The Best 10 Fiber-Filled Snacks for Optimal Gut Health

Snacking is a great way to boost your energy and make it through the day in between meals. Plus, choosing the right things to eat can even help boost physical and mental health. Here is a list of 10 fiber-filled snacks for optimal gut health.

Find out why it’s so important for us to take care of that health and what we should be snacking on in order to improve our gut microbiome easily. Plus, check out the signs of an unhealthy gut and some simple tips you can follow to help improve gut health today.

What is Gut Health and Why Does it Matter

The gut microbiome consists of millions and trillions of small microorganisms that can be helpful or hurtful. When the gut microbiome is in balance, it forms a symbiotic relationship with the rest of the body. This means that they provide many benefits such as making nutrients and vitamins, digesting food, breaking down toxins, and more.

If the microbiome is unbalanced, this can lead to harmful consequences. Unbalanced gut bacteria may be due to disease, certain foods, the overuse of antibiotics, or many other issues. When the microbiome is unbalanced, the body becomes more susceptible to disease. Luckily, there are foods you can eat in order to help promote your gut health and balance the microbiome.

10 Fiber-Filled Snacks for Optimal Gut Health

Here are 10 fiber-filled snacks for optimal gut health. The gut microbiome needs fiber in order to thrive, so make sure you check these out and get snacking!

1. Berries and Yogurt

Berries are a great option as they are high in vitamins, minerals, and fiber. Pairing these with a healthy yogurt can make a fiber-filled protein-rich snack.

2. Hazelnuts and Honey

Hazelnuts are one of the best nut options as they are very high in antioxidants, fiber, and healthy fats. They have a high amount of zinc, potassium, folate, and vitamin B6 as well. Eating this with something sweet and gut-healthy like honey can be a fun and simple snack.

3. Almonds and Seasoning

Almonds are another nut that is high in protein and healthy ingredients. They are also full of healthy fat and antioxidants, along with vitamin E, fiber, and protein. Crisp up your almonds and roast them in the air fryer, microwave oven, or pan. Add some seasoning to make it a salty savory treat.

4. Microwave Mug Carrot Cake

Carrots are an amazing vegetable that contains a lot of fiber. Carrots are also rich in potassium, vitamin K, antioxidants, and beta-carotene. Make a quick microwave mug cake by cracking an egg, adding a quarter cup of almond flour, sweetener, a pinch of baking powder, and grated carrots. This will make a super quick yet tasty snack to get you through the day.

5. Cottage Cheese and Crackers

Cottage cheese is high in protein and can leave you feeling full. This snack can be even better if you add whole-grain crackers to the mix. The crackers will boost the fiber of the snack and make it even more gut-healthy.

6. Peanut Butter and Celery

Peanut butter is full of healthy fat, protein, and a bit of fiber. The biggest contributor to gut health is celery, which is full of fiber and vitamins and can even act as a form of hydration for the body, which is essential for a healthy gut.

7. Chia Seed Smoothie

Chia seeds are an incredible option for anyone who is looking to add a bit of extra nutrients to their diet. They are high in fiber, omega-3, protein, and minerals. Chia seeds have been found to improve digestion and regulate blood sugar, as well as reduce oxidative stress and inflammation. Add chia seeds to any quick smoothie you make to boost fiber.

8. Toast and Toppings

An incredibly simple yet tasty fiber-filled snack or optimal gut health is toast. This is especially the case for whole grain toast, as it is much healthier and has much more fiber than white bread. Make some toast and add any sort of toppings to it to boost its nutrient content. This can be berries, avocado, Greek yogurt, cucumber, or any other toppings.

9. Edamame Crisps

Economy is a delicious and overlooked snack that is an amazing option for gut health. It is a type of legume that is high in fiber and rich in vitamins and minerals. It contains folate, magnesium, iron, calcium, and many more vitamins and minerals. Edamame is very easy to air fry, pan fry, or toast. Plus, they make a great chip substitute for picking up dip!

10. Fruit 

Here is the simplest snack option. Eat some fruit. Fruit is high in fiber, minerals, and vitamins. While it contains sugar, the fiber in it helps to regulate the absorption of the sugar, making whole fruit a much better option than any fruit juice on the market.

Signs of An Unhealthy Gut

At the end of the day, we have to listen to our bodies in order to know what is going on. Some signs of an unbalanced gut microbiome include physical symptoms such as bloating, nausea, trouble going to the bathroom, indigestion, and fatigue. You may also develop skin irritation, food intolerances, changes in mood, depression, or weight changes. Check out the tips below to help boost your gut health.

Quick Tips to Boost Gut Health

Here are some quick tips to help you boost your gut microbiome health. Check them out, and watch how healthy you start to feel. Remember that changes to your gut take time, so be patient and determined. 

• Reduce processed foods – some of the additives and preservatives in processed food can be detrimental to gut health. Start avoiding processed food and start cooking with more whole foods in order to boost your gut health.
• Sleep more – lack of sleep can be one of the biggest reasons for an unbalanced microbiome. Get enough rest and this might help improve your gut.
• Eat the rainbow – it is important to eat a diversity of fruits and vegetables to help promote a balanced and diverse gut microbiome. So start eating the rainbow and making sure your plate is colorful.
• Avoid unnecessary medication – make sure to only use antibiotics in cases where there is a medical cause. Listen to your doctor and if you do end up taking antibiotics, learn how to replenish your gut bacteria.
• Probiotics and prebiotics – probiotics are the strains of helpful bacteria found in fermented foods that you can eat in order to colonize your gut. Prebiotics are food for these helpful bacteria, in other words, fiber.
• Hydrate –  it is very important to hydrate properly to help promote a healthy gut environment.
• Manage stress – stress can be the main reason your gut health is unbalanced. Manage stress with helpful techniques such as meditation, breathing exercises, or physical activity.

The Takeaway

You are gut health matters and we should be looking after it. These 10 fiber-filled snacks for optimal gut health are great options to pick from. Start snacking on them and make sure you’re watching out for signs of an unbalanced gut microbiome.

Remember that health comes from within, so eat healthy, exercise when you can, and take care of your mental health. Good daily habits become good building blocks to improve mental, physical, and emotional wellbeing. Try to take care of your gut health too! Get your complete guide to gut microbiota health for free here.