When it comes to health, everyone appears to be talking about gut health, and it’s easy to see why. Our guts have a massive impact on many different bodily functions and are closely linked to the brain and heart. If you are trying to jump on board with the emerging trend of gut health, you may be worried that your diet will be left looking bland, boring and tasteless. But fear not, here is everything you need to know about gut-friendly solutions and how you can indulge in tasty snacks that don’t disrupt your gut.

Why is everyone talking about gut health?

As with any health trend, it’s hard to trace its emergence back to any particular moment or point in time. Just like high-protein diets and meat-free lifestyles, gut health has slowly emerged over time. 

Speaking of high-protein, the trend of diets made for bulking could’ve played a role in the emergence of gut health. Many people have spent years consuming excessive amounts of red meat for the benefits it brings in terms of muscle mass. The downside of this is adverse effects on the gut, with red meat being linked to inflammation in the gut. One potential explanation for the rise of gut health is the problems that have been caused by years of following a high-protein diet with high amounts of red meat.

As with most modern trends, social media plays a part too. Recently, influencers and social channels have placed a higher emphasis on gut health, which has led to increased awareness and knowledge of the gut health area.

There’s also the increasing popularity of gut-friendly food products. The likes of kefir and kimchi have surged in popularity, which has left foodies realising that gut-friendly foods can care for your insides whilst also being tasty at the same time. 

Read: Nurturing Yourself: Self-Care Strategies for New Parents

What makes something gut-friendly?

So, you want to consume foods that are better for your gut. But how do you know if something is gut-friendly or not? There are a few factors that make something gut-friendly including the following:

High Fibre Content: Fibre plays an important role in maintaining a healthy digestive system, and not consuming enough fibre in your diet will likely lead to issues such as constipation. Not only will fibre prevent digestive issues, it also feeds good bacteria inside our gut. 

Whole Foods: If you need help identifying foods that are high in fibre, look to whole foods. As whole foods are produced naturally and largely unprocessed, examples include fruit, vegetables, beans, fish and eggs. 

Low in Saturated Fat: Foods that are high in saturated fat are known to have negative implications on the gut by unsettling the gut microbiome and causing a decrease in the amount of good bacteria in our guts. Conversely, foods that are low in saturated fat contribute to a healthier gut.

Probiotics: Probiotics are a form of bacteria that are good for us and are found in some foods. Probiotic levels vary from one food source to the next, but fermented foods often contain high levels of probiotics. This includes yoghurt, cottage cheese and kimchi.

Gut-friendly Snacks That Feel Like Cheating

It’s all well and good knowing what to look for and understanding the benefits of gut-friendly foods. But what does this look like in terms of a meal plan? And how can you incorporate gut-friendly meals into your diet? 

If you are just starting out on your gut health journey, a good place to start is by replacing your unhealthy snacks with healthier options, and ones that your gut will thank you for. Here are five gut-friendly snack ideas that actually taste good too.

Porridge, honey, fruit and dark chocolate

Whether you’re in need of a mid-morning pick-me-up or a guilt-free sweet treat before bed, adding one or two squares of dark chocolate to a bowl of porridge is a great option. Use honey as a sweetener and add a handful of berries or a chopped-up banana for extra gut-friendly calories. 

Avocado and scrambled eggs on wholegrain toast

If you’re someone who finds yourself raiding the cupboards an hour after tea, consider adding supper in the form of scrambled eggs on toast, and throw in some avocado for good measure. Avocado is one of those foods that contains healthy fats, and as already discussed, eggs are a great whole food option. Using wholegrain or sourdough bread for your toast will keep this old favourite high in fibre. 

Hummus and whole grain crackers

If you like to have something to snack on whilst working, ditch the biscuits and crisps and replace them with a far healthier alternative like hummus and crackers. Hummus comes from chickpeas, another gut-friendly whole food that’s also high in protein. Again, opt for whole grain crackers to stay on top of your gut health. 

Kefir yoghurt

Finally, if you are someone who needs a quick, on-the-go solution to your gut health issues, kefir products are proving to be extremely popular at the moment. Kefir drinks and yoghurts in particular offer a super convenient, gut-friendly snack that will leave you feeling full throughout the day.