There’s a reason the gut is known as the second brain. Gut health is everything — seriously, it plays a role in our mood, immunity, digestion, and even the foods we crave. And, while there are many external factors (such as stress, sleep, and lifestyle) that play into the health of our digestive system, our diet is something we have direct control over. But, we get it — thinking about all the foods you should or shouldn’t be eating can feel overwhelming and stressful at times. With that said, small changes add up to big results with time. Starting with one area of your diet and doing some healthy tweaking is a great place to begin. We’re here to give you some inspiration with the seven gut-boosting snacks you’ll actually be excited about adding to your diet.
Get these foods down on this week’s grocery list — not only are they totally delicious, but they’ll help fuel your body with the nutrients it needs to power through your busy day.
When Mid-Day Hunger Strikes, Try These 7 Anti-inflammatory Gut-Boosting Snacks
#1 Collagen Gummies
Collagen has been one of the hottest wellness trends over the last few years, and it doesn’t look like it’s going anywhere anytime soon. While we often hear about collagen as it relates to skin health, some wellness experts suggest that collagen may be able to help support gut health — this is super important for immune health too since nearly 70% of our immune system resides in the gut (crazy, huh?)
The problem is that while the body does produce collagen, we start to make less of it as we age. But, good news, you can get all of the immune-boosting (and skin rejuvenating) benefits by incorporating collagen into your diet! In fact, collagen is most readily absorbed by the body when eaten (versus topically used), which is why we love this anti-inflammatory gut-supporting snack. So, give these collagen gummies a try! They’re a tasty treat (without all the refined sugar) that you can actually feel good about enjoying.
Strawberry Collagen Gummies
Ingredients:
- 2 cups fresh strawberries
- 1 cup unsweetened oat, macadamia, almond, or coconut milk
- 1 tbsp raw honey
- 2 scoop collagen peptides
- 2 tbsp gelatin (preferable grass-fed)
Step #1: Start by adding the strawberries and milk of choice to a high-speed blender and blend until smooth.
Step #2: Add the strawberry puree and the remaining ingredients to a stock pot over low/medium heat and whisk well. Heat until the mixture is clump-free.
Step #3: Remove from heat and carefully pour into mini silicone molds (there are so many shape options available like hearts, stars, or seasonal-inspired molds you can find online).
Step #4: Place in the fridge to set for about an hour before removing the gummies from the molds.
Step #5: Store in a sealed glass container in the fridge.
#2 Sauerkraut
We can’t talk about gut-boosting snacks without sharing the deets on gut health and sauerkraut. The basis of sauerkraut is fermented cabbage — while it may not sound all that impressive, trust us, it comes with some major health benefits. Sauerkraut is low in calories, full of gut-supporting fiber, and rich in probiotics, which has long been known to help support digestive health.
But, not all sauerkraut is created equal — you want high-quality sauerkraut, such as Wildbrine or Bubbies.
Here are some gut-boosting snacks to try with sauerkraut:
- Serve it with rice cakes and mashed avocado
- Add a spoonful to your salad
- Or, if you love the taste, enjoy a spoonful and eat it plain
#3 Mango
Need another excuse to indulge in one of nature’s most delicious healthy sweets? We got you covered — mangos actually come with some pretty legit benefits related to gut health.
This sweet fruit is rich in digestive enzymes and fiber. Plus, it practically tastes like dessert (without the guilt), so it’s super easy to find ways to enjoy it.
So if you’re looking for one of the most delicious gut-boosting snacks, consider some of these tasty ways to get mango into your diet:
- Enjoy mango with a piece of 70% or darker unsweetened dark chocolate (yum!)
- Blend frozen mango into a smoothie with a scoop of JS Health X FitOn Protein Powder for an added probiotic and protein boost.
- Add sliced or cubed mango to a salad.
- Serve it on top of probiotic-rich yogurt (we love greek or coconut yogurt) for an additional gut-supporting boost.
Speaking of fruits rich in gut-benefiting digestive enzymes, consider adding papaya and pineapple to your diet! They’re rich in the enzymes papain and bromelain, two anti-inflammatory nutrients known to aid digestion and support a healthy gut.
