How to Spot a Gut-Friendly Snack (And What to Look for on Labels)

Every bite that goes into your kid's mouth is an opportunity to boost their gut health. I say this not to make you nervous or to cause worry, but to empower you! That’s the beauty of food and nutrition -- every time we serve food to our kiddos is a new chance to do something good for them, even if the time before didn’t quite go as you would have hoped. 

So instead of dreading another snack break, do what you can to make snack time count. Keep a list of kid-friendly snacks on the fridge to reduce the mental load of answering “what’s for snack?” or make a simple snack box in the pantry or fridge for easy access. And while you’re at it? Add some gut-friendly snack options to help with digestion and support overall gut health. 

What makes a gut-friendly snack?

Gut-friendly snacks should include one or more of the following nutrients: fiber, prebiotics or probiotics. Additionally, do your best to keep the added sugars low and add in a little protein to help keep their little bellies full. Many plant-based foods fit the bill!

You can find fiber in plant foods such as fruits, veggies, whole grains, beans and seeds. Probiotics are good bacteria that help keep your little one’s gut happy. They can be found in fermented foods such as yogurt, kimchi, kefir, sourdough bread and some cheeses. On the other hand, prebiotics are components found in food that feed the good bacteria in the gut. They are found in foods such as apples, bananas, onions, garlic, asparagus and apricots.

What to look for on a nutrition label 

Start by looking at the grams of fiber in a product. Ideally, for most kiddos, look for 2-3 grams or more of fiber. Keep added sugars as low as possible, under 4 grams would be great, but remember, one snack isn’t going to make or break the day. If a snack has a little more added sugar than you like, try serving lower added sugar foods the rest of the day. 

Don’t forget to read the ingredient list too! Look for products with mostly whole foods such as fruit, veggies, whole grains, nuts and seeds. Ingredient lists may also list any probiotics the product contains. You can also make a snack a little more gut-friendly by adding in an unflavored supplement likeGrowing Up Prebiotics which can be mixed or added to many foods undetected. 

Examples of gut-friendly snacks

• Apples and peanut butter

• Berries and pepitas (pumpkin seeds)

• Dried fruit and cheese stick 

• Veggies and hummus

• Whole grain crackers and bean dip

• Yogurt with fruit and granola

• Energy balls made with oatmeal, nut butter, seeds, etc.

• Fruit smoothie with yogurt

**Be aware that whole nuts and seeds can be a choking hazard for kiddos under 4. 

Summary

Include fiber, probiotics or prebiotics to make a gut-friendly snack. When looking at nutrition labels, look for whole food ingredients, especially plant-based ingredients and keep the added sugars low.