The #1 Snack at Costco for Gut Health, Recommended by a Dietitian
You will want to grab a spoon to enjoy this dietitian-approved snack for improved gut health.
Reviewed by Dietitian Maria Laura Haddad-Garcia
From free samples to bulk deals, high-quality products and reasonable prices, it's no wonder people choose Costco as their one-stop-shop for grocery and personal needs. If you are a member of this popular warehouse club, then you know they carry a wide selection of food and snack items that cater to many dietary preferences. Yet, searching for the perfect snack to support your digestive health may be tricky if you are one of 60 to 70 million Americans who experience gastrointestinal (GI) discomfort, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). That is why we asked a dietitian to search the shelves (high and low) to find the #1 snack to buy at Costco for better gut health.
Related: The #1 Breakfast for Gut Health, Recommended by Gut Experts
What to Look for in a Gut-Health-Friendly Snack
When deciding what snack to snag off the shelf, reach for items that contain two or three of these gut-friendly nutrients.
Packed with the "Three P's" of Gut Health
One of the most well-established strategies for improving your gut health is incorporating the "three p's: probiotics, prebiotics and polyphenols," shares Alicia Higgason, RDN, GI dietitian and founder of Nutritive Healing. You may be familiar with the importance of consuming probiotics, "which are beneficial bacteria strains that support your existing good gut bacteria," says Higgason. But prebiotics and polyphenols are just as essential for boosting gastrointestinal health. Prebiotics are simply the food that feeds the good bacteria in your gut. "Fiber is a form of prebiotic that fuels the existing beneficial gut bacteria, along with aiding digestion," describes Higgason. On the other hand, polyphenols are a group of compounds found in a wide variety of plant foods. "These compounds aid in the production of SCFAs (short-chain fatty acids), which are necessary to strengthen our gut lining," Higgason explains. Therefore, including the "three p's" in your daily snacks is a great way to begin supporting the health of your gut.
Filled with a Variety of Plants
Do you want to know the key to maintaining a healthy gut? It's munching on a diverse array of plant foods! "When it comes to having a balanced gut microbiome, diversity is very important. If we have too much of certain bacteria, then they can take over and cause an imbalance. Consuming a variety of colors and types of plant foods helps us maintain balance," Higgason explains. In fact, a 2019 study published in Nutrients highlights that the number of plant foods you consume each week is associated with the amount of beneficial bacteria in your gut. "The goal is at least 30 different types of plant foods per week," says Higgason. And the good news is that you aren't just limited to fruits and vegetables! You can also enjoy a wide array of nuts, seeds, legumes, grains, herbs and spices to help you reach your weekly goal.
Low in Added Sugar
As tempting as it is to grab sugar-laden snacks, excessive sugar consumption can negatively impact the health of your gut. For example, "too much sugar can fuel various types of overgrowths in your gut, which can result in brain fog, bloating, anxiety and much more," shares Higgason. Therefore, it's vital to limit your added sugar intake to no more than 25 to 36 grams per day, according to the American Heart Association (AHA). In addition to potential overgrowths, high sugar intake has been shown to decrease anti-inflammatory gut bacteria while simultaneously increasing pro-inflammatory microbes, per a 2020 study in Nutrients. In other words, diets high in sugar are linked to increased levels of inflammation.
The Best Snack at Costco for Gut Health
Costco has quite a few gut-friendly bites, but one snack checks all the boxes as the best for improved gut health. After scanning the aisles, food labels and ingredient lists of every item in the warehouse, Higgason shares that the #1 snack is Chobani Less Sugar Greek Yogurt topped with Kirkland Signature Unsalted Mixed Nuts. When asked why this dynamic duo tops the list as the best gut-enhancing snack, Higgason shares, "Greek yogurt contains probiotics, while nuts are a great source of prebiotic fiber and polyphenols." Therefore, this pairing contains the "three p's" of gut health! In addition, the yogurt contains minimal added sugar, and the mixture of nuts contributes to eating a variety of plant foods—making this snack a winning combination.
Beyond meeting all the requirements for a gut-healthy snack, Greek yogurt and mixed nuts may be linked to several health benefits.
Related: The 4 Best Dairy Foods for Your Gut Health, According to Gastroenterologists
May Improve Your Digestion
For those who believe they have to completely steer clear of dairy products due to digestive issues, there is good news! A 2021 study published in Nutrition Reviews found that yogurt consumption significantly improved lactose digestion. The researchers noted that the greatest results were found in yogurts that contain live, active bacterial strains. Fortunately, Chobani Less Sugar Greek Yogurt contains several beneficial live and active probiotics, including S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Casei and L. Rhamnosus. Therefore, depending on the severity of your symptoms, you may be able to tolerate, enjoy and benefit from yogurt consumption. It’s best to check with your health care provider if you’re unsure if yogurt is appropriate for you.
May Support Your Mental Health
You may be surprised to learn that your mental health is linked to the health of your gut. A 2023 review published in PLoS One revealed that fermented dairy products like yogurt may help lower the risk of depression. The study highlights that probiotics can improve brain function by modifying gut microorganisms, decreasing inflammation and aiding in the production of neurochemicals like mood-boosting serotonin. You may see improvements in your mental health by incorporating probiotic foods like yogurt with prebiotic foods like nuts that feed the beneficial bacteria.
May Protect Your Gut Lining
Fiber and polyphenol-rich almonds, pistachios and walnuts have been shown to increase the diversity of beneficial bacteria in the gut, per a 2020 study published in Nutrients. More specifically, nuts may help to increase the number of butyrate-producing bacteria. Butyrate is the primary short-chain fatty acid (SCFA) that helps to strengthen your gut barrier, preventing foreign substances and harmful bacteria from entering your bloodstream. Therefore, nut consumption helps to fuel the beneficial bacteria in your intestines and maintain the integrity of your gut lining.
The Bottom Line
The next time you go on your Costco run, remember to grab a pack of Chobani Less Sugar Greek Yogurts and Kirkland Signature Heart Healthy Mixed Nuts. Brimming with prebiotic fiber, probiotics and polyphenols, this pairing makes for the perfect gut-supporting snack. The yogurt is loaded with live, active probiotic strains that can alleviate digestive discomfort, while the fiber-rich nuts may help to strengthen your gut lining. Not to mention, the assortment of nuts will help you reach your weekly goal of consuming 30 plant foods in a week. You can always take it up a notch by throwing in your favorite polyphenol-rich berries or fiber-packed seeds. Either way, by regularly enjoying this delicious snack, you will benefit from improved gut health.
Related: The 4 Best Carbs for Gut Health, According to Gastroenterologists
Read the original article on Eating Well.
