Gut-friendly protein snacks include almonds, edamame, and Greek yogurt. They help increase your daily protein intake for tissue repair and growth and promote healthy gut bacteria.

1. Low-Fat Greek Yogurt

Greek yogurt is not only a soft food, but offers protein.

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Protein: 20 grams per cup1

Greek yogurt often contains probiotics, which support the growth of helpful gut bacteria and protect against harmful ones.2

Tip: To choose a yogurt with probiotics, you can look for labels that say "live and active cultures."

2. Cheese Stuffed Mushrooms

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Protein: 10 grams (3 grams from mushrooms and 7 grams from cheese)34

To make this cheesy snack:

• Clean 10-12 button mushrooms.
• Bake them in the oven.
• Add a slice of cheddar cheese on top for one minute before taking them out.

Tip: You may let the mushrooms sit in sunlight for 15 minutes before preparing them to boost their vitamin D content.5 Vitamin D supports your gut microbiome and immune defense.6

3. Fish Fingers

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Protein: About 24 grams7

Fish fingers are rich in omega-3 fatty acids, which lower gut inflammation and enhance gut bacteria diversity.8

To make about four fish fingers, you need:

• 150 grams (g) of fish fillet
• 1 small egg
• Flour
• Breadcrumbs
• Spices and salt

You can cut the fillet into strips and dip them in flour, egg, breadcrumbs, and seasoning. Then, fry them over medium heat until golden brown.

4. Cottage Cheese With Berries

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Protein: 12 grams per half cup of low-fat cottage cheese9

Cottage cheese is high in protein, while berries are rich in antioxidants.10 This snack is a nutritious way to boost your protein intake.

Tip: You can drizzle with honey or maple syrup for added flavor.

5. Beef Jerky 

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Protein: 10 grams per ounce11

Jerky is thinly sliced dried meat. It comes ready to eat, which makes it a convenient high-protein snack for meat lovers.

6. Egg Muffins 

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Protein: 7 grams per muffin1213

This nutritious snack is protein-rich and easy to carry around.

To make four muffins, mix:

• 4 eggs
• ¼ cup of milk
• Vegetables or meat of your choice for extra protein and fiber

You can pour the mixture into a muffin tin and cook it in the oven.

7. Summer Rolls With Tuna

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Protein: 40 grams per 2-3 rolls14

These tasty rolls are packed with fiber from vegetables, antioxidants, vitamins, minerals, and omega-3 fatty acids.

To make 2-3 rolls, you need:15

• Tuna (173-g can)
• Rice papers
• Vegetables, such as carrots or scallions
• Spices of your choice

You can soak the rice paper in hot water, then roll it in the tuna and seasoned vegetables.

8. Kefir Smoothie

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Protein: 8-10 grams per cup16

Kefir is a fermented dairy product loaded with probiotics and protein.17

To make a nutritious smoothie, you can blend kefir with fruits and vegetables of your choice.

9. Rice Shrimp Balls

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Protein: 3 grams per ball1819

This snack is rich in omega-3 fatty acids, carbohydrates, and protein.

To make rice shrimp balls:

• Boil 2 cups of rice.
• Cook 10-15 shrimp in a pan until golden brown and crispy.
• Place the shrimp in the middle of the rice and form a ball.
• Serve with soy sauce or other sauces.

10. Edamame

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Protein: 9 grams per half cup20

Edamame, young soybeans, provide plant-based protein. They also contain 4 grams of gut-friendly fiber per serving.

11. Oatmeal 

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Protein: 5 grams per half cup of oats21

A serving of oatmeal provides about 5 grams of fiber, which promotes helpful gut bacteria.22

Tip: To maximize your protein intake, cook oatmeal with plant-based milk instead of water.

12. Almonds 

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Protein: 6 grams per ounce23

Almonds are rich in unsaturated fatty acids, a healthier alternative to saturated fats.

Saturated fat may make it easier for unwanted molecules to enter your gut, which can cause digestive conditions.24

13. Hummus With Vegetables 

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Protein: 10 grams per half cup of hummus25

Hummus is made from chickpeas and provides plant protein and about 7 grams of fiber per serving.

Tip: You can dip fiber-rich vegetables like bell peppers and carrots in your hummus for more nutrients. These vegetables are high in antioxidants, which support immune health and protect gut cells from damage.262728

14. Chocolate Chia Pudding 

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Protein: 6-13 grams per serving293031

To make this simple pudding, mix:

• 1 ounce (28 g) chia seeds
• 1 tablespoon cacao
• 1 cup of milk (regular or plant-based)

One ounce of chia seeds offers about 5 grams of protein and 10 grams of fiber. They're also rich in selenium, an antioxidant mineral.32

15. Roasted Lentils

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Protein: 18 grams per cup33

Roasted lentils are a healthier alternative to chips, with 1 cup providing about 16 grams of fiber. 

To make them:

• Season and salt cooked lentils.
• Drizzle with olive oil.
• Roast in the oven for 20-25 minutes.

Tip: You can use roasted lentils as a topping on Greek yogurt for extra protein.

16. No-Bake Energy Balls 

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Protein: 1-1.5 grams per ball3421

To make this simple but high-powered snack, you can shape the following mixture into 10-12 balls:

• 1 cup oats
• 1 tablespoon nut butter
• Honey to taste
• Dried fruit

Tip: You may add protein powder for an extra protein boost.

17. Tofu Bites

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Protein: 14 grams per 81 grams (0.25 block)35

Tofu is a soy product that helps promote healthy gut bacteria.36

To make crispy tofu bites:37

• Rinse and dry tofu.
• Cut into cubes.
• Marinate in soy sauce for one hour.
• Coat with flour and your preferred seasonings.
• Bake for 12 minutes or until crispy.

18. Banana Ice Cream 

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Protein: 20 grams381

Banana "ice cream" is a simple, sweet, gut-friendly treat. To make it:39

• Peel two bananas and freeze for at least 3 hours.
• Blend in a food processor with 1 cup of Greek yogurt.
• Store frozen until you're ready to eat it.

Tip: You can add peanut butter or other fruits to your mixture for extra protein or fiber.

Tips for Choosing Gut-Friendly Protein

How much protein you need for gut health depends on your activity level, age, sex, and overall health. Most adults need 10-35% of their calories from protein.40

Different ways to get gut-friendly protein in your diet include:41

• Add animal or plant-based proteins to salads or sandwiches.
• Incorporate protein-rich foods in your meals and snacks.
• Keep canned and on-the-go items like canned tuna, cranberries, or raisins on hand for convenience.
• Look at recipes online for creative ways to eat more protein.
• Opt for whole foods for added antioxidants, fiber, vitamins, and minerals.