gut microbiome and improve overall health. One easy way to improve your diet is choosing the right snacks.

Snacking is often considered unhealthy but like anything, the correct way is in the details. Snacking can be healthy when done at the right time and by choosing the right snack. Some simple snack options can be a great way to improve your gut health while also curbing hunger. Read on as we share a list of snacks you can pick for better gut health.

Best snacks for better gut health

1. Avocado toast

Avocados are a great way to start if you are trying to fix your gut health. Studies encourage adding avocados to your diet as they are high in fibre which is essential for better gut health. Avocados have also shown to improve levels of beneficial bacteria in the gut.

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2. Overnight oats

Similar to avocados, oats are a great source of fibre. Starting your day with some overnight oats can set the tone for the rest of the day and help boost your overall digestive health, including gut. According to reviews, the high fibre content of oats helps add bulk to stool which is essential for smooth digestion.

3. Tomato salad with olive oil

Tomatoes are helpful in boosting gut health since they are a great source of fibre. When combined with olive oil, it can ease digestive issues. This is because olive oil reduces inflammation in the gut as it contains fatty acids and polyphenols.

4. Almonds

Almonds just like olive oil is abundant in fatty acids and polyphenols. These components immensely reduce inflammation of the gut making your microbiome calmer, according to studies. However, they are high in calories so portion control is imperial. Go for 8-10 almonds when looking for a snack.

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5. Yogurt bowl

Yogurt is one of the most popular foods when we talk about gut health-boosting diet. According to studies, it is abundant in live probiotics which help promote good bacteria levels which happens balance your overall gut microbiome. When topped with fresh fruits and nuts, it becomes more fibrous and the healthy fats from nuts boost gut health.

6. Bananas

Bananas are a great source of fibre as well as prebiotics. Both of these aspects help in boosting gut health. Studies show, they are also easier on the stomach so they can help improve your gut health without stressing your digestive system. Bananas are also rich in potassium which further improves digestion.

7. Papaya

Papaya is abundant in an enzyme called papain. Papain is helpful in supporting our digestive process as it helps break down protein fibres. Studies show, the fibre found in papaya helps soften the stool that can further calm your digestive tract.

Opt for these snacks when you crave a bite. These snacks will not only curb your hunger but also support a healthy gut and well-functioning digestive tract.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health, International Journal of Molecular Sciences, NCBI, 2022.

Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity, The Journal of Nutrition (American Society for Nutrition), 2021.

Relationship between Oat Consumption, Gut Microbiota and Metabolites: An Integrative Review, NCBI, 2023.

Correlation between Olive Oil Intake and Gut Microbiota in Humans and Animal Models, NCBI, 2022.

The Effects of Almonds on Gut Microbiota: A Review, NCBI, 2021.

Effect of banana consumption on faecal microbiota: a randomised, controlled trial, Anaerobe (NCBI), 2011.