1. Roasted Chana

Rich in both fiber and protein, roasted chana is a convenient and filling snack. The fiber helps feed beneficial gut bacteria, while the protein keeps you energized — making it an ideal on-the-go option.

2. Plain Greek Yogurt with Berries

Greek yogurt is packed with probiotics, essential for maintaining a healthy gut. Add berries for a boost of antioxidants, fiber, and natural sweetness — creating a well-rounded, nutrient-dense snack.

3. Makhana (Roasted Fox Nuts)

Low in calories and easy to digest, makhana is rich in antioxidants and magnesium. Lightly spiced roasted makhana offers a tasty and gut-friendly crunch.

4. Apple with Peanut Butter

A classic combo — fiber from apples meets the healthy fats and protein in peanut butter. This snack stabilizes blood sugar and provides long-lasting energy, making it great for digestion and metabolism.

5. Mixed Nuts with Pumpkin Seeds

A handful of mixed nuts and seeds delivers healthy fats, protein, and fiber. Pumpkin seeds add minerals like magnesium and zinc. This snack supports gut health, heart health, and weight management when enjoyed in moderation.

6. Hummus with Fresh Veggies

Hummus, made from chickpeas, is high in fiber and protein. Paired with crunchy veggies like carrots, cucumbers, or bell peppers, it makes for a satisfying, gut-friendly snack.

7. Boiled Edamame

Edamame (young soybeans) are naturally high in fiber, protein, and essential nutrients. Lightly seasoned, they’re easy to digest and an excellent plant-based snack.

8. Dark Chocolate (70% or Higher)

Dark chocolate, when eaten in moderation, is rich in antioxidants and may benefit gut bacteria. Choose varieties with at least 70% cocoa for maximum health benefits and minimal added sugar.

9. Sprouted Moong Chaat

Sprouted moong beans are easy to digest and loaded with fiber, protein, and micronutrients. Add tomatoes, onions, and lemon juice for a refreshing and energizing gut-friendly chaat.

10. Kefir or Unsweetened Buttermilk

Fermented drinks like kefir and buttermilk are probiotic-rich and support a healthy gut flora. They’re also hydrating and provide a gentle source of calcium and protein. Stick to unsweetened versions to avoid excess sugar.

Final Thoughts

Dr. Sethi’s expert advice proves that snacking can be both enjoyable and beneficial for digestive health. By choosing snacks rich in fiber, protein, antioxidants, and probiotics, you can nourish your gut, maintain consistent energy levels, and reduce reliance on processed foods. These snacks are easy to prepare, versatile, and suitable for a wide range of lifestyles — whether you're working from home, in the office, or on the go. And best of all, gut-friendly doesn’t have to mean boring. With options this tasty, taking care of your digestive health has never been easier.

Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet or health routine.