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Gut-Friendly Snacks for Healthy Digestion

Who loves snacks? Honestly, when I’m feeling hangry, snacks are not optional. For everyone’s safety. I don’t eat a snack daily as my digestive system is happier when I have 3-4 hours between meals. When I do snack it’s usually around 3 PM and just cannot make it until dinner.


There are a few mandatory simple rules to follow for a fuel efficient snack. This snack should leave you feeling satiated and your blood sugar not skyrocketing. The fat will help slow down the digestion so your blood sugar doesn’t spike. I also ask that my kids follow these rules. There’s always an opportunity to teach those stinkers something! The snack must contain:


  • A carbohydrate

  • Protein

  • Fat


Some good examples are:

  • Almonds and dried cherries

  • Peanut butter and apples

  • Tuna fish with avocado mayo and crackers or served on romaine lettuce

  • Rice cake with peanut butter

  • Greek yogurt with fruit. I love a good gluten free granola here too.

  • Bell pepper and guacamole

  • Dark chocolate and almonds

  • Celery and cream cheese or peanut butter

  • Cottage cheese and fruit

  • Fruit and cheese

  • 1/2 perfect bar (good lord, some have 320 calories!) and dried mangos.

  • Toast with avocado, or peanut butter, banana and cinnamon.


Obviously, some of have diets that restrict certain food groups. There are so many great dairy free, gluten free, egg free, soy free or even grain free options these days!! I LOVE grocery shopping!!!


Our body doesn’t know the difference between a bowl of sugar or a bowl tortilla chips. If you overdo the carbs, your blood sugar levels can get too high. This causes your body to make more insulin, which tells your cells to save the extra glucose as fat. That can be unhealthy if you’re already carrying a few extra pounds. It can also lead to diabetes and other related health issues.


So, a very bad snack would be one that is entirely carbohydrates. Such as chips, crackers, dried fruit or donuts. Don’t get me wrong, I LOVE chips and donuts! Just pair them with at least a protein of some sort. If you love donuts, eat one! Leave them for something special though. Even better, have one on a day you bust out a hard workout that involves muscle building.


Drop a comment with what your favorite snack is. I’m always looking for ideas !


Xo, R

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