If you want to maintain a healthy weight, and especially if you want to lose weight, maintaining a healthy gut is one crucial key. As it turns out, your gut health impacts more than just your digestion. It plays a vital role in your overall health, including important functions—like your metabolism—that can aid weight loss. Luckily, there are many things you can do every day to keep your gut happy and healthy. That includes eating some tasty, probiotic-rich snacks.
There are plenty of gut-healthy snacks out there that can help restore balance to your gut microbiome while also promoting weight loss. To discover a few of the best options, we spoke to health experts Samantha Cassetty, MS, RD; nutritionist Lisa Richards, creator of The Candida Diet; nutritionist and health consultant Dina Mustabašić; and registered dietitian Dana Ellis Hunnes PhD, MPH. They told us that Greek yogurt and berries are among the best of the best. Learn more about the benefits of each below.
1. Greek Yogurt
Whether you're eating it for breakfast or fitting a quick, simple snack into your day, regularly indulging in some creamy Greek Yogurt can do wonders for both your gut and your waistline. This tangy food is packed with benefits.
As Cassety notes, "one study found that eating six servings of fermented foods, like yogurt, per day led to better microbiome diversity and reduced markers of inflammation." She tells us that "these factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety." Wow!
Mustabašić also points out that the high protein content, combined with the fact that it's low in calories and sugar, makes Greek Yogurt a great food for weight loss. "Protein keeps us fuller for longer periods, which helps increase satiety and reduce hunger," she explains, adding that "Greek yogurt is usually lower in calories than many other types of yogurt, and it has less sugar, making it a great snack option for those who are trying to lose weight." And when you add the right toppings to the mix, there's no stopping this superfood.
2. Berries
Speaking of Greek yogurt toppings, it really doesn't get much better than berries. Berries are some of the best fruits for your overall health. This is especially true when it comes to keeping your gut healthy and losing weight. The benefits of these small but might fruits are thanks not only to their antioxidant properties, but also to the great amount of fiber they offer up.
"Antioxidants work to reduce free radical damage from toxins which lead to inflammation and chronic disease along with outward impacts like those associated with aging," Richards says. She calls out blueberries, in particular, for their flavonoids, which "give these berries protection and when consumed give us similar protection on a cellular level," and can lower inflammation, boosting both your gut health and your weight loss goals.
Hunnes seconds this endorsement. "The fiber in the berries combined with a protein source like the milk in your cereal or yogurt can help boost satiety. And when you're more satisfied with your morning meal, you're less likely to mindlessly grab a sugar-laden snack or calorie-rich pastry mid-morning." When you avoid sugary snacks, which can lead to a ton of health risks (including weight gain), that's a major win for your overall health.
The bottom line
It's important to remember that the food you eat isn't the only thing that can impact your gut or your weight loss goals; maintaining a healthy body overall is all about establishing the right habits and sticking to them consistently. However, one of the most important things you can do is to add the right foods to your diet. When you swap processed snacks for these gut healthy-options, you'll undoubtedly be making strides in the right direction.
