5 Gut Friendly Snacks You Should Eat This Summer

Gut health is a concern many adults have. Family cookouts or parties in the summer don't have to stop you from making the best decisions for your gut. Here are some snack ideas that you can incorporate into your diet this summer or bring to the next outdoor event.
Black Music Action Coalition's Act III: A Conversation Around "Three Chords and the Actual Truth,"
Black Music Action Coalition's Act III: A Conversation Around "Three Chords and the Actual Truth," / Jason Davis/GettyImages

Summer is almost here and it’s the season for BBQs, outdoor events, and picnics. After being kept up in our homes during the winter months, summer is the perfect time to get out of the house, be active, and get that vitamin D.  Having more opportunities to be social can bring some challenging situations for people who have to worry about their gut health. BBQs aren’t known for including fiber or probiotic-filled foods that people who are trying to keep their gut healthy need to have for optimal health.

Poor gut health is linked to fatigue, IBS, autoimmune diseases, poor digestion, anxiety, depression, and more. Poor sleep, not being active, and eating mostly ultra-processed foods can lead to having an unhealthy gut. A healthy gut has a diverse gut microbiome, meaning there is a variety of microorganisms in the intestines. There are about 200 different species of bacteria, viruses, and fungi that live in each person's GI tract. Staying hydrated, getting enough sleep, engaging in activities that lower stress, and eating a high-fibrous diet leads to having a healthy gut. Getting probiotics into your diet is also important. Probiotics promote the growth of good bacteria in the gut.

In this article, we have 5 snack suggestions that will keep your gut happy during the busy summer months.  You can make these dishes your go-to's for a quick pick-me-up or something you can bring to the 4th of July party. Check it out!

1. Dark Chocolate Covered Strawberries

Exploring Mendocino County's Coastal Charms
Exploring Mendocino County's Coastal Charms / George Rose/GettyImages

Many desserts are packed with sugar and dairy, triggers that can upset the gut. Dark chocolate-covered strawberries are a treat that won't have you running to the bathroom later. Strawberries are rich in fiber and anti-inflammatory substances like antioxidants. Dark chocolate has much less sugar and more cacao than milk chocolate. Cacao helps reduce inflammation and increases microbiome diversity.

2. Edamame

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Edamame is a common appetizer you will find at Asian restaurants. Edamame served with soy sauce on the side is a salty and sweet snack that can satisfy a hunger craving. You can find edamame in the freezer section at your local grocery store or buy it fresh from the produce section. All you have to do is boil the edamame pods in water and add salt. You can even roast edamame by covering it in salt and olive oil and baking it in the oven at 375 degrees Fahrenheit. This is a perfect appetizer to bring to a dinner party.

Edamame is rich in fiber, which contributes to healthy bowel movements and encourages the growth of healthy bacteria. The protein and the amino acids in edamame help the gut as well. This growth of healthy bacteria can prevent the development of cancer in the digestive tract.

3. Veggies and Hummus

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Fight Fentanyl Event With Boxing Legend George Foreman III / Andrew J Cunningham/GettyImages

Veggie plates are popular at parties. Add hummus to the mix and you have a tasty, hearty snack. Hummus is made of chickpeas, which are high in fiber. If you pair hummus with fibrous veggies, you have a hunger-crushing snack. Some of these fiber-filled veggies that you can include on your veggie platter are carrots, broccoli, and artichokes.

4. Kefir Smoothie

Fermented milk, Kefir or kephir, are seen displayed for sale...
Fermented milk, Kefir or kephir, are seen displayed for sale... / SOPA Images/GettyImages

Who doesn’t like a smoothie on a hot summer day? Adding kefir as the base to your smoothie gives you a healthy amount of probiotics that are good for your gut health. Kefir is fermented milk and is similar to the taste and feel of yogurt. Add fiber-filled fruit like avocado, berries, peanut butter, and apples to your smoothie to increase your fiber intake.

This kefir smoothie recipe is a perfect to-go meal, but it's also something you can prepare for your party guests.

5. BelliWelli Snack Bars

Photo Sep 23 2022, 4 10 25 PM (2)
The Gut-Healthy Travel Snack That Will Be Your New Belly BFF This MDW. Image Credit to BelliWelli. /

The founder of BelliWelli, Katie Wilison, created the brand to help people get enough fiber and probiotics in their diet. About 70% of adults suffer from gut trouble, and Katie was one of them. From her own experience, Katie has learned that consuming probiotics and fiber can increase metabolism, balance blood sugar, and satisfy hunger. With the help of nutritionists, scientists, and her husband, Katie created BelliWelli to provide sweet treats for people with sensitive guts.

BelliWelli snacks are sugar-alcohol-free, vegan, dairy-free, and low FODMAP. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that are difficult for the small intestine to absorb. Foods high in FODMAP can cause bloating or gas.

BelliWelli snacks come in various tasty flavors: chocolate chip, crunchy peanut butter chocolate, birthday cake, cinnamon churro, strawberry shortcake, and fudge brownie. BelliWelli treats are guilt-free and are perfect to have in your bag in case you get hungry or have a sugar craving. Some ingredients included in these bars are almond butter, cinnamon, chia seeds, oats, and more. All of these ingredients listed help with gut health.

Which of these snacks will you be trying this summer? What is your favorite BelliWelli snack? Let us know in the comments.

dark. Next. Come on, Barbie! Let's go try the new OLIPOP. Come on, Barbie! Let's go try the new OLIPOP