Gut-Healing Snacks That Won't Wreck Your Microbiome

15. Roasted Jerusalem Artichokes (Sunchokes)

Jerusalem artichokes, also known as sunchokes, are one of the richest natural sources of inulin, a potent prebiotic fiber. When roasted, they develop a sweet, nutty flavor and a crispy texture—making them an ideal alternative to chips or fries. Inulin helps grow beneficial bifidobacteria and supports healthy bowel function. It also contributes to better calcium absorption and a stronger immune response. Just a handful of roasted sunchoke wedges, tossed in olive oil and sea salt, can do wonders for your microbiome. Start slow if you’re new to them—they’re powerful and can take some gut adjustment.

16. Avocado Slices with Fermented Hot Sauce

Avocados are rich in fiber, monounsaturated fats, and anti-inflammatory compounds that soothe the gut and stabilize blood sugar. Top slices with a splash of fermented hot sauce (made with naturally cultured chili, garlic, or ginger) for a flavorful, microbiome-friendly kick. The healthy fats in avocado support nutrient absorption and the gut lining, while fermented condiments add beneficial bacteria and digestive enzymes. It’s a simple snack that hits all the marks—creamy, spicy, filling, and gut-healing. For a boost of crunch, pair with a few flaxseed crackers and you’ve got a snack that’s both balanced and bold.