Craving snacks that are delicious *and* gut-friendly? You’re in the right place! From zesty guacamole to crispy kimchi pancakes, these recipes are packed with prebiotics and probiotics to keep your gut happy. Jump right in for global flavors that are as good for your health as they are for your taste buds!
This refreshing snack combines creamy guacamole, packed with healthy fats, and crunchy jicama sticks, which are rich in prebiotic fiber, making it both delicious and gut-friendly.
- 2 ripe avocados
- 1 small tomato, finely chopped
- 1/4 red onion, finely chopped
- 1 tbsp fresh coriander, chopped
- 1 lime, juiced
- 1/2 tsp salt
- 1 small jicama, peeled and cut into sticks (prebiotic)
1. In a bowl, mash the avocados until smooth.
2. Stir in the chopped tomato, onion, coriander, lime juice, and salt.
3. Adjust seasoning to taste.
4. Serve the guacamole with jicama sticks for dipping.
Jicama is a crunchy root vegetable that's low in calories but high in prebiotic fiber, making it perfect for supporting your gut. This refreshing and light Mexican snack, paired with creamy guacamole, is full of prebiotic goodness and a zesty twist—perfect for a healthy bite!
This tangy, crunchy Indian snack is loaded with prebiotic lentils, herbs, and spices that promote digestion.
- 1/2 cup yellow split peas (moong dal) - soaked overnight
- 1 small onion, finely chopped
- 1 tomato, finely chopped
- 1 green chili, chopped (optional)
- 1 tbsp fresh coriander, chopped
- 1 tsp lemon juice
- 1/4 tsp roasted cumin powder
- Salt to taste
1. Drain and steam the soaked moong dal for 10 minutes, until soft but still firm.
2. In a bowl, mix the steamed dal with onion, tomato, green chili, and coriander.
3. Sprinkle salt, cumin powder, and lemon juice on top.
4. Toss well and serve immediately.
Moong dal is rich in prebiotics and protein, making it a great digestive-friendly snack!
Crunchy roasted chickpeas make for a fiber-rich snack that supports digestion.
- 1 can chickpeas, drained and rinsed (prebiotic)
- 1 tbsp olive oil
- 1/2 tsp garlic powder (prebiotic)
- 1/2 tsp smoked paprika
- Salt to taste
1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil, garlic powder, smoked paprika, and salt.
3. Spread them on a baking sheet and roast for 20-30 minutes until crispy.
4. Cool and enjoy as a crunchy, gut-friendly snack.
These crispy, savory pancakes are packed with the probiotic benefits of kimchi, a fermented vegetable dish that promotes gut health.
- 1 cup kimchi, chopped (probiotic)
- 1/2 cup kimchi juice
- 1/2 cup flour (you can use gluten-free if needed)
- 1/4 cup water
- 1 egg
- 1 green onion, chopped
- 1/2 tsp soy sauce
- 1 tbsp sesame oil (for frying)
1. In a bowl, mix chopped kimchi, kimchi juice, flour, water, egg, green onion, and soy sauce until a batter forms.
2. Heat sesame oil in a pan over medium heat.
3. Pour a ladle of the batter into the pan and spread it out into a thin circle.
4. Cook for 3-4 minutes on each side until golden and crispy.
5. Serve hot, maybe with a little extra soy sauce on the side for dipping.
Kimchi is a probiotic superstar in Korean cuisine, giving these crispy pancakes a gut-friendly twist with plenty of crunch! This flavorful and easy-to-make Korean snack is packed with beneficial probiotics, making it both delicious and great for your gut health.
Interested in learning more about how to improve your gut health?, here's a blog on 10 ways to improve your gut microbiome