Holidays and colder weather seem to increase the consumption of snacks. Chocolate, cheeses and cookies seem to be everywhere. While these are fine in moderation, it’s better to choose healthier snacks. It’s even better to choose snacks that are good for your gut.

To find the best snacks for the gut, WellTuned spoke with Sarah Provence, a registered dietitian and nutritionist with BlueCross BlueShield of Tennessee.

How to make your gut happy and healthy

Sarah Provence: A growing body of research is finding that the organisms inside your intestines, or gut microbiome, play an important role in our health. Our bodies work better when we have a healthy, balanced microbiome. Our risk of chronic disease also decreases because a healthy gut can decrease inflammation.

When your gut is healthy, your immune system is supported. At this time of year, when you’re more likely to be exposed to flu and other viruses, that can be a significant advantage.

So, when choosing a snack that’s good for your gut, consider foods that are high in fiber which reduces constipation and helps with digestion in general. Snacks with fiber and protein can help fill you up and keep you from wanting to fill up on less-healthy foods, which can also help with weight management.

5 gut-friendly snacks to enjoy

Sarah Provence: Here are some of my favorite gut-friendly snacks:

1. Greek yogurt. You can get a good balance of carbs, protein and fat from a serving of regular Greek yogurt, all while satisfying your sweet tooth. Look for the kinds that contain probiotics, which are microorganisms that help boost “good” bacteria in your gut.

2. Almonds. These are a good source of protein and healthy fats. Plus, they help our bodies make a short-chain fatty acid in our colons called butyrate. That acid helps regulate absorption of nutrients in our gut. In doing so, it may decrease inflammation in our gut, reduce appetites and may even lower your risk of developing colon cancer.

3. Cottage cheese with berries. Like Greek yogurt, cottage cheese offers a nice blend of protein, carbs and fat, as well as probiotics that can help keep your gut microbiome healthy. Berries add fiber.

4. Veggies with hummus. Hummus, made from chickpeas, or garbanzo beans, tahini, olive oil and spices, is a good source of protein and fiber, along with some healthy fat. Try slicing bell peppers, broccoli, carrots or cucumber to dip into hummus for some extra vitamins, antioxidants and fiber.

5. Beef jerky. This is not just for camping trips. Beef jerky can give a boost of protein when you need it and can help you feel full, so you don’t snack on other things.

Think beyond snacks

Sarah Provence: There are other tasty foods that are high in protein and fiber, which fill you up and keep your gut happy. Even if you don’t consider some of them snack foods, per se, they could still be a good choice. What’s to keep you from snacking on a high-fiber bowl of oatmeal, with some fruit and low-fat milk for protein?

You might also want to consider:

• Fermented foods, such as kefir, kimchi and kombucha, can contribute to the diversity of the microorganisms in your gut.
• Add a handful of walnuts or sprinkle chia seeds — foods rich in Omega-3s — on your yogurt to promote a diverse microbiome.
• Lentils, a type of legumes, are low in fat, high in fiber, high in protein and gluten-free. They’re also versatile and inexpensive. A bowl of spicy lentil soup might be the perfect afternoon pick-me-up.

A word of caution: If you’re boosting your fiber intake, go slow. Suddenly eating lots of fiber can worsen constipation. Be sure to drink plenty of water, too.

With time and a little effort, you’ll find what works for your body.

“Everyone’s ideal gut microbiome is a little different,” Sarah explains. “With experimentation, you’ll identify the foods that make you feel your best.”

More from Sarah Provence on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.