#4 Gut-Friendly Chocolate? Say No More!
Ok, so we’re not talking about the chocolate bars you find at the checkout line at the grocery store here, but the real stuff (like the 70% or darker, unsweetened varieties) may come with some impressive benefits.
Amazingly enough, some research has suggested that when you eat dark chocolate, it ferments and may promote the growth of good microbes in the gut, while also producing anti-inflammatory compounds. And, when you eat it in its natural state, chocolate (or cacao) can benefit a wide range of factors such as mood, and heart health.
Here are some tasty ways to enjoy chocolate as one of those healthy snacks you can get excited about:
- Use raw unsweetened cacao powder in smoothies.
- Enjoy a piece of raw unsweetened dark chocolate with a piece of fruit.
- Sprinkle raw cacao nibs over a sliced banana with almond butter.
- Make a chocolatey chia pudding or overnight oats by adding a spoonful of cacao powder to your base recipe.
Need some more recipe inspo on how to add some chocolate into your diet the healthy way? Try blending up this decadent chocolate smoothie bowl.
Antioxidant-Rich Chocolate Smoothie Bowl
Serves: 1
Ingredients:
- 1 frozen banana
- 1 tbsp raw unsweetened cacao powder
- 1 tbsp almond butter
- ¼ cup unsweetened coconut milk
- 1 tbsp raw honey
- For topping: shredded coconut, blueberries, chia seeds
Step #1: Add all ingredients minus the toppings to a high-speed blender and blend until smooth (add a splash more milk if needed).
Step #2: Pour into a serving bowl and top with desired toppings.
Step #3: Enjoy!
#5 A Cookies & Cream Kefir Shake
We all know yogurt to be one of the best (and tastiest) foods for gut health. So, if you’re a yogurt lover, here’s another one of those gut-boosting snacks you may want to consider.
Similar to yogurt, kefir is a fermented beverage (believe us, it tastes more delicious than it sounds, see our recipe below!) that is loaded with gut-supporting probiotics.
It makes a great yogurt swap when you are looking to switch things up a bit. And if you’re dairy-free, you can still get all of the amazing kefir benefits! We love store-bought options like Forager Project and Cocoyo Coconut Milk Kefir, or Inner-eco and GT’s Coconut Water Kefir.
Plus, you can jazz it up by adding kefir to smoothies.
Here’s a yummy recipe to get you started:
Cookies & Cream Kefir Shake
Serves: 1
Ingredients:
- ½ cup plain kefir
- ½ cup oat milk
- 1 frozen banana
- 1 tbsp raw unsweetened cacao nibs
- 1 scoop JS Health X FitOn Protein Powder Cookies & Cream flavor
- 1 tbsp raw honey
Step #1: Add all ingredients to a high-speed blender and blend until smooth.
Step #2: Enjoy!
#6 Hummus and Veggies
Hummus and veggies… so simple, but one of the best gut-boosting snacks! The star of this dish? Chickpeas! In addition to providing a wide range of nutrients such as protein and minerals, chickpeas are rich in fiber, making them a delicious choice for a healthy gut — just one cup provides 12.5 grams of fiber!
Transform your chickpeas into a tasty hummus dip and serve it with a side of veggies (since they’re rich in fiber and nutrients) for the ultimate gut-healing snack.
#7 Nut Butter Stuffed Dates
When you want a sweet treat that is good for the gut (and the soul) look no further. Medjool dates are a rich source of fiber, which can aid digestion. Plus, they’re full of nutrients like magnesium, potassium, and B vitamins, and truly taste like nature’s candy. While they’re delicious (and beneficial) on their own, stuffing your dates with a spoonful of nut butter or chopped nuts (another fiber-rich food) makes for a delicious gut-boosting snack.
Enjoy Snacks Your Taste Buds & Gut Will Love
Gut-boosting snacks can be delicious, and these five anti-inflammatory snacks also prove that healthy eating can taste pretty darn good. And if you want to give your gut even more TLC, there are ways to support your digestion outside of your diet. Try incorporating these 5 habits for a healthy gut into your daily routine!
