The #1 High-Protein Snack for Better Gut Health, According to a Gastroenterologist

 We Are a Nation of Snackers: Choosing the Perfect High-Protein, Gut-Healthy Snack

Most U.S. adults snack daily, with snacks contributing to approximately 20% of their total calorie intake. While finding a tasty snack is easy, discovering one that balances taste and nutrition, particularly being high in protein and good for gut health, can be challenging.

In this article, we'll explore a gastroenterologist’s top pick for a high-protein snack that supports gut health and tastes great. Whether you're looking for something to fuel your workout, tide you over between meals, or improve your digestive system, we've got you covered.

 How to Choose Healthy Snacks

Choosing the right snacks can offer numerous health benefits, from alleviating digestive health concerns to adding important nutrients to your diet.

“The key is to choose snacks that empower our health rather than those that zap our energy and ruin our afternoon,” says Dr. Will Bulsiewicz, a gastroenterologist and U.S. medical director of Zoe.

To achieve this, Bulsiewicz recommends looking for snacks high in protein and fiber. “This combination is ideal for satiation, meaning less 'hangry' moments with a happy, satisfied tummy. Both protein and fiber stimulate GLP-1 release, the natural version of Ozempic,” he explains. Fiber feeds gut bacteria, producing anti-inflammatory chemicals that stimulate the release of this natural hormone in our bodies.

Research by Zoe shows that consuming lower-quality, ultraprocessed snacks with little fiber and protein, like candy or cookies, is associated with higher triglycerides, worse blood sugar control, and increased hunger. Minimally processed snacks, like fresh fruits, vegetables, nuts, and seeds, had the opposite effect. “This study proves that snacking is not inherently bad, but the quality of snacks is crucial,” says Bulsiewicz.

 The Best High-Protein Snack for Better Gut Health

When searching for a high-protein snack that supports gut health, edamame stands out. Dr. Bulsiewicz highlights edamame as his top pick. 

Edamame, or young tender soybeans, are “inexpensive, delicious, and a cup delivers 18 grams of protein and 8 grams of fiber with just 188 calories,” Bulsiewicz notes. This snack can help keep you full and support weight management goals due to its protein and fiber content.

To prepare edamame, Bulsiewicz suggests purchasing frozen edamame pods, placing them in a microwave-safe bowl with 2 tablespoons of water, sealing it, and microwaving for 3 to 4 minutes. “Add a sprinkle of salt for flavor—sea salt or, for an extra touch, flaky Maldon salt,” he recommends. Aleppo pepper can also be added for a flavor boost.

Preliminary evidence suggests that soy protein may have significant effects on gut health. Research on animals showed positive effects on gut microbiota when soy protein was consumed. Data on postmenopausal women found that soy isoflavones (compounds in soybeans with estrogen-like properties) may be linked to beneficial changes in gut bacteria.

Edamame can also be enjoyed as hummus or in falafel. Another option is dry-roasted edamame, available in various flavors in many stores.

 Other High-Protein Snacks for Gut Health

Here are additional high-protein, gut-friendly snacks:

- **Almonds**: “A half-cup of almonds packs in 15 grams of protein and 8 grams of fiber, along with healthy fats and minerals,” says Bulsiewicz. Research shows that digesting almonds produces butyrate, a short-chain fatty acid that promotes a healthy colon lining.

Greek yogurt**: Packed with probiotics, Greek yogurt is high in protein and excellent for gut health.

Hummus**: Made from chickpeas, hummus provides both protein and fiber, promoting a healthy gut.

Kefir: Similar to yogurt, kefir is a probiotic-rich drink that also contains protein.

Chia seed pudding**: Made from chia seeds, this pudding is full of protein, fiber, and omega-3 fatty acids, all of which contribute to gut health. Try our Blueberry Almond Chia Pudding for a simple and delicious gut-health-supporting snack with 6 grams of protein per serving.

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.