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5 of the best tummy-friendly snacks

Get a good gut feeling with these dietitian-approved between-meal bites.

Gut goodness

Boost the gut-loving goodness of your morning or afternoon tea with…


The indigestible part of fruit, vegetables, legumes, nuts and whole grains that keeps you regular, and helps balance blood sugars and reduce cholesterol. Resistant starch is a type of fibre that helps keep the lining of your digestive tract healthy. Find it in whole grains, legumes and under-ripe bananas.


Friendly bacteria that, when consumed in the right quantities, can have a beneficial impact on the body. Probiotics can be found in products like yoghurt or kombucha.


are food for probiotics. You’ll find them in a variety of fruit and veg, whole grains and nuts.

Grabbing a healthy nibble will help keep those afternoon cravings at bay!

1 Pear and nut butter

Per 1 pear and 2tsp no-added-salt peanut butter: 715kJ (171cal), 3.3g protein, 6.3g fat, 1g sat fat, 19.1g carbs, 18.7g sugar, 5.3g fibre, 3.6mg sodium

2 Passionfruit

Per 2 fruits: 109kJ (26cal), 1.1g protein, 0.1g fat, 0g sat fat, 2.1g carbs, 2.1g sugar, 5g fibre, 7mg sodium

3 Mixed raw nuts and seeds

Per small handful: 793kJ (190cal), 5.3g protein, 17.5g fat, 2.1g sat fat, 2.1g carbs, 1.1g sugar, 2.7g fibre, 2mg sodium

4 Homemade guacamole and carrot sticks

Per 1 carrot, ½ small avo, squeeze of lemon juice and pinch of chilli flakes: 660kJ (158cal), 2.1g protein, 10.6g fat, 1.5g sat fat, 8.8g carbs, 8.1g sugar, 10.6g fibre, 78mg sodium

5 Chocolate energy balls

Get the full recipe here. Per serve: 335kJ (80cal), 1.9g protein, 3.6g fat, 1.1g sat fat, 8.9g carbs, 5.7g sugar, 2.1g fibre, 39mg sodium

Date modified: 25 July 2023
First published: July 2023


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