Gut-Healthy Snacks to Help Boost Digestion
Health ConditionsDigestive Health

3 Types of Gut-Healthy Snacks for Better Digestion

3 Types of Gut-Healthy Snacks for Better Digestion
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Published on September 26, 2025
Medically Reviewed by
Gut health has been linked to a host of health benefits, including better mood regulation, deeper sleep, and enhanced immunity.

 But the advantage that tops the list is, not surprisingly, good digestive function.
"The digestive system relies on a healthy balance of good bacteria in the gut [the gut microbiome] to operate properly, which includes absorbing nutrients effectively and moving food through the digestive tract for waste elimination," says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California.

"Good digestive health is essential for the body in so many ways, which is why focusing on gut-healthy practices is important, starting with what you're eating," he says. That applies to everything you eat each day, including snacks.

With that in mind, here are three types of snacks that can keep your taste buds and your gut happy.

1. Probiotic-Rich Snacks

Probiotics are the live beneficial bacteria that are the foundation for a strong gut, says Adiana Castro, RDN, a registered dietitian specializing in gut health, and the owner of Compass Nutrition in New York City. These bacteria help balance the gut's community of microorganisms, says Dr. Farhadi.

Probiotics can be found naturally in certain foods. Some snack options that are rich in probiotics, says Castro, include:

  • Greek yogurt
  • Kefir
  • Aged cheeses
  • Kimchi
  • Sauerkraut
  • Fermented pickles

"Since heat kills beneficial bacteria, look for products that add the beneficial live bacteria after pasteurization, or that don't undergo pasteurization," Castro says. "For maximum benefit, eat probiotic-rich foods at cold or room temperature rather than cooking them to retain as much of the live bacteria as possible."

While you can also buy supplements that contain probiotics, it's better to get them from food, since then you'll also get the vitamins, minerals, fiber, and other nutrients that support gut health as well, Farhadi says.

2. Prebiotic-Rich Snacks

Prebiotics are what feeds probiotics, the good bacteria in your gut microbiome.

 They’re nondigestible fibers that fuel the beneficial gut bacteria, Castro says. Without prebiotics, our vital microbes won’t get the fuel they need to maintain a balanced and strong microbiome.

Some snacks that are naturally rich in prebiotics, says Castro, include:

3. Snacks With Polyphenols

Polyphenols are plant compounds that reduce inflammation and support gut health, says Castro.

Many of them are concentrated in the skin of fruits and vegetables, but you can get them from a breadth of other food sources as well, she says. Consider polyphenol-packed options like:

  • Berries like raspberries, blueberries, blackberries, or strawberries
  • Chickpeas
  • Edamame
  • Nuts like almonds and walnuts
  • Dark chocolate
Research suggests that dietary polyphenols can also mitigate oxidative stress, which is when there's an imbalance in the body that may contribute to tissue damage and poor cell function. Reducing oxidative stress not only aids gut health, but it can help prevent some chronic diseases as well.

Gut-Healthy Snack Combinations

Using the three main categories above, it's easy to put together snacks that give your gut a boost. "In short, probiotics add to your microbiome, prebiotics feed them, and polyphenols protect them," says Castro. "They work as a team and they are all needed in optimizing and maintaining gut health."

Some ideas, says Castro, include:

  • Smoothie with banana, chia seeds, raspberries, and kefir or Greek yogurt
  • Overnight oats made with rolled oats, chia seeds, unsweetened cocoa powder, and peanut butter
  • Avocado toast with sourdough bread, spinach, and drizzle of olive oil
  • Hummus with unpeeled carrots and red bell peppers
  • Apple slices with peanut butter
  • Trail mix with dark chocolate, nuts, and unsweetened dried fruit

If you're new to adding prebiotics, polyphenols, and probiotics to your eating plan, increase them gradually to let your gut microbes adjust, says Castro. Too much at once could lead to gas and bloating if your body isn’t used to them.

That's the rule for fiber as well, says Farhadi. Many of the items above are also rich in fiber, another nutrient that boosts digestive health. It's best to incorporate more of these snacks into your diet gradually so your body can get used to them over time. When increasing fiber, make sure to increase your fluid intake, which will reduce the risk of bloating and gas.

The Takeaway

  • Supporting gut health is important for a range of physical and mental functions, particularly for digestive health.
  • Snacks rich in probiotics, prebiotics, or polyphenols can help guide your snacking decisions for better gut function.
  • Adding these snacks gradually is helpful for preventing bloating or gas that might occur as your gut microbes adjust to these foods.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. The Brain-Gut Connection. Johns Hopkins Medicine.
  2. Lin Z et al. Gut microbiota and sleep: Interaction mechanisms and therapeutic prospects. Open Life Sciences. July 2024.
  3. Wiertssema S et al. The Interplay Between the Gut Microbiome and the Immune System in the Context of Infectious Diseases Throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. March 2021.
  4. Berg S. What doctors wish patients knew about improving gut health. American Medical Association. March 2023.
  5. Probiotics. National Institutes of Health. March 2025.
  6. Guarino MPL et al. Mechanisms of Action of Prebiotics and Their Effects on Gastro-Intestinal Disorders in Adults. Nutrients. April 2020.
  7. Kasprzak-Drozd K et al. Beneficial Effects of Phenolic Compounds on Gut Microbiota and Metabolic Syndrome. International Journal of Molecular Sciences. April 2021.
  8. Mithul Aravind S et al. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Research International. April 2021.
  9. Dietary fiber: Essential for a healthy diet. Mayo Clinic. December 11, 2024.
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Reyna Franco, RDN

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Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Elizabeth Millard is a freelance writer based in northern Minnesota. She focuses on health, wellness, and fitness, and has written for Runner's World, Bicycling, Self, Women's Health, Men's Health, Prevention, Experience Life, and more. She is an American Council on Exercise–certified personal trainer and a Yoga Alliance-registered yoga teacher. She graduated from Harvard University with a bachelor's degree in English.
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