I saw a post on Instagram recently, offering “Eights Snacks Nutritionists Swear By For Gut Health.”
It was a post that went viral and I do have to give it credit because each of the snacks had a reasonable amount of calories, some protein and some fiber in them.
You’ve heard me say a lot about protein on this site, and fiber is arguably just as important but for different reasons.
I believe if you can hit your protein ranges and fiber ranges, you’ll be well on your way to a healthier version of you.
However, because I took the time to discuss low FODMAP options on this site last year and more recently, this year, I offered a spin on the original post to highlight where those same snacks could be problematic for those who struggle with IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease.)
Here are the eight snacks they referenced. I’ll set in bold the ingredients that might be problematic for those struggling with IBS/IBD and offer alternatives that might be better. If you want to see actual portion sizes to make these snacks, please check out the original post.
Fiber Chocolate Chip Cookies: Almond Flour (try rice flour, buckwheat flour or oat flour), Flaxseed, Butter, Maple Syrup, Egg, Dark Chocolate Chips
Sauerkraut Hummus Wrap: Whole Wheat Tortilla (try corn tortillas), Hummus (try a carrot-based dip with mashed carrots, tahini, lemon juice and cumin), Sauerkraut (try fermented red cabbage), Shredded Carrots, Spinach
Kefir Smoothie Bowl: Kefir (try a lactose free variation), Mango (try papaya or pineapple), Chia Seeds, Shredded Coconut
Mediterranean Chickpea Salad: Chickpeas (try lentils or edamame), Cucumber, Tomatoes (try red bell peppers), Olive Oil, Dill
Kimchi Rice Cakes: Rice Cakes, Kimchi (try fermented red cabbage), Cottage Cheese (try lactose free), Sesame Seeds
Probiotic Berry Parfait: Greek Yogurt (try soy or coconut yogurt), Mixed Berries (blueberries and raspberries are okay but blackberries or strawberries may be problematic), Honey (try maple syrup), Pistachios (try sunflower seeds or chia seeds)
Apple Tahini Bites: Apple (try an unripe banana), Tahini, Cacao Nibs, Hemp Hearts
Sardine Avocado Toast: Sourdough Bread (try rye, oat or kamut variations), Sardines, Avocado (try tahini paste), Lemon Juice, Sea Salt
As always, it’s important to note that every person struggling with IBS/IBD will have different dietary triggers. Some people may have to do complete eliminations of certain foods and some people can tolerate small amounts.
I defer to the excellent low FODMAP app by Monash so that you can see the list of red light, yellow light and green light foods as well as finding alternatives to foods you normally like but need a safer option for.
It does take some trial and error to get it all right but unfortunately, not all snacks that are good for gut health are universally good for all.
(Photo courtesy of Heather Ford)
