6 Packaged Snacks for Better Gut Health

‘Gut health’ is a term that gets used often, but it can be surprisingly hard to define. Broadly speaking, it refers to the proper functioning of the digestive tract and a well-balanced gut microbiome. But looking closer—much closer—the gut microbiome “refers to the trillions of microbes that live in the digestive tract and help break down food, make certain vitamins, maintain the gut barrier, support your immune system and more,” explains Mia Syn, MS, RD. Your diet directly affects gut health, supporting—or sometimes harming—the diversity of your gut microbiome.

But with only so many meals in a day, how can you be sure to consume the nutrients your body needs to support your gut health? “Snacking offers frequent opportunities throughout the day to nourish the beneficial bacteria in the gut,” says Syn. Fiber-rich snacks or fermented foods provide the components that beneficial microbes use to grow and diversify, supporting a healthier and more balanced gut microbiome, she adds.

We spoke with dietitians to uncover the best packaged snacks for gut health, along with other strategies to support a healthy microbiome.

The Only Bean Crunchy Roasted Edamame Beans

The Only Bean Crunchy Roasted Edamame Beans are a simple snack of just edamame beans, sea salt and soybean oil. They’re loaded with fiber and protein, with each 0.9-ounce (26-gram) packet containing 4 grams of dietary fiber.

Edamame are immature soybeans, meaning they’re harvested early for a softer bite and sweeter taste. Soybeans contain prebiotic starches, such as raffinose, stachyose and verbascose. Prebiotics are fibers that ferment in the gut and act as food for beneficial microbes. This helps shape the gut microbiome and can support metabolic, digestive and overall health.,

Keep a package of Only Bean Crunchy Roasted Edamame Beans in your bag for when hunger hits.

Mauna Loa Mcada Nets All About

“Macadamia nuts contain fiber, which supports digestive health and helps promote regularity as part of a balanced diet,” says Lauren Manaker, M.S., RDN, LD, CLEC. With 2 grams of fiber per serving, Mauna Loa Mcada Nets All About make a convenient, gut-friendly snack.

Those with irritable bowel syndrome (IBS) have sensitive digestion. But that doesn’t preclude them from needing to support their gut health. Macadamia nuts are considered low FODMAP in small portions—the equivalent of 10 to 15 nuts (30 grams)—making them a suitable, gut-friendly snack for individuals who need to avoid fermentable carbs, explains Manaker.

Lifeway Kefir

Kefir is a drinkable, fermented milk beverage that’s similar to a thin yogurt. It has a tart taste and is slightly effervescent. Dietitians love kefir because it’s loaded with probiotics.

Lifeway Kefir offers large, multi-serving or single-serving bottles of kefir, plain or flavored. “Each [serving] has about 25-30 billion CFUs and 12 live active cultures,” explains Roxana Ehsani, M.S., RD, CSSD. “These probiotic cultures help diversify the gut, balance gut microbiome and improve overall digestive health,” says Ehsani.

Grab a bottle of kefir for a post-workout snack. Research shows that drinking kefir after exercise supports recovery and alters the gut microbiota in a way that benefits athletic performance.

Gutzy

Pouches aren’t just for children. They’re also a convenient and nutritious snack for adults.

“Gutzy pouches blend fruits, veggies and prebiotic fibers such as acacia fiber and oats,” comments Ehsani. “Each pouch packs a serving of fruits and veggies, between seven to 8 grams of fiber and zero added sugar,” Ehsani adds.

Acacia is a fermentable fiber typically added to foods to boost prebiotic content. Compared to other prebiotic fibers, acacia fiber may have a more significant effect on relieving constipation and promoting bowel movements. Regular bowel movements not only support gut health but also overall health, signaling a healthy gut microbiome, which is essential for immune health, mood and more.

Toss Gutzy into your backpack or purse for a nutritious mid-morning or afternoon snack.

Cleveland Kimchi

“Kimchi naturally contains probiotics formed during fermentation,” says Syn. “Fermented vegetables like kimchi are also rich in prebiotics, which selectively nourish the good bacteria in the gut,” she adds.

Research shows that diets high in fermented foods increase microbiome diversity and reduce inflammation, which are beneficial for health and supporting weight management., ,

Add kimchi to your snacks for a boost of flavor. Top eggs, salads or bowls with kimchi for a probiotic boost.

Chobani Zero Sugar

Excess sugar feeds less beneficial gut bacteria, which can disrupt microbial balance, explains Syn. Added sugars alter the diversity of microbes in your gut by feeding bacteria that consume sugar and depleting bacteria that produce short-chain fatty acids, compounds associated with health benefits.

That’s where Chobani Zero Sugar comes in, providing six live and active cultures and billions of probiotics, without the potentially harmful added sugar. “Probiotics contribute beneficial bacteria to the digestive tract, while the live and active cultures contribute to overall microbial diversity, which is important for overall gut function,” says Syn.,

Enjoy Chobani Zero Sugar yogurt topped with nuts or fiber-rich berries for an even more nutrient-rich snack.

Other Strategies to Support Gut Health

• Get sufficient sleep: Disrupted sleep can negatively impact your digestion and your body’s immune signaling and microbial balance, says Syn. Conversely, getting adequate sleep can support gut health by preserving microbial diversity and maintaining gut barrier integrity. Ehsani encourages aiming for seven to 9 hours of sleep per night.
• Incorporate regular exercise: Exercise alters the risk of certain chronic conditions, many of which may be related to gut microbial composition. This suggests that exercise may be more closely linked to gut health than previously thought. Strive for 150 minutes of moderate-intensity aerobic exercise and two strength-training sessions per week.
• Include fermented foods regularly: “Add a few servings per week of fermented foods like yogurt, kefir, kimchi, miso and sauerkraut,” suggests Ehsani. Eating fermented foods supports softer, easier-to-pass bowel movements. Additionally, regularly consuming fermented foods may reduce gut symptoms, such as bloating and gas.
• Eat meals around the same time each day: “A consistent eating schedule can help regulate digestion and bowel movements,” says Ehsani, as irregular eating patterns can lead to gut dysbiosis and inflammation. Prioritize three meals daily, with snacks between as needed.
• Add some prebiotic-rich foods to your diet: Prebiotic foods like onions, garlic, asparagus, artichokes and whole grains further support gut health, notes Syn. Prebiotic foods provide fuel for your gut bacteria, which are then converted into compounds your body uses to support health.

Our Expert Take

You don’t need to overhaul your diet to support gut health. Small, consistent choices—like choosing snacks with fiber, live cultures or fermented ingredients—can help nourish beneficial gut bacteria throughout the day. Packaged snacks can absolutely fit into a gut-friendly eating pattern. And pairing snacks with other gut-supporting strategies like regular meals, movement and sleep creates the strongest foundation for long-term digestive health.