- Nuts are our snack n ° 1 to support intestinal health with the combo of healthy proteins, fibers and fats.
- Look for non -salty nuts and not in sugar with 6 g to 20 g of protein and 3 g of fiber per portion.
- Other snacks based on user -friendly plants to search include houmous, smoothies and eDamame.
These days, going with your intestine means practicing habits that support your intestinal health. Take care of the thousands of bacteria that reside in your intestine benefit from your digestive system, your immune system, your metabolism and more.
One of the most important things you can do to feed the right microbes that live in your intestine is to maintain a healthy diet, especially by incorporating Intestine foods in your everyday meals.
Of course, this could include fruits, vegetables and foods rich in probiotics such as yogurt. But what about when it is 3 p.m. and you are looking for a salty snack? GI documents say it can be easy to find the best snack for your intestinal health – as long as you know exactly what to look for.
We talked with Janese Laster, MD., A certified gastroenterologist, a nutrition expert and obesity medicine, and the founder of the total digestive intestinal theory in Washington, DC his solution for a healthy snack of the intestine is simple: search for plant proteins and reach nuts.
Nuts are the best snack for intestinal health
Nuts are an ideal combination of healthy nutrients in the intestine that GI documents recommend. The two nuts by the handle and the nut butter make superb stings between the sleeves. In addition, you can eat them in many ways.
Nuts are a perfect combo of protein and fiber. GOOD Protein -rich snack options should have 6 to 20 grams of protein, and you should look for at least 3 grams of fiber in a high snack. For example, 2 tablespoons of almond butter have about 7 grams of protein and more than 3 grams of fiber. (Add an apple to that and you will get even more fibers.) A quarter of dissected pistachio contains about 6 grams of protein and 3 grams of fiber.
Nut Can be prepared in different ways, such as roast and salty or flavored. If you suffer from diabetes or high blood pressure, consider looking for non -salty nuts to limit the sodium intake. Similarly, when choosing nuts, look for those that contain nuts and salt or nuts, which will limit added sugars.
The more there is minimal way, the better. Laster explains that foods transformed with added sugars, sodium, emulsifiers and additives – such as fries, cookies, candies and soda – are not the best snacks for long -term intestinal health. Although all foods can run in a healthy food plan, when you have intestinal health specifically in mind, opt for less processed options.
What to look for in a healthy snack
If you want to choose a snack with your intestinal microbiome in mind, Laster recommends looking for one that is rich in plant proteins. Think of nuts (pistachios, nuts, almonds), dried edamame, houmous and vegetables, fruits with nut butter and protein shakes.
Why plant proteins? Laster says that this type of snack provides two important nutrients for a healthy intestine: proteins and fibers. “(Snacks) protein and fiber shores based on plants help nourish colic cells and diversify the microbiome,” she explains. A diversified mix of bacteria in your intestine helps keep your body healthy and resilient. The lower bacterial diversity, on the other hand, is associated with inflammation and chronic diseases.
In addition, the microbes of your colon ferment fiber in these vegetable proteins, producing short chain fatty acids, which maintain your barrierRemove inflammation and regulate your metabolism. By choosing a snack rich in plant proteins, you get the best of both worlds.
Other ideas for plant protein snacks
Fortunately, choosing a snack rich in plant proteins is not so difficult for a task. There are many easy-to-go snacks, such as bags of walnuts or cups of pre-ported houmous. But if you are looking to prepare some intestinal snacks at home, here are some of our favorites filled with plant proteins.
The bottom line
To get the most out of your snack and take care of your intestinal health, gastroenterologists recommend finding a snack rich in protein and plant-based fibers, nutrients that help feed and diversify good bacteria in the intestine. The foods that correspond to the invoice are nuts and nut butter. Other good snacks for your intestine include houmous and protein vegetables and shakes made with plant proteins.