Hey Snack Loving Friends who are searching for probiotic snacks,
For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the healthiest probiotic snacks.
This site contains affiliate links (See full disclosure here.)
As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!
Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!
So here they are… (Scroll down to read the seventh post in this series, The Best On-the-Go Probiotic Snacks According to a Dietitian)
Did you know that According to research, Probiotics and Probiotic Snacks may help improve your Gut Health? A healthy gut has been linked to benefits like:
Supports Digestive heath
Promotes a healthy immune system
Anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduces cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promotes a healthy heart
May decrease the risk of many chronic disease and even some autoimmune diseases.
The Best Probiotic Snacks According to a Dietitian; A collection of dietitian approved probiotic on-the-go healthy packaged snacks
Healthy Probiotic Snacks and Healthy Probiotic Snacks your Can Drink
Fage Yogurt and Fruit
When you add gluten free Fage yogurt to your fresh fruits, you are getting all of the benefits of fruit PLUS probiotics and protein! Talk about the ultimate snacks! Fruits are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.
Karma Probiotics Wellness Water
There is something fun about pushing a little button at the top of your water bottle to release all kinds of goodness into your water. With Karma wellness water, you get to do just that! Each Karma Probiotic Wellness water has 2 billion probiotic cultures, vitamins, antioxidants, and only 20 calories per bottle. Karma water is also gluten free. This is one amazing little drink!
my two favorite things about the North Coast Probiotic are:
The first ingredient is apples
North Coast Probiotic has, you guessed it, probiotics.
North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free, made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.
That’s It Probiotic Bars
That’s It bars are allergy-friendly, gluten free snacks made with real fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.
Kind Breakfast Probiotic Bar
Kind Bars make a variety of amazing bars including Kind Breakfast Probiotic Bar. These bars are also whole grain and full of filling fiber. They do have some added sugar, but not as much as traditional candy bars.
Lifeway Kefir
Lifeway Kefir is a gluten free probiotic and protein-rich drink. My kids like the strawberry flavor and like to drink it in the car on the way to school. Lifeway Kefir has a simple ingredients list with the first ingredient being milk.
Farmhouse Culture Kraut Krisp
Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips are gluten free and have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).
Empact Protein and Energy Bars Plus Probiotics and Prebiotics
These protein and energy bars are geared towards women. They have a simple ingredients list and are a good source of protein, antioxidants, vitamins, minerals, fiber, and healthy fats. Their standout ingredients include Omega-3 rich flaxseed and chia seed.Empact Protein Energy bars are low in sugar, and filling as well.
Below are a few possible benefits (according to research) of the nutrients found in Empact Protein and Energy Bars:
May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Aid in Digestion
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties
Fermented Pickles
You can find probiotic rich fermented pickles in the refrigerator section of many grocery stores like Earth Fare and Whole Foods. These are a tasty low calorie way to get your probiotics!
Kombucha
Like fermented pickles, you can get this fermented drink in the refrigerator section of your local grocery stores! There are many tasty flavors and brands to choose from. I like the Health-Ade Kombucha and the Gt’s Kombucha Brands.
Happy Inside Cereal
Happy Inside Cereal is a crunchy cereal that is 100% whole grain and is a good source of probiotics, prebiotics, antioxidants, and fiber. Ingredients include whole grain barley (the first ingredient) and dried fruit.
Take Home Message about Antioxidant Rich snacks and Other Nutrient Rich Foods
Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:
Heart Disease & Stroke
Diabetes
Inflammation
Rheumatoid Arthritis
Fibromyalgia
GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
IBS, IBD, & SIBO
Migraines & headaches
Fatigue
Frequent colds and illnesses
Alzheimer’s and Dementia
Autoimmune Diseases
Mucus drainage and phlegm
Allergies
Lack of brain focus and attention
Memory problems
Joint Pain
Hormone Imbalance
Mood disorders like depression, anxiety, and stress
Acne
Insomnia
Inability to lose weight
Crohn’s disease
Lupus
Celiac disease
MS
Parkinson’s
These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). So make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder.
Hey Snack Loving Friends who are looking for the best nut free snacks,
For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best nut free snacks on the market.
This site contains affiliate links (See full disclosure here.)
As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!
Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!
So here they are… (Scroll down to read the third post in this series, Dietitian Approved Nut Free Snacks).
I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.
The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple Seed bar contains ginger, which is anti-inflammatory.
