The #1 High-Protein Snack for Better Gut Health, According to a Gastroenterologist

Incorporating this snack into your diet can promote gut health while providing a substantial protein boost.

Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD

We are a nation of snackers: Most U.S. adults eat at least one snack every day. Snacking is so significant, data suggests snacks contribute to approximately 20% of most adults’ total calorie intake per day.

It isn’t hard to find a snack that tastes good. From chips to chocolate, a tasty nosh isn’t difficult to come by. But it can be challenging to find the perfect snack that balances both taste and nutrition. Specifically, finding a snack that checks two important boxes—high in protein and good for gut health—can feel like a tough task.

In this article, we’ll explore a gastroenterologist’s top pick for a high-protein snack that is fantastic for your gut health—and tastes great to boot! Whether you’re looking for something to fuel your workout, tide you over between meals or simply improve your digestive system, we’ve got you covered.

Related: 26 Gut-Healthy Lunches That Are High in Protein

How to Choose Healthy Snacks

Choosing the right snacks can offer many potential health perks, from helping alleviate potential digestive health concerns to adding important nutrients to your diet.,

“The key is to choose snacks that actually empower our health rather than the ones that zap our energy and ruin our afternoon,” says Will Bulsiewicz, M.D., a gastroenterologist and U.S. medical director of Zoe.

The perfect way to accomplish this? Bulsiewicz says to look for choices that are considered both high in protein and fiber. “This is the ideal combination for satiation, meaning less ‘hangry’ with a happy, satisfied tummy. Both protein and fiber stimulate GLP-1 release, the natural version of Ozempic,” he says. How so? Fiber feeds gut bacteria, producing anti-inflammatory chemicals that stimulate the release of this natural hormone in our bodies, Bulsiewicz explains.

Published research conducted by Zoe shows that consuming lower-quality, ultraprocessed snacks that have little fiber and protein, like candy or cookies, is associated with higher triglycerides, worse blood sugar control and more hunger. Snacks that are minimally processed, like fresh fruit and vegetables, nuts and seeds, however, had the opposite effect, says Bulsiewicz. “This study proves that snacking is in no way bad, but when you snack you want to choose high-quality snacks,” he says.

The Best High-Protein Snack for Better Gut Health

When looking for a high-protein snack that supports gut health, there are some snacks that check both of those boxes. When we asked Bulsiewicz for his top pick, he was happy to share that edamame is the best high-protein snack for better gut health.

Why edamame? The young, tender soybeans are “inexpensive, delicious and snacking on a cup delivers 18 grams of protein and 8 grams of fiber tightly squeezed into just 188 calories,” Bulsiewicz says. He also points out that this snack may help keep you full to support weight-management goals because of its protein and fiber content.

His go-to way for preparing edamame is to purchase frozen edamame pods, pour them into a microwave-safe bowl with 2 tablespoons of water at the bottom, seal it and microwave for 3 to 4 minutes. “Add a sprinkle of salt for flavor. You can go with sea salt, but next level would be flaky Maldon salt,” he recommends. Dusting them with Aleppo pepper is a nice option, too.

Preliminary evidence suggests that soy protein may have noteworthy effects on gut health. For example, research on animals showed positive effects on the gut microbiota when soy protein was consumed. Data on postmenopausal women also found that intake of soy isoflavones (compounds found in soybeans that have estrogen-like properties) may be linked to beneficial changes in gut bacteria.

Edamame can also be enjoyed as a hummus or as an ingredient in falafel. An alternative option is dry-roasted edamame, which can be found in a variety of flavors prepackaged in the snack aisle in many stores.

Other High-Protein Snacks for Gut Health

Chow down on these other high-protein, gut-friendly snacks:

• Almonds: “A half-cup of almonds packs in 15 grams of protein and 8 grams of fiber, not to mention the healthy fats and minerals,” says Bulsiewicz. Research shows that, when digesting almonds, the body produces butyrate, a short-chain fatty acid that serves as the primary energy source for colon cells, promoting a healthy colon lining.

• Greek yogurt: Packed with probiotics, Greek yogurt is not only high in protein but also excellent for gut health.

• Hummus: Made from chickpeas, hummus provides both protein and fiber, promoting a healthy gut.

• Kefir: Similar to yogurt, kefir is a probiotic-rich drink that also contains protein.

• Chia seed pudding: Made from chia seeds, this pudding is full of protein, fiber and omega-3 fatty acids, which all contribute to gut health. Try our Blueberry Almond Chia Pudding for a simple and delicious gut-health-supporting snack with 6 grams of protein per serving.

The Bottom Line

Incorporating edamame into your diet can be a highly beneficial snack choice for promoting gut health while providing a substantial protein boost. By choosing nutrient-dense foods like edamame, you can satisfy your hunger and support your overall well-being. Embracing a holistic approach to gut health means considering all aspects of your diet, and making mindful snack choices is an excellent step toward a healthier lifestyle.

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