If you’ve been hearing a lot about gut health lately, you’re not alone. Australians are waking up to the fact that a happy gut is the foundation of overall wellbeing, affecting everything from immunity and energy to mood and even sleep.
But while the supplement aisle is bursting with pricey probiotics and powders, the secret to a thriving gut might be hiding in your snack drawer. So, what should you be munching on to keep your digestive system in tip-top shape, without breaking the bank?
Accredited dietitian Susie Burrell has some answers, and we’ve gone a step further to bring you even more options, tips, and tasty ideas to keep your gut (and your tastebuds) smiling.
Your gut is home to trillions of bacteria, both good and bad. The more diverse your gut bacteria, the better your digestion, immune function, and mental health.
But it’s not just about popping a probiotic pill or eating the occasional salad. Proper gut health comes from consistently feeding your microbiome various plant-based foods while avoiding ultra-processed snacks like chips, biscuits, and sugary drinks.
And let’s be honest—snacking is a national pastime. The trick is swapping out empty-calorie nibbles for snacks that nourish your gut.
1. Yoghurt: The creamy classic with a probiotic punch
Yoghurt is a time-honoured snack for a reason. It’s packed with protein, calcium, and magnesium, and when you choose varieties with added live probiotic cultures, you’re giving your gut a direct boost.
Look for labels that mention ‘live and active cultures’ or specific strains like Lactobacillus or Bifidobacterium. The plainer, the better—flavoured yoghurts often sneak in added sugars or artificial sweeteners that can undo the benefits.
For a DIY twist, add a sprinkle of seeds or a handful of berries for extra fibre and antioxidants.
2. Nuts and seeds: Tiny powerhouses for your microbiome
A daily handful of mixed nuts and seeds is one of the simplest ways to support gut health. They’re rich in zinc, vitamin E, plant-based omega-3s, and magnesium—all nutrients that help your gut bacteria thrive.
Nut and seed mixes often contain various types, which is excellent for microbial diversity. You can make your trail mix with almonds, walnuts, pumpkin, and sunflower seeds.
3. Nut-based snack bars: Read the fine print
Not all snack bars are created equal. Many so-called ‘healthy’ bars are loaded with processed sugars and fats.
Look for bars with minimal added sugar (ideally under 5g per serve), a short ingredient list, and a whole nuts and seeds base.
4. Edamame: The unsung hero of plant protein
Edamame (young soybeans) are a gut health superstar. Half a cup delivers 8–10g of protein and 5–6g of fibre, including the fibre that feeds your good gut bacteria.
You can buy them frozen in pods (just steam and sprinkle with a bit of salt) or as crunchy roasted snacks. For a zesty snack, try tossing steamed edamame with a dash of chilli flakes and lemon juice.
5. Legume snacks: Fibre-rich and budget-friendly
Legumes—like chickpeas, black beans, and fava beans—are among the most affordable plant protein and fibre sources. They help keep you full, stabilise blood sugar, and provide the resistant starches that your gut bacteria love.
Snack-sized packs of roasted chickpeas or fava beans are now widely available, making it easier than ever to get your daily dose. Roast your chickpeas at home with a sprinkle of smoked paprika.
Supporting your gut health doesn’t have to mean expensive supplements or bland food. With some know-how, your snack choices can be delicious and beneficial for your digestive system.
Next time you’re peckish, reach for one of these gut-friendly options and give your microbiome something to celebrate.
Have you tried any of these snacks or have your gut-friendly favourites? Share your tips and experiences in the comments below—we’d love to hear what’s working for you!
Also read: The one carb your gut will thank you for—and it’s probably already in your kitchen