Possible Benefits are Some of the Ingredients in 88 Acres:
May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promotes a healthy immune system
May improve GI Inflammation
Aids in addiction recovery
Promotes healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promotes healthy digestion
May reduce joint pain and arthritis inflammation
Reduces the risk of heart disease and stroke
Improves with satiety and aids weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties
Made Good Products
Made Good is another allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free.
Dietitian Approved Nut free Snack Ideas; perfect nut free snacks for on-the-go and for school friendly lunches
Enjoy Life Products
All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)
That’s It Bar and That’s It Probiotic
That’s It bars are allergy-friendly, gluten free snacks made with real fiber rich fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.
According to research, probiotics may:
Support Digestive heath
Support immune function
Have anti-inflammatory properties
May help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart
That’s It Truffle
That’s It also makes a Truffle. The Truffle is made with 64% dark chocolate (antioxidants), real fruit, and simple ingredients. Fruit is listed as the first ingredient. That’s it Truffles contain only 4 gm added sugar and are nut free as well.
Popcorners
Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the chips on this list, they have 0 trans fat.
Beanfields Bean Chips
Beanfieldsmight be my favorite chips. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. They are also made in a peanut free facility. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.
Benefits of Polyphenol Antioxidants found in black and white beans:
Prebiotic (good bacteria in the gut feeds on prebiotics)
May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Beanitos
Beanitos are made out of simple ingredients with the first ingredient on the label being beans. They are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.
Benefits of Polyphenol Antioxidants found in black and white beans:
Prebiotic (good bacteria in the gut feeds on prebiotics)
May decrease the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Go Raw Flax Snax
These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!
Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!
Possible benefits of Omega-3s:
May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery
Think Jerky
When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!
One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.
Jerky as a Sodium Replacement for Athletes
Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.
Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well.
Nature’s Bakery Fig Bars
Nature’ Bakery Fig Bars are one of my daughter’s favorite snacks. (She has a sweet tooth whereas my son would prefer something salty) These delicious treats are made with real fruit and whole grains! In fact, the first ingredient is whole grain! They are low in calories, have around 2 gm. of fiber, and no added sugar or trans fat. Keep in mind that they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.
Nature’s Bakery Brownie
What a delicious way to eat whole grains! The Nature’s Bakery Brownies are made with real dates and the first ingredient is whole wheat flour. Like Nature’s Bakery Fig bars, these brownies have around 2 gm. of fiber, and no added sugar or trans fat. However, they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.
Don’t Go Nuts Products
Don’t Go Nuts is a fun kid-friendly nut free company. Their products include plant-based protein spreads (great alternative to peanut butter) and whole grain snack bars. Along with being nut free, Don’t Go Nuts are gluten free as well.
Zee Zees (All products as of 2019)
All Zee Zees products are nut free and all of their grained-based products like their bars and cookies are at least 51% whole grain. Zee Zees also make dried fruit snacks, applesauce, fruit cups, and sunflower kernel packs.
my two favorite things about the North Coast Probiotic are:
The first ingredient is apples
North Coast Probiotic has, you guessed it, probiotics.
North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free and are made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.
According to Research Probiotics May:
Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart
Way Better Sprouted Tortilla Chips
The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!
Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:
May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties
Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!
A Few Cons:
These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.
Farmhouse Culture Chips
Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).
According to research, probiotics may:
Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart
Skinny Pop
Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, may eating Skinny Pop may help in weight loss.
GoGo Squeeze
GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!
Hippeas
By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.
Mary’s Gone Crackers
Mary’s Gone Crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).
Possible benefits from the nutrients in Mary’s Gone Crackers:
May help with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Promote a healthy immune system
May improve GI Inflammation
Aid in addiction recovery
Promote healthy gut bacteria and bacteria balance.
Has anti-inflammatory properties
Promote healthy digestion
May reduce joint pain and arthritis inflammation
Reduce the risk of heart disease and stroke
Help you feel full after eating; thus, helps with satiety and weight loss
Protects against diabetes
May help with ADD/ADHD symptoms
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Has cancer fighting properties
The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!
My Super Pops
These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!! My Super Pop also have zero sugar and are gluten free and nut free.
Note Omega-3s:
May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery
And Antioxidant Benefits Include:
May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Fruits
Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about nut-free healthy snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.
Antioxidants have so many benefits:
May decrease the risk of cancer
Have anti-inflammatory properties
Promotes a healthy gut
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Fruit and Yogurt
When you add yogurt to your fresh fruits, you are getting all of the above benefits or fruit PLUS probiotics and protein!
