Whether you’re having trouble going number two, or are experiencing inflammation, this could be your body’s way of telling you that you need to consume more fiber. Fiber can feed beneficial bacteria in your gut to lower levels of inflammation and decrease your chances of constipation, which is why experts at the Mayo Clinic recommend consuming between 21 and 38 grams of fiber per day. While no simple feat, you can sneak in more fiber into your diet through gut-friendly snacks.
Gut-healthy snacks add functional ingredients like fiber and probiotics to your diet, which helps with digestion, says Kelsey Sackmann, RD, MS, a registered dietician based in New Jersey. It can even increase the size of your stool and soften it, making it easier to pass through. Not only do high-fiber snacks keep your gut happy, but they can contribute to a healthier microbiome. “Having a healthy microbiome supports digestion and absorption of food and helps maintain the intestinal barrier against pathogenic bacteria and infection,” explains Malena Perdomo, MS, RDN, CDCES, a Denver-based registered dietician.
There is a myriad of fiber-full snacks on the market. To make shopping a tad bit easier, we tapped a few registered dietitians to share some of their favorite ones they like to add to their Amazon shopping cart. Below, you’ll find their recommendations. Happy snacking!
The best gut-friendly snacks on Amazon
Flackers Flax Seed Crackers — $5.00
Fiber: 9 grams per serving
Looking for a crispy and crunchy snack? Look no further than these flax seed crackers. Made of organic flax seeds, apple cider vinegar, rosemary, sage, and salt, these crackers deliver 9 grams of dietary fiber and 6 grams of protein per serving. “No fuss, just great flavor and healthy fats to keep you satisfied, maintain blood sugar levels, and feed your gut,” says Amy Shapiro, MS, RD, registered dietician and founder of Real Nutrition NYC.
Enlightened Bada Bean Bada Boom Beans — $13.00
Fiber: 5 grams per serving
Bada Bean Bada Boom Beans come highly recommended by Sackmann. “With 5 grams of fiber per serving, these crunchy broad beans will [be satisfying] and enhance gut health,” Sackmann says. They’re also a great source of protein, clocking in at 7 grams per serving. Bonus: They’re gluten- and soy-free.
KIND Healthy Grains Clusters, Dark Chocolate Granola — $6.00
Fiber: 2 grams per serving
This easy-to-munch-on granola is packed with five types of super grains—oats, millet, buckwheat, amaranth, and quinoa—that are easy to digest. Not only is a serving enriched with fiber, it contains “10 grams of protein, so you can satisfy your sweet tooth with a food that will actually help fill you up,” says Sackmann.
Lärabar Almond Cookie — $7.00
Fiber: 5 grams per serving
Lärabar’s Almond Cookie checks all of the boxes when it comes to a gut-friendly snack. This granola bar is made of just five ingredients: almonds, dates, apples, sea salt, and almond extract, which are rich in phytonutrients and fiber to help aid digestion, says Sackmann. Added sugar can mess with your gut, but this bar doesn’t contain any additives.
That’s it. Crunchables — $15.00
Fiber: 4 grams per serving
If you like chips, you’ll like this sweet version. That’s It Crunchables deliver a whopping 12 grams of protein and 4 grams of dietary fiber, and it’s made of only four ingredients: pumpkin seeds, apples, sea salt, and chili. Although these snacks have a sweet taste, you won’t find any added sugar, which are responsible for causing digestive disturbances like bloating and abdominal pain. What’s more, these crunchables are packaged in travel-friendly bags, so you can eat them on the go.
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