Nutritionist shares 12 snacks to improve your gut health

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Our nutritionists and dietitians have created over 350 recipes and meal plans to have you feeling in your BEST health!

Today our Nutritionist shares 12 healthy snack recipes that are also really good for your gut health.

You can have FULL access to our gut health 4 week recipes in our Zing Wellbeing program.

12 healthy snack recipes

All these delicious and easy snacks are also so super healthy for your gut you will be feeling so much better after switching up the foods you reach for and helping to really support your gut health.

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12 snacks to improve your gut health

Kiwi fruit and almonds

Kiwi fruit, rich in Vitamin C and antioxidants, helps boost immune function and skin health. While also providing dietary fibre for digestive support. Kiwi fruit contains an enzyme that aids in increasing gut motility and support digestion.

Almonds contribute a healthy dose of vitamin E, magnesium, and heart healthy fats.

INGREDIENTS
• 1 x kiwifruit - green unpeeled
• 30g raw almonds

METHOD
Slice the kiwifruit, arrange on a plate with the almonds and enjoy.

Popcorn and walnuts

This snack offers a nutritious boost with popcorn providing wholegrain fibre,
for long-lasting satiety. While walnuts deliver heart-healthy omega-3 fatty
acids and essential minerals like magnesium and zinc.

INGREDIENTS
• 20g walnuts
• 100g cup popping kernels
• Sea salt

METHOD

Use a sturdy paper lunch bag. Add the kernels to the bag and fold it 2-3 times to ensure it gets fully sealed with no gaps.
Microwave for 3-5 minutes and stop when you hear pops every 3-4 seconds. Remove from the microwave and carefully open, as there will be hot steam trapped inside the bag.
Place into a bowl and toss with sea salt.
Once cool divide between 3 containers.
Grab a container of popcorn and add 30g walnuts for a nutritious snack.

Tip: Can utilise Cob’s individual serve snack packets of popcorn if unable to source popcorn kernel’s.

Apple and almond butter

Apples are high in soluble fibre, particularly pectin, which acts as a prebiotic.
Prebiotics are substances that feed the beneficial bacteria in the gut, helping
them to thrive. Almond butter provides healthy monounsaturated fats, which
are good for heart health. It also contains protein and fibre, which can help
keep you feeling full and satisfied between meals

INGREDIENTS
• 1 apple
• 1 tbsp almond butter

METHOD
Slice the apple and portion out the almond butter. Serve as a snack.

Fresh fruit

Fruit is an essential part of a gut healthy diet, especially kiwifruit or banana
as they are extremely high in prebiotic fibres that feed the healthy gut
microbiome and aid in digestion. Kiwifruit are high in Vitamin C and an
enzyme that aids in increasing gut motility. Bananas not only offer a fibre hit,
but are also high in Potassium essential for regulating muscle function and
blood pressure

• 2 x Kiwifruit OR
• 1 x medium banana OR
• 1 x medium apple or orange

Toast and almond butter

This snack is high in dietary fibre and most importantly B Vitamins, like
Thiamine (B1) and Riboflavin (B2), essential for energy and nerve function.
Almond butter is not only high in fibre but offers a high amount of healthy
omega-3s and Vitamin E, important for reducing inflammation

INGREDIENTS
• 1 tablespoon natural almond butter - Mayver’s
• 1 x slice wholegrain bread - Burgen

METHOD
Toast wholegrain bread to your liking.
Spread tablespoon of almond butter while still warm and enjoy!

Yoghurt and chia jam

This delicious snack provides a boost of phytoestrogens from soy yoghurt, to

aid in hormone balancing and supporting adequate calcium intake for bone
strength. The chia jam provides a boost of antioxidants, like flavonoids and
anthocyanins, that help protect cells from oxidative stress and inflammation

INGREDIENTS
• 180g tub of yoghurt
• 1 tablespoon chia jam (see recipe here)

METHOD
Spoon the soy yoghurt into a bowl and top with chia jam.

Homemade marshmallows

Find the recipe here

Nori and apple

Brimming with trace nutrients nori is a superfood in its own right and teamed up with apple makes the perfect gut loving snack

INGREDIENTS
• 2 Nori sheets
• 1 apple, sliced

METHOD
Arrange on a plate and enjoy!

Turmeric Latte

The ginger and turmeric in this recipe are known for their anti-inflammatory properties. The polyphenol curcumin in turmeric is incorporated as it is a powerful anti-inflammatory agent.

Serves 1

INGREDIENTS
• 1.5 tsp grated ginger
• ½ cup coconut milk
• ½ cup water
• ½ tsp turmeric powder
• 1.5 tsp honey
• ¼ tsp cinnamon powder
• ¾ tsp coconut oil

METHOD

Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp.
Add the remaining ingredients to the saucepan and place over medium heat.
Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously.
Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30 seconds, or until a foam starts to form.

(Note: you can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy!

Ginger melon and grapes

These fruits provide vitamin A, C and K as well as dietary fibre which is
essential for gut health and a working digestive system. Honeydew melon
may assist in preventing constipation and may help balance blood sugar
levels. Adding ginger is great for digestion and warms the system

INGREDIENTS
• ½ honey dew melon, sliced
• 1 cup grapes
• ½ tsp ginger powder
• Juice of ½ lime

METHOD
Arrange fruit in a bowl and sprinkle over ginger and a squeeze of lime juice

Trail mix with choc and nuts

Coconut is the ultimate fat. It keeps us full, satiated and helps stabilise blood
sugar levels as it is slow burning fuel for your body.

Almonds are high in magnesium, calcium, protein and good fats. These super nuts are the perfect addition to the diet for recovery. Adding a bit of dark chocolate means you will get that sweet fix feel and also boost up your magnesium levels! Eating all these delicious things raw means that they keep all their nutrients.

SERVES 15

INGREDIENTS
• 1 cup unsweetened organic coconut flakes
• 1 cup raw almonds
• 1 cup dark chocolate chunks
• 1/2 cup dried cranberries
• 1/2 cup pepitas
• 1/2 cup sunflower seeds

METHOD
Mix all your goodies together in a bowl and pop into a large glass jar.
Store in a dry cool place.
Enjoy ½ cup for a snack at a time.