The #1 High-Protein Snack for Better Gut Health

We are a nation of snackers: Most U.S. adults eat at least one snack every day. Snacking is so significant, data suggests snacks contribute to approximately 20% of most adults’ total calorie intake per day.

It isn’t hard to find a snack that tastes good. From chips to chocolate, a tasty nosh isn’t difficult to come by. But it can be challenging to find the perfect snack that balances both taste and nutrition. Specifically, finding a snack that checks two important boxes—high in protein and good for gut health—can feel like a tough task.

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In this article, we’ll explore a gastroenterologist’s top pick for a high-protein snack that is fantastic for your gut health—and tastes great to boot! Whether you’re looking for something to fuel your workout, tide you over between meals or simply improve your digestive system, we’ve got you covered.

How to Choose Healthy Snacks

Choosing the right snacks can offer many potential health perks, from helping alleviate potential digestive health concerns to adding important nutrients to your diet. According to Will Bulsiewicz, M.D., a gastroenterologist and U.S. medical director of Zoe, “The key is to choose snacks that actually empower our health rather than the ones that zap our energy and ruin our afternoon.” To accomplish this, Bulsiewicz recommends looking for choices that are considered both high in protein and fiber. This ideal combination for satiation and to promote gut health.

The Best High-Protein Snack for Better Gut Health

When looking for a high-protein snack that supports gut health, there are some snacks that check both of those boxes. Dr. Bulsiewicz suggests edamame as the best high-protein snack for better gut health.

Edamame, which means “beans on a branch,” are tender, young soybeans. Consuming a cup of edamame will provide you with 18 grams of protein, 8 grams of fiber, and just 188 calories. Edamame are “inexpensive, delicious and versatile, and their high protein and fiber content keeps you full to support weight-management goals,” according to Bulsiewicz.

Why Edamame for Gut Health?

Soy protein may have noticeable effects on gut health. Research shows positive effects on the gut microbiota in animals consuming soy protein. Data on postmenopausal women found a potential link between soy isoflavones and beneficial changes in gut bacteria. By consuming edamame, you will also be enjoying probiotic-rich legumes.

You can prepare edamame by purchasing frozen pods and cooking them in the microwave. Dr. Bulsiewicz recommends dusting them with sea salt, Maldon salt, or even flaky pepper for added flavor.

Other High-Protein Snacks for Gut Health

• Almonds: Consuming a half-cup of almonds packs in 15 grams of protein, 8 grams of fiber, and healthy fats and minerals. Research shows the production of butyrate, a short-chain fatty acid that serves as the primary energy source for colon cells, promoting a healthy colon lining.
• Greek Yogurt: Packed with probiotics, Greek yogurt is high in protein and supports gut health. A 6-ounce serving contains 15-18 grams of protein.
• Hummus: Made from chickpeas, hummus provides protein, fiber, and omega-3 fatty acids that all contribute to gut health.
• Kefir: Kefir, a fermented dairy or plant-based drink, contains protein, calcium, and probiotics. By choosing a high-protein, fermented yogurt, you can support your gut health while reducing bloating.
• Chia Seed Pudding: Chia seeds, packed with fiber, omega-3 fatty acids, and antioxidants, promote gut health when prepared in the form of a pudding.

The Bottom Line

Incorporating edamame into your diet can be a highly beneficial snack choice for promoting gut health while providing a substantial protein boost. By choosing nutrient-dense foods like edamame, you can satisfy your hunger and support your overall well-being. Embracing a holistic approach to gut health means considering all aspects of your diet, and making mindful snack choices is an excellent step toward a healthier lifestyle.

FAQs

• Q: Why choose edamame over other snacks?
  A: Edamame offers the best balance of protein, fiber, and flavor in comparison to other high-protein snack options.
• Q: Are edamame healthy?
  A: Yes, edamame is an excellent snack option rich in protein, fiber, and healthy fats. When prepared in a non-dirty way, they make an ideal snack choice for improving gut health.
• Q: How do I cook edamame?
  A: Dr. Bulsiewicz suggests simply microwave-frying them and sprinkling with salt and seasonings for a flavorful, probiotic-rich snack.