11 Healthy Snacks to Help Support Gut Health By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Updated on September 2, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle These healthy snacks can help you meet your nutritional needs without sparing any flavor. With gut-healthy, fiber-rich ingredients like chickpeas, apples, berries and yogurt, these dishes can support your gut health and promote healthy digestion. Recipes like our Ranch Roasted Chickpeas and our High-Protein Caesar Dip are satisfying bites that’ll help get you through the day. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 11 Ranch Roasted Chickpeas Ali Redmond These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons. View Recipe Save 02 of 11 Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite. View Recipe Save 03 of 11 High-Protein Caesar Dip Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer This versatile high-protein dip is the perfect companion for your favorite veggies. Made with Greek-style yogurt and sour cream and blended with Parmesan cheese and Worcestershire sauce, it’s reminiscent of the flavors in Caesar salad dressing. Whether served as an appetizer or a quick snack, this protein-packed Caesar dip makes eating more veggies effortless. View Recipe Save 04 of 11 Trail Mix Energy Bites photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack! View Recipe Save 05 of 11 Lemon-Blueberry Frozen Yogurt Bites Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman These lemon-blueberry frozen yogurt bites, filled with probiotic yogurt and plenty of prebiotic blueberries, will help keep your gut in tip-top shape. This easy frozen snack is versatile, too—swap in raspberries or strawberries instead of blueberries for a different twist with the same health benefits. View Recipe Save 06 of 11 Sun-Dried Tomato Bean Dip Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet. Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken. We use carrots, peppers, radishes and snap peas for dunking, but you can use your favorite crunchy veggies. View Recipe Save 07 of 11 Gut-Friendly Snack Mix Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman This curried cashew snack mix features toasted edamame—a prebiotic food that sets the stage for a healthy gut. A combination of spices and red curry paste brings flavor and heat to this grab-and-go snack. To keep the spice level on the mild side, you can swap out the red curry paste for yellow. View Recipe Save 08 of 11 Fig Newton–Inspired Energy Balls Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman These Fig Newton–inspired energy balls feature chewy figs just like the original snack bar. Here, we combine them with dates, almond butter and fiber-boosting oats for a gut-healthy snack to start your morning or beat an afternoon slump. View Recipe Save 09 of 11 Apple & Peanut Butter Toast A pinch of ground cardamom punches up the flavor in this classic combo of apples and peanut butter on toast. View Recipe Save 10 of 11 Blueberry-Lemon Energy Balls Ali Redmond If you’re looking for a midday pick-me-up, these blueberry-lemon balls come together in minutes and make a perfect on-the-go snack. Walnuts add a boost of plant-based protein and help keep you energized, while a bit of maple syrup adds sweetness. View Recipe Save 11 of 11 Crunchy Roasted Chickpeas Diana Chistruga Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber. View Recipe Save Explore more: Healthy Recipes Mealtime Snacks Was this page helpful? Thanks for your feedback! Tell us why! Other Submit