6 Gut Healthy Snacks You Need to Try Now

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Gut healthy snacks can mean the difference between feeling full of energy and enthusiasm or feeling sluggish and uncomfortable. It’s common to choose snacks based on flavor and convenience, but the quality of foods you put into your body is really what matters. 

Your gut health impacts everything from your sleep to your mood, and zest for life. Who knew choosing the right gut healthy snacks could make such a huge difference?

6 Gut Healthy Snacks You Need to Try Now | Quit Chronic Fatigue

What Is Gut Health? 

Gut health refers to the delicate balance between good and bad bacteria in your gut. You want your insides to have adequate defenses against intruders and be able to function optimally when you eat and digest food. But for many, the struggle is real!

Signs of poor gut health often include:

  • Stomachaches
  • Unusual bowel movements
  • Bloating
  • Gassiness
  • Yeast infections
  • Mood swings
  • Sluggishness
  • Poor sleep 

Making good choices for your gut (like eating gut healthy snacks) can help improve or eliminate some of your worst symptoms. Even if you’re not usually bothered by your gut health, shifting your focus could lead to life improvements you never imagined.

How Can Gut Healthy Snacks Promote Wellness? 

Gut healthy snacks work to enhance your life in a few specific ways. Take a look at these three reasons you should focus on your gut health!

Gut Healthy Snacks Help Expand Your Diet and the Nutrients You’re Getting 

It’s easy to fall into a routine of eating the same things each week. A busy lifestyle can often mean putting your nutrient needs on the back burner—always focused on something else!

Simply change up the snacks in your pantry (travel bag, or desk drawer!) to seriously impact your gut health. Use snacks to diversify your nutrients and fill the gaps left by your meals.

Eating a variety of nutrients and focusing on a balanced snacking routine can promote the growth of good flora and bacteria in your gut. If you eat less variety, you’re at risk for a poor gut takeover!

Gut Healthy Snacks Replace Sugar-Filled Treats 

Sugar sneaks its way into many popular, prepackaged snacks that flood grocery store shelves! While sugar tastes delicious, it wreaks havoc on your gut health.

By diversifying your snack intake, you inadvertently swap out some of the sugar-packed problem snacks. And that’s a good thing!

Eating snacks with less added sugar (or artificial sweeteners) helps promote a healthier gut with fewer consequences to your health.

Switching Up Your Snacks Helps Your Long-Term Health 

A balanced gut has impacts far beyond your daily battles for energy and comfort. Science proves that consuming gut healthy snacks and maintaining a healthy gut microbiome can boost your immune system for long-term health benefits.

Some types of cancers and degenerative diseases are said to be more controlled and less prevalent overall in people with a healthy gut balance. Specifically, eating gut healthy snacks that are plant-based can strengthen your immune system.

6 Gut Healthy Snacks You Need to Try

If you’re ready to pack your grocery bags and embark on a gut healthy journey, this list can point you in the right direction! Check out six delicious gut healthy snacks to improve your overall health and wellbeing. 

Pear Slices

Pears are perfect for anyone with a sweet tooth and the desire to balance bacteria in their gut. These tasty green or brown fruits are packed with prebiotics to fuel the microflora in your intestines.

What’s more, pears are said to offset high cholesterol levels and give you a boost of fiber with every serving. They are easy to pack on-the-go and can be baked, mixed, or enjoyed solo.


Kombucha is a type of ideal tea that does loads of good for your gut health. A serving of kombucha works as a wonderful morning, mid-day, or evening treat! You can pair it with other gut healthy snacks for a well-rounded snacking experience.

Remedy brand Kombucha Tea comes in a variety of flavors in a convenient can. It does well in or out of the fridge, so you can easily pack it on the go for a quick boost of healthy bacteria and antioxidants. 

Avocado On Toast or a Rice Cake 

If you shop around for the right type of bread or rice cake, they’ll act as the perfect vessel for a slice or schmear of avocado. Avoid bread or rice cakes with extra sugar or those made with white flour. Those made with whole grains, chickpeas, or quinoa are the way to go!

Put a slice or two of bread in the toaster (if you have time) or throw a few rice cakes in a bag to bring with you on your travels. Avocado is easy to bust open and spread on your vehicle of choice for a high-fiber, gut-healthy snack option.

Ants on a Log… AKA Celery Sticks with Nut Butter and Raisins

If you’ve never taken part in this fun, creative treat, you’re missing out! Crisp cool celery sticks, slathered in your favorite nut butter (or sun butter), and topped with little ants (I mean, raisins!) is a quick and easy way to eat well.

The celery and raisins provide you with a generous dose of fiber while the peanut, almond, or an alternative nut-butter spread packs a little protein punch. The combined ingredients make for a balanced gut healthy snack—great for bacterial and nutrient balance.


Drinkable yogurt, known as kefir, provides you with all the added benefits of a yogurt breakfast with less of a time crunch. Kefir is packed with healthy yeast, bacteria, and probiotics for optimal gut wellness.

You can mix kefir with nuts, berries, or oats for more filling and diversified options. Plus, putting a creative twist on any of your gut healthy snacks makes them more fun in the long haul.

Related: What’s The Difference Between Prebiotic and Probiotic Foods For Supporting Gut Health?


Almonds are the perfect crunchy snack any time of day. They are loaded with fiber, protein, prebiotics, and good bacteria for an all-around feel-good experience.

Unsalted almonds mix well with other types of nuts, berries, veggies, and pretty much all other types of gut healthy snacks. And the best part about almonds? A little goes a long way! Just a handful of this wholesome snack can fill the space between meals.

If you thought gut healthy snacks were difficult to come by and enjoy, think again! Gut healthy snacks are an easy way to diversify your food intake every day. Your belly’s microbiome is sure to flourish with the addition of good-for-you snack options.

6 Gut Healthy Snacks You Need to Try Now | Quit Chronic Fatigue

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