Healthy and affordable snacks to boost your gut health, according to dietitian Susie Burrell
Interest has particularly grown as to the foods we can add to our diet to help diversify the range of good bacteria in the gut, and then nourish them as effectively as possible on a daily basis.
Supporting digestive health is not just about adding in a special supplement and eating plenty of fresh foods; rather it is about focusing on consuming a wide range of plant-based foods on a daily basis, as well as minimising our intake of ultra-processed, non-nutritive foods like fried and fast food, commercial biscuits, cakes, pastries, sugary snacks and drinks.
Some snack options are much better than others for your gut health.
Since most of us also love a snack, opting for snacks that support gut health is very important, rather than grabbing a packet of processed biscuits or chips or an energy drink as we often do, especially when snacking on the go.
Yoghurt
In general, yoghurt is a minimally processed whole food that has much to offer nutritionally, including protein, calcium and magnesium, but even better are the growing range of yoghurts that have added probiotic bacteria, proven to support digestive health.
Look for options that clearly label probiotics – the plainer the better – and skip the heavily-flavoured options that often contain artificial sweetener.
Yoghurt makes for a great gut-friendly snack.
Good options
Some good options I recommend are the Activia Danone Probiotic Yoghurt and the Farmer's Union Gut Good Greek Style Yoghurt.
Nut and seed snacks
If you are in the habit of reaching for a handful of nuts and seeds once a day you are certainly on the right track, as there are a number of benefits associated with including a serve of nuts in the diet daily.
Rich in a range of essential nutrients including zinc, Vitamin E, plant-based Omega 3 fats and magnesium, the bonus of reaching for one of the growing range of seeded snacks is that you tend to get a number of different types of nuts and seeds in a single snack, which is great when it comes to digestive health.
Good options
Some good options I recommend are the Munchme Pumpkin Seed snacks and the Grab & Go Almond Clusters Sweet & Salty.
Nut-based bars
There are plenty of snack bars to choose from in supermarkets but a closer look at ingredient lists will reveal a lot of 'healthier' snack bars that are ultimately ultra-processed and packed full of processed fats, sugars and calories.
In saying that, there are a handful of nut-based snack bars that contain relatively small amounts of added sugars (5 grams), and make for a nutrient-rich, portion-controlled snack with protein and good fats as well as a range of different nuts and sometimes, seeds.
Good options
Some good options I recommend are Carman's Almond Hazelnut and Vanilla Nut Bar and the Go Natural Bars Nut Delight.
Edamame
Not only are edamame extremely high in protein, with a half-a-cup serve offering eight to 10 grams of protein, they are also extremely high in dietary fibre, with five to six grams per serve and specifically the types of fibre known to benefit digestive health.
Find them in pods that can be heated, seasoned with a little salt and enjoyed, or dried and eaten as an alternative to high fat corn and potato chips.
Edamame makes for a great snack for those conscious of their gut health.
Good options
Some good options I recommend are Bell Farms Salted Edamame and DJ & A Nature's Protein Roasted Edamame.
Legume snacks
One of the most cost effective, plant-based proteins you can include in the diet, not only are legumes extremely high in dietary fibre but they are one of the most satisfying foods we can add to our diet, aiding blood glucose control and satiety.
It is also becoming a lot easier to include more legumes in the diet, with snack-sized serves available in supermarkets, as well as snack packs of dried chickpeas and fava beans as another healthier alternative to potato chips.
Good options
Some good options I recommend are the Edgell Snack Time Black Beans & Charred Capsicum with Zesty Salta and the Happy Snack Company Roasted Fava Beans.
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