It is now understood that the gut microbiome (the colony of microorganisms living in your gastrointestinal tract) has a profound effect on your health. It is thought to influence mental health, immunity and immune system function, inflammation, risk of cancer, nutrient absorption, bone health, and more.

These little guys, just like you, need to be fed well so they can thrive and function at their best; that’s how they then help us function at our best. What you eat directly influences your gut microbiome, and research has found that they love fibre! Specifically, a type of fibre called prebiotic fibre.

Since snacking is a big part of many diets, it’s a great opportunity to get some prebiotics into our day. Lots of snack food options contain this kind of fibre, so if you’re keen to nourish your microbiome, then prebiotic snacks are a great way to do this.

Here are 9 tasty prebiotic snack ideas that are both sweet and savoury, incorporating prebiotic-rich foods:

1. Yoghurt with Banana and Honey

Prebiotic food: banana

A creamy Greek yogurt topped with sliced banana and a drizzle of honey. Bananas are a great source of prebiotics, particularly inulin, which helps feed good gut bacteria.

2. Apple Slices with Almond Butter

Prebiotic food: apple

Crisp apple slices paired with almond butter. Apples contain pectin, a type of fibre that acts as a prebiotic to support healthy gut microbiota.

3. Oats with Chia Seeds and Berries

Prebiotic food: oats

Cooked oats topped with chia seeds and mixed berries. Oats contain beta-glucan, a soluble fibre that serves as a prebiotic.

4. Hummus with Carrot and Celery Sticks

Prebiotic food: chickpeas (in hummus)

Creamy hummus paired with crunchy carrots and celery sticks. Chickpeas are rich in prebiotic fibres like galactooligosaccharides (GOS).

5. Avocado Toast on Wholegrain Bread

Prebiotic food: wholegrain bread & avocado

A slice of wholegrain toast topped with smashed avocado. Don’t forget to drizzle with lemon juice and add a sprinkle of salt. Wholegrains, like those found in wholewheat bread, are high in prebiotic fibres such as inulin and resistant starch.

6. Cucumber, Tomato & Avocado Salad with Olive Oil

Prebiotic food: avocado

A light salad of cucumber, tomatoes, avocado and a sprinkle of olive oil. Avocados contain prebiotic fibres like pectin, which can promote a healthy gut microbiome.

7. Chia Pudding with Kiwi and Coconut Flakes

Prebiotic food: kiwi

Chia pudding made with coconut milk, topped with fresh kiwi slices and coconut flakes. Kiwi contains a type of prebiotic fibre called actinidin, which helps with digestion.

8. Sweet Potato Fries with Tahini Dip

Prebiotic food: sweet potato

Baked sweet potato fries served with a creamy tahini dip. Sweet potatoes are high in resistant starch, a prebiotic that feeds beneficial gut bacteria.

9. Dark Chocolate with Pistachios

Prebiotic food: pistachios

A small piece of dark chocolate paired with roasted pistachios. Pistachios are rich in prebiotic fibre that helps nourish gut microbiota.

If you’d like to learn more about maximising gut health and building daily habits into your life that help you maintain a balanced gut microbiome, then check out the Ayla Health App Gut Health Pathway. It teaches you healthy eating habits, one at a time, so that nutrition is sustainable and realistic.