Dietitians Roxana Ehsani and Amy Shapiro Recommend Nine Gut-Health Snacks
In Vogue, sports dietitian Roxana Ehsani, MS, RD, along with Amy Shapiro, RD, founder of Real Nutrition, highlights nine snacks that promote gut health. Yogurt is noted for its beneficial bacteria, and Shapiro recommends enhancing it with apple slices, berries, or pears for their prebiotic fiber. Combining vegetables with hummus and edamame provides both plant protein and fiber. Chia pudding, rich in fiber and omega-3s, is best enjoyed with honey, fruit, and nuts. Roasted chickpeas can serve as a fiber-filled alternative to chips, while fermented vegetables like pickles pair well with cheese or turkey for added protein. Ehsani references a study indicating that prediabetics saw improvements in gut bacteria after consuming pistachios nightly for 12 weeks. Prunes, walnuts, and dates are also beneficial for bowel health. Both experts caution against the consumption of ultra-processed snacks.
Key facts
- Sports dietitian Roxana Ehsani, MS, RD, and Real Nutrition founder Amy Shapiro, RD, recommend nine snacks for gut health in Vogue
- Ehsani says yogurt provides gut-friendly bacteria for a more balanced and diverse gut microbiome
- Shapiro recommends adding apple slices, berries, and pears to yogurt for prebiotic fiber
- Shapiro suggests hummus and edamame as a plant-protein, fiber-loaded dip for vegetables
- Ehsani cites a study showing people with prediabetes had a positive boost in gut bacteria after eating pistachios every night for 12 weeks
- Ehsani says prunes contain insoluble and soluble fiber plus sorbitol, which can help with bowel movements
- Shapiro advises avoiding ultra-processed snacks with added sugars, artificial sweeteners, and emulsifiers
- Shapiro recommends three to four hours between eating to support digestion
Entities
Artists
- Roxana Ehsani
- Amy Shapiro
Institutions
- Vogue
- Real Nutrition