The Best Snack is Edamame

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.4

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 Snack Ideas

Try 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.5
• 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.                                                                                     

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