In This ArticleView AllIn This ArticleHow to ChooseThe Best High-Protein Snack for Gut-HealthOther Snack Ideas
In This ArticleView All
View All
In This Article
How to Choose
The Best High-Protein Snack for Gut-Health
Other Snack Ideas
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Photo:JERRELLE GUY
JERRELLE GUY
We are a nation of snackers: Most U.S. adultseat 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.
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.
25 Gut-Healthy Lunches That Are High in Protein
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.,
“The key is to choose snacks that actually empower our health rather than the ones that zap our energy and ruin our afternoon,” saysWill Bulsiewicz, M.D., a gastroenterologist and U.S. medical director of Zoe.
The perfect way to accomplish this? Bulsiewiczsays to look for choices that are considered both high in protein and fiber. “This is the ideal combination for satiation, meaning less ‘hangry’ with a happy, satisfied tummy. Both protein and fiberstimulate GLP-1release, the natural version of Ozempic,” he says. How so? Fiber feeds gut bacteria, producing anti-inflammatory chemicals that stimulate the release of this natural hormone in our bodies, Bulsiewicz explains.
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. When we asked Bulsiewicz for his top pick, he was happy to share thatedamameis the best high-protein snack for better gut health.
Why edamame? The young, tender soybeans are “inexpensive, delicious and snacking on a cup delivers 18 grams of protein and 8 grams of fiber tightly squeezed into just 188 calories,” Bulsiewicz says. He also points out that this snack may help keep you full to support weight-management goals because of its protein and fiber content.
His go-to way for preparing edamame is to purchase frozen edamame pods, pour them into a microwave-safe bowl with 2 tablespoons of water at the bottom, seal it and microwave for 3 to 4 minutes. “Add a sprinkle of salt for flavor. You can go with sea salt, but next level would be flaky Maldon salt,” he recommends. Dusting them withAleppo pepperis a nice option, too.
Preliminary evidence suggests that soy protein may have noteworthy effects on gut health. For example, research on animals showed positive effects on the gut microbiota when soy protein was consumed.Data on postmenopausal women also found that intake of soy isoflavones (compounds found in soybeans that have estrogen-like properties) may be linked to beneficial changes in gut bacteria.
Edamame can also be enjoyed as a hummus or as an ingredient in falafel. An alternative option is dry-roasted edamame, which can be found in a variety of flavors prepackaged in the snack aisle in many stores.
Other High-Protein Snacks for Gut Health
Chow down on these other high-protein, gut-friendly snacks:
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.
EatingWell.com,
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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