Do you often feel hungry between meals but don’t want to ruin your diet? Snacks don’t have to be unhealthy. In fact, choosing the right snacks can actually improve your digestion and support your overall wellness. Harvard doctor Saurabh Sethi has shared a list of ten gut-friendly snacks that you can enjoy daily, helping you stay full, satisfied, and gut-healthy at the same time. Gut health is not just about avoiding digestive issues.
A healthy gut improves immunity, mental clarity, and energy levels. According to Dr Sethi, snacking wisely is an easy way to nurture your gut. He explains, “Gut-friendly snacking is possible, and these foods can support a healthy digestive system when eaten regularly.”
Gut Health: Top 10 Snacks You Can Enjoy Daily
Roasted Chana – These crunchy chickpeas are rich in protein and fiber, making them a perfect snack to aid digestion and keep your gut happy.
Plain Greek Yoghurt with Berries – Yoghurt contains probiotics, which are good bacteria for your gut. Adding berries increases antioxidants and fiber, supporting smooth digestion and immunity.
Makhana (Roasted Fox Nuts) – Light, gluten-free, and easy to digest, makhana’s fiber content helps regulate bowel movements and nourish gut flora.
Apple with Peanut Butter – Apples provide soluble fiber (pectin) for gut bacteria, while peanut butter adds protein and healthy fat, making this combo filling and gut-friendly.
Mixed Nuts with Pumpkin Seeds – These provide fiber, magnesium, and healthy fats, fostering a balanced gut microbiome and supporting regular digestion.
Hummus with Veggies – Hummus is rich in prebiotics, and paired with vegetables, it gives your gut the fiber and nutrients it needs to function well.
Boiled Edamame – Young soybeans offer protein, fiber, and antioxidants, making them an easy-to-digest, gut-supporting snack.
Dark Chocolate (70% and above) – Small portions of high-cocoa chocolate promote healthy gut bacteria, thanks to polyphenols and moderate fiber content.
Sprouted Moong Chaat – Sprouted moong is high in fiber and enzymes, enhancing nutrient absorption while gently detoxifying your gut.
Kefir or Unsweetened Buttermilk – Both drinks are packed with probiotics that help maintain gut bacteria diversity and ease digestion. Avoid added sugar for the best benefits.
Simple Snacks, Big Benefits
Dr Sethi’s video shows that you don’t need exotic foods or expensive supplements to improve gut health. Common snacks like roasted chana, yoghurt, nuts, fruits, and fermented drinks can be delicious and supportive of digestion if eaten thoughtfully. Incorporating these into your daily routine is a simple way to keep your gut happy and your body energised.
