9 Best Snacks for Gut Health, According to Dietitians

Pistachios are a versatile, fiber-rich snack that supports gut health by promoting beneficial gut bacteria and producing short-chain fatty acids (SCFAs), like butyrate.


Rich in probiotics, kefir helps improve gut health by reducing intestinal inflammation, increasing SCFA production, and supporting beneficial bacteria, aiding in gut dysbiosis prevention.

Kefir Smoothie

Avocados are fiber-packed and promote gut health by boosting SCFA production and enhancing bacterial diversity, which may reduce the risk of colon cancer and support a healthy gut barrier.

Avocado Toast

Apples, high in soluble fiber (pectin), foster gut health by promoting anti-inflammatory bacteria and improving gut barrier function when paired with protein-rich peanut butter for a satisfying snack.

Apple and Peanut Butter

Oats are a source of beta-glucan fiber, fermentable by gut bacteria to produce SCFAs, benefiting gut health and supporting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus.

Overnight Oats

Chia seeds, rich in fiber and antioxidants, aid gut health by reducing intestinal inflammation, providing zinc, and supporting a healthy gut environment through their nutrient density.

Chia Pudding

Greek yogurt contains beneficial bacteria, promotes digestive health, and provides protein, calcium, and magnesium.

Greek Yogurt

Berries, packed with fiber, vitamins, minerals, and antioxidants, protect gut health by reducing inflammation, supporting digestive tract health, and potentially lowering the risk of digestive cancers.

Berries and Cottage Cheese

Fiber-rich chickpea hummus supports gut health by encouraging regular bowel movements, supporting beneficial bacteria growth, and perhaps lowering colon cancer risk.

Hummus and Veggie Sticks

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