And Remember, according to research probiotics may:
Support Digestive heath
Support immune function
Have anti-inflammatory properties
Help with mood and mood disorders like depression, anxiety, stress
Reduce cognitive decline and the risk of Alzheimer’s and Dementia
May aid in addiction recovery
Promote a healthy heart
Awesome Granola
Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.
Vegetables
Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!
Tribe Hummus
Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!
Chips and Salsa
Adding Salsa to a healthy chip like the nut free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Muir Glen Organic Salsa.
Take Home Message
Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:
Heart Disease & Stroke
Diabetes
Inflammation
Rheumatoid Arthritis
Fibromyalgia
GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
IBS, IBD, & SIBO
Migraines & headaches
Fatigue
Frequent colds and illnesses
Alzheimer’s and Dementia
Autoimmune Diseases
Mucus drainage and phlegm
Allergies
Lack of brain focus and attention
Memory problems
Joint Pain
Hormone Imbalance
Mood disorders like depression, anxiety, and stress
Acne
Insomnia
Inability to lose weight
Crohn’s disease
Lupus
Celiac disease
MS
Parkinson’s
These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.
These yogurt dips are rich in health promoting probiotics AND require absolutley no cooking.
Why Eat Probiotics?
Probiotics are live good bacteria found in food that promote gut health. Studies are showing just how crucial gut health is to our overall health and even mood!!!
According to Research, Probiotics May:
Help repair the gut lining
Support immune function
Have anti-inflammatory properties
Reduce the risk of cognitive decline and Alzheimer’s and Dementia
Aid in addiction recovery
And for some people, help with mood and even mood disorders like depression, anxiety, and stress!
Whoa, probiotics rock! Where can I get some more of that?
Well, for starters, you can get probiotics from these delicious yogurt dips!!!
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These yogurt dips are rich in health promoting probiotics AND require absolutley no cooking.
I have to give credit to my mom for inspiring this particular recipe because my mom makes an amazing healthy broccoli salad for family cookouts just about every summer. And every time she makes it, we devour it!
And just like the other recipes in this series, this broccoli salad requires absolutely no cooking!
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Just like the other recipes in this series, this healthy broccoli salad requires absolutely no cooking! Perfect for parties and picnics! Great source of probiotics!
1/2 cup Free Range, no nitrate/nitrite added Turkey Jerky (broken into small pieces) or Grass Fed, no nitrate/nitrite added Beef Jerky (I like Think Beef Jerky)
This Easy, No Bake, Healthy JLT Dip is a such a delicious and creative way to get in those gut health probiotics! Just keep reading to see how easy this recipe is!
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutely NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
This site contains affiliate links (See full disclosure here.)
Serves 4-6
Ingredients
1.5 Cups Greek Yogurt
2, 1.5 oz bags free range, no nitrate/nitrite added Turkey Jerky (I like the Think Turkey Jerky. You can also use grass-fed Think Beef Jerky)
1 Tomato, chopped
3 Green Onions, Chopped
1 tsp Garlic, Minced
2 tsp Extra Virgin Olive Oil
1 tsp black pepper
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutly NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
Um, yeah…THAT IS IT!!! The Easy, No Bake, Healthy JLT Dip is done!
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutely NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
Below is a list of nutrients and their benefits based on research! You can learn how to easily incorporate these nutrients into your weekly meals with the FREE Meal Plan Checklist.
This site contains affiliate links (See full disclosure here.)
About the Research
The MIND, Mediterranean, and Blue Zone diets as well as Gut healthy foods, ALL encourage eating a diet high in the nutrients listed below. All of these diets have been shown to reduce the risk of a multitude of diseases and conditions. Moreover, the studies that were done on each individual nutrient on the list show the same benefits.
I have listed a huge sample of the research articles at the bottom of this article. Please feel free to look up these studies on your own. They are absolutely fascinating and exciting. You can find research in the reference section that discusses the Mediterranean diet, MIND diet, gut health, individual nutrients as well as how specific food, nutrients and diets relate to specific medical conditions.
So why the MIND, Mediterranean, Blue Zone, and Gut Health Diets?
24 nutrients to incorporate into your diet according to a dietitian; also remember to get a free meal plan checklist!
The Mediterranean Diet
In my opinon and based on research, the Mediterranean and MIND diets are two of the most impactful diets when it comes to health and quality of life. Maggie Moon talks about both the Mediterranean and MIND diet in her book, The MIND Diet, when she says “…studies have shown that Mediterranean-style eating patterns are linked with lower risk of neurodegenerative diseases and now the MIND diet has been shown to protect against cognitive decline in aging”.”
