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A variety of colorful gut friendly snacks including fruits, nuts, and yogurt.

Gut-Friendly Snacks

Simple and nutritious snacks that support gut health, aid digestion, and reduce bloating while being easy to prepare and delicious.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 1 serving
Course: Snack
Cuisine: Gut Health, Healthy
Calories: 350
Ingredients Method Notes

Ingredients
  

Protein Sources
  • 1 cup plain Greek yogurt Choose full-fat for better satiation.
  • 1 tablespoon almond butter Use sparingly if sensitive.
  • 2 eggs hard-boiled eggs Perfect for a protein boost.
Fruits and Vegetables
  • 1 cup blueberries Rich in fiber and antioxidants.
  • 1 medium banana Pair with nut butter for better digestion.
  • 1 cup cucumbers, sliced Hydrating and easy to digest.
Healthy Fats
  • 1 avocado ripe avocado Great source of healthy fats.
  • 1 tablespoon olive oil Use on salads or veggies.
Miscellaneous
  • 1 serving chia seeds, for pudding High in fiber; mix with milk for a snack.
  • 1 small portion of nuts Choose low FODMAP options if sensitive.

Method
 

Preparation
  1. Combine chia seeds with your choice of milk in a bowl and let sit for at least 30 minutes to thicken.
  2. Prepare hard-boiled eggs by boiling them for 10 minutes, then cool and peel.
  3. Slice cucumbers and prepare your preferred protein source, such as Greek yogurt or hard-boiled eggs.
Assembly
  1. Assemble a snack plate with yogurt topped with blueberries and a sprinkle of cinnamon.
  2. Serve sliced cucumbers with hummus or topped with avocado.
  3. Enjoy banana slices with almond butter on the side.

Notes

Gently introduce new snacks to see how your body reacts, especially if you have a sensitive gut. Portion control is key to preventing bloating.