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Gut Healing Snacks

When we are hungry, we often grab what is available now which most likely is to be a processed food to our gut’s detriment. But you can satisfy your cravings, heal your gut, reduce inflammation and improve your beneficial bacteria all at the same time. Here are some of my favourite gut-friendly snacks:

Baked Sweet Potato Wedges

Roast some sweet potato wedges in an anti-inflammatory oil such as olive oil or ghee for dinner, and make extra for snacks. Even quicker and easier is using your air fryer. This can give your more vitamins from your food, satisfy your salty craving whilst giving you more fibre to eliminate toxins from your body.


Make a smoothie with your choice of fruit, ice, and protein powder gives you nutrition and takes away some of the mechanics of digestion. Also to increase the gut-healing benefits, adding collagen powder, L-Glutamine, chia seeds, probiotics (from kefir, yoghurt, by capsule). Here is one of my favourite recipes here.

Muffins or Cakes

Making your own muffins or cakes and eating them fresh, or thawed from the freezer, gives you that treat feeling without the nasties from processed foods. Keep the base using almond meal, almond milk, olive oil, stevia (if needed), eggs, and baking powder the same, and rotate to the flavours around from cacao, banana, berry, coconut, cinnamon, sultana, pear, honey, and apple. Here is the link on how to take a muffin or cake recipe to be healthier and good for the gut, give it a try and adapt the flavours.

Kefir or yoghurt with berries

Increase your beneficial bacteria with plain, full-fat kefir or yoghurt. If avoiding dairy, there are also dairy-free alternatives to buy or that you can make. Mix in some fruit and nuts for added flavour, texture, and fibre.

Wholegrain toast with banana almond butter and banana or avocado

An easy powerhouse and filling prebiotic snack to help feed, grow and sustain beneficial bacteria in your gut.


Is a Korean staple of fermented cabbage packed with vitamins. It is found in the fermented section of the supermarket packed. Healthy bacteria can prevent the overload of yeast infections. Eat on its own or add to the side of veggies.

Nuts with a piece of fruit

Nuts contain fibre and are high in healthy fats that reduce inflammation. Keep your portion size to 30g and have with a piece of fruit to ease digestion and to stabilise the sugar from the fruit.


Gummies are like making jelly, using organic grass-fed gelatin for it to set with kombucha and a fruit or fruit juice of your choice. Slice them into small snack portions, for lunch boxes or add to yogurt, puddings etc. Here is the link from my favourite gummies.


Jazz up your rice cake or whole-grain crackers with hummus, tzatziki, and guacamole to help keep it interesting.


Another one for those salty cravings that contain fibre, antioxidants, fibre, iron and copper. 10 olives is a good serving size to avoid excess salt.

Homemade popcorn

Making popcorn at home avoids excess salt and sugar. It's actually easy and there are plenty of recipes out there to choose from. Add your favourite herbs and spices such as paprika, garlic or onion powder with nutritional yeast, cinnamon, cacao and stevia.

Collagen tea

Collagen helps repair the gut lining and we all need some of that from time to time, Brew your favourite tea and add a collagen powder. You won't taste it, it will just be a little thicker and be more satisfying.

Chia Fresca

Chia seeds in liquid form a gel-like substance that soothes and heals the gut lining. Aztec warriors drank liquids with chia seeds, like a Gatorade before war for an energy boost. Infuse your water with some fruit and a sweetener, such as lime and honey, add chia seeds and combine.

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