If you need a gut health boost, but you’re not sure where to start, we’ve got you covered. We spoke to dietitians and health experts to bring you some of the best snack recommendations for gut health that are also high in protein.
Oftentimes, we hear a lot of fear mongering around gut health. There is so much information about how to improve gut health—but this area of research is quite new, and we don’t have all the answers yet. Whether you have a condition like irritable bowel syndrome (IBS), or you’re just looking for ways to support your gastrointestinal system, this list is for you.
So let’s dive in! Here are nine high-protein snacks recommended by top experts in the field of nutrition. Also, for more healthy eating advice to support quality gut health and function, don’t forget to also check out The Best Eating Habits For Your Gut Health, Say Dietitians.
Farmer’s cheese is another high-protein snack that’s great for gut health.
“A great synbiotic gut health snack includes farmer cheese paired with whole wheat crackers or crostini, berries, chia seeds, a sprinkle of cinnamon and a drizzle of honey,” says Caroline Margolis, RDN, a registered dietitian at Lifeway Foods. Many forget about farmer cheese, but it is something that they should revisit as it’s an excellent source of protein per serving and rich in probiotics because it’s made from kefir.”
Alternatively, ricotta cheese or cottage cheese could work here too. We love the combination of crackers, cheese, and fruit for a balanced and colorful snack.
“Greek yogurt is a creamy, and satisfying, high protein, gut-friendly snack. Packed with probiotics, this fermented food can increase the variety of good microbes in the gut, leading to better overall health,” explains Kim Kulp, RDN, owner of the Gut Health Connection. “Add berries to provide plant nutrients, and walnuts for omega-3 fats, both which help feed your good gut microbes, helping them, and you, thrive.”
“Greek yogurt can offer 15 grams of protein or more with probiotics,” says Chris Henigan, MS, RD, LDN, co-founder of Simple Start Nutrition, LLC. “I also mix regular yogurt with peanut butter powder to increase the protein content even more. Add some fruit for fiber and you’ve got a great snack!”
Similar to yogurt, kefir is a fermented milk product. “Kefir is a fermented drink prepared with cow or goat’s milk. Kefir is described as a “drinkable yogurt”. It contains about 10 grams of protein, and three times more probiotics than yogurt per serving. You can make kefir at home, however there are ready to drink kefir beverages available from brands at your local grocer,” Kathryn Piper RDN LD, tells Eat This, Not That!
Collagen can be mixed into oatmeal, yogurt, smoothies, or your afternoon coffee for a gut-boosting protein source.
“Not only does collagen contain almost 10 grams of protein per scoop, but it plays an important role in rebuilding and strengthening the lining of our digestive track,” explains Julie Balsamo, RD, a dietitian who specializes in guy health.