My Favorite Gut Healthy Snacks
After all of the work I have done with my Nutritional Therapy Practitioner, I have learned through testing (as well as trial and error) that certain foods simply do not agree with my body. I have a food sensitivity to wheat/gluten and dairy…so I avoid those foods in my every day meals in order to avoid feeling sick. I also am still continuing to heal my gut, so there are some other foods that I do not digest well and that do not agree with my body currently. If you are in a similar situation and are struggling with food sensitivities or health issues, I know how frustrating it can be to have a need to avoid certain foods. So I’ve put together a list of my favorite gut healthy snacks that are all gluten/dairy free, and are also free of any gums, natural preservatives, or artificial flavorings as all of these can be difficult to digest and disrupt gut health as well. These snacks for gut health are packed with healthy fats and proteins, and keep me sustained at any time of the day between meals!
Let’s start with some proteins…
For any of you beef jerky lovers out there…these are gold. They come in beef and turkey flavors and are grass-fed/free range. Each stick contains 9-10 grams of protein. Super easy and delicious choice for protein on-the-go! I find these at Trader Joes.
2. Epic Bars
Similar to Chomps, these are also a great easy protein option! They are similar to “beef jerky” as well but come in the form of a bar. They offer many different meat options and flavors including chicken, beef, lamb, salmon, venison, bison, and probably more that I’ve never even seen! I’ve found these at Trader Joes, Whole foods, Sprouts, and even some Safeway/Vons.
3. Vital Farms Hard Boiled Eggs
So I personally am one of those people that love hard-boiled eggs, but I’m not willing to put the time/effort into making them on my own (and worse, peeling them on my own! Haha). Enter: Vital Farms. These are already hard-boiled, already peeled, and pre-packaged; each pack even includes a little salt and pepper packet! They are also pasture-raised, which is an added bonus as they provide more nutrients than conventionally-farmed eggs. I find these at Whole Foods.
4. Crown Prince Smoked Clams
I honestly was a little bit hesitant to try these at first, just because they don’t look super appealing at first. And they smell a little fishy, to be honest. BUT don’t let the look or smell deceive you – they are delicious! My nutritionist taught me to eat them mixed with some fresh pico de gallo and Terra Chips plantain chips. It’s a PERFECT combination and I would highly recommend. I find these at Whole Foods.
5. Crown Prince Smoked Oysters
Very similar to above, I eat these the same way that I eat the smoked clams. Both oysters and clams are full of great nutrients and an easy way to diversify your protein sources! I find these at Whole Foods.
6. RX Bars
These are a delicious option when it comes to gut healthy snacks! They contain protein, carbs, and healthy fats all to keep you satisfied when you need some food in a pinch. I’ve seen these all over – Trader Joes, Sprouts, Whole Foods, Safeway, Vons…they are pretty popular.
Moving on to some delicious carbs…
7. Just Beets
These can be found at Trader Joes and they are so simple and delicious. As the name states, they are literally “just beets”. A great way to get some healthy carbs and fiber into your diet.
8. Jackson’s Honest Potato Chips
When I first found these sweet potato chips, I’m pretty sure I went through like 3 bags of them in a week, haha. They are SO GOOD. I like to eat them on their own or break them up and sprinkle them on top of salads/meals for an added crunch! I’ve seen these at Sprouts and Whole Foods.
9. Terra Chips
So my two personal favorites of this brand are the Sweet Plantains and regular Plantains. These are made with just plantains and coconut oil; the sweet ones are obviously sweet while the regular ones are more savory/salty. I like to also crush these up and add them to meals! I’ve seen these at Sprouts and Whole Foods.
10. Bare Baked Carrot Chips
My favorite are simply baked carrot chips & salt! This brand also has baked apple chips, banana chips, and coconut chips which are all delicious as well. I’ve found these at Sprouts.
11. Fruit Bars
These are so simple and delicious! They are only 99 cents at Trader Joes and a delicious and easy way to get a quick snack in. They come in many flavors and the only ingredients are real fruit.
12. SeaSnax Seaweed
These are a light, delicious snack for all you seaweed lovers out there. I LOVE sushi so eating this reminds me of eating sushi…just without the fish and the rice, hahaha. Sea vegetables also have very important nutrients such as iodine, which are essential for our health. These are just seaweed and olive oil. I find them at Whole Foods.
13. Grain-free Granola & Bars
Purely Elizabeth is my favorite brand for these! Their grain-free granolas & bars are essentially combination of fruits, nuts, seeds, coconut oil, and coconut sugar. They are delicious and the perfect addition to some dairy-free yogurt, eaten with nut milk, or just eaten on their own! I’ve found these at Sprouts and Whole Foods. They also technically could fall within the category below (“healthy fats”) because they are primarily made of nuts/seeds.
And lastly, here are some nourishing fats…
14. Sprouted Nuts/Seeds
Seeds that are “sprouted” are actually much easier to digest – so I opt for those when possible and I recommend them for anyone struggling with digestive issues. Go Raw is a great brand that offers many options which are sprouted. I LOVE their pumpkin seeds and sunflower seeds. I find the Go Raw brand at Whole Foods and Sprouts.
15. Nut/Seed Butter
I LOVE nut butters. Artisana has some really great organic options, and they sell pre-packaged single serving options. Their cashew butter is my personal favorite. Trader Joes also has some great options for nut butters. Peanut allergies are very common these days and sunflower seed butter is a delicious alternative (it even reminds me of peanut butter a little!).
These are a great option that provide both nourishing fats & carbs! They are made from dates and nuts. There are SO many different flavors to choose from. I’ve also seen these all over at many stores.
OK, this is my all-time favorite dark chocolate. This stuff is RICH…so it’s not for the light-hearted or ones that only like super sweet chocolate, haha. But if you’re looking for a super decadent cacao flavor, this stuff is for you. It’s full of healthy fats and fiber, and made purely with 100% dark chocolate. I buy these at Trader Joes. They are delicious on their own or paired with some nut/seed
Other Great Gut Healthy Snack Options
Here are a few more snack ideas that are not already mentioned and are food allergy/sensitivity friendly.
18. Avocados (great nourishing fat option)
19. Plain Fruit
20. Plain Veggies (I like to dip these in homemade guacamole or nut/seed butter).
I’m sure there are many other great food allergy/sensitivity-friendly snacks out there that I haven’t listed and/or haven’t tried, but these are my current favorites! I always have some stashed away at work, in my cupboards, and in my purse to avoid blood sugar drops and make sure I am staying energized and satiated. I also bring a “snack bag” with me anytime I travel and fill it with a variety, so that I can still eat foods that agree with my body and won’t make me sick even when I’m on the go or may be unable to find a grocery store that sells these items. Eating this way truly does help me to feel my best both physically and mentally, and having a wide variety of snacks for gut health that I can have on hand makes living a life with food intolerances much easier and more enjoyable! I hope this was helpful 🙂 If you have any questions, comments, or other easy snacks you’d recommend — feel free to drop them below in the comments!