MIND Diet
Based on the research, I can concur with Maggie Moon when she writes, “The two key MIND diet studies show how the diet keeps the aging brain seven and a half years younger and reduces the risk of developing Alzheimer’s disease by 53%.”
Blue Zone Foods
In business, we look to the businesses that are getting it right and try to follow their lead. We use the term benchmark to refer to something that serves as a standard best practice. Perhaps we should do this with nutrition as well. Are there areas where people seem to be getting this “living a healthy life” thing right? Maybe we should see what they are doing and try to incorporate some of their practices into our lives. Turns out we already have our “healthy living” benchmark. We call these areas the Blue Zones.
The Blue Zone research is a bit different. The Blue Zone refers to areas in the world where people are living long, high-quality lives. The people living in these 5 Blue Zones have lower rates of chronic disease, and have reported a higher satisfaction with their quality of life and well-being. The 5 regions where you can find the world’s longest living people who are living without significant memory or physical problems are:
Loma Linda, California
Ikaria, Greece
Okinawa, Japan
Nicoya, Costa Rica
Sardina, Italy
So what are these Blue Zone guys and gals doing that the rest of us aren’t?
These Blue Zone inhabitants share several common characteristics.
First, their diets are 90-100% plant based. Their diets are mostly beans, legumes, fruits, vegetables, whole grains, and nuts. They also eat small amounts or fish, lean meats, and eggs; and the most common oil used in the Blue Zones is olive oil. They eat foods that contain natural sugar but rarely eat foods that contain added sugar or heavily processed foods. Fermented vegetables are common in the Blue Zone areas. They mainly drink water, but also drink coffee, tea, and small amounts of red wine. (Since this post focuses on the top most impactful nutrients, I highly recommend reading books that go into more detail about the science behind the benefits of these nutrients. For further reading on the subject I recommend: Health Takes Gutsby Diane Rishikof, RDN; The MIND Dietby Maggie Moon, MS, RD, and Anti-inflammatory Eating for a Happy, Healthy Brain by Michelle Babb, MS, RD, CD)
A Little Caveat
One last thing before we get to the much-anticipated list….
I do want you to read this with a grain of salt. Yes! Let’s celebrate that these foods are strongly linked to all kinds of benefits and can reduce the risk and improve all kinds of conditions, but there is no guarantee.
The point is, I don’t want you to food obsess. These foods are amazing, and we should try to eat them and enjoy them often. But when you are craving foods on the “less healthy list” and decide to occasionally eat them, that is okay too.
The Impact of Nutrients in Our Bodies
I think a lot of us have heard of many of these nutrients, and we know that they are beneficial. But when I say these nutrients are crucial, I hope I have convinced you of the magnitude of this statement.
These nutrients are crucial to the body because they have been shown to prevent or reduce the risk, treat, or reduce the symptoms of the conditions listed in the table below:
Top nutrients to incorporate into your diet according to a registered dietitian
As you go through the nutrient list, you will notice that many of these nutrients help with the same condition in multiple ways. For example, leafy greens are a probiotic. Probiotics improve gut health, which can help with immune function. Leafy greens are also a source of folate and fiber. Both of these nutrients help with immune function as well!
Without further ado, let’s checkout these nutrients.
List of Nutrients and How They Help:
Antioxidants
Reduces oxidative stress and protects your cells from free radicals.
Vitamin A
Alpha-Carotene and Beta-carotene found in fruits and vegetables are a pre-cursor to vitamin A. In other words, the body makes Vitamin A from Beta-carotene.
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Promotes a healthy immune system
Has anti-inflammatory properties
Help with mood disorders like depression, anxiety, stress
Has Cancer fighting properties
Reduces risk of heart disease and stroke
Promotes healthy skin and hair
Promotes healthy vision
May improve energy levels/ fatigue
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Aids in addiction recovery
Vitamin E
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Boosts immune function
Has anti-inflammatory properties
Helps with mood disorders like depression, anxiety, stress
Reduce the risk of cancer
Reduce risk of heart disease and stroke
May improve energy levels/ fatigue
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Aids in addiction recovery
Vitamin C
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Promotes a healthy immune system
Has anti-inflammatory properties
May improve energy levels/fatigue
Help with mood disorders like depression, anxiety, stress
Reduces the risk of cancer
Promotes strong muscles and bones
Supports healthy skin and teeth
Reduce the risk of heart disease and stroke
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Aids in addiction recovery
Flavonoids
Has anti-inflammatory properties
Promotes a healthy gut (See benefits of a health gut)
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Reduces the risk of heart disease and stroke
Reduces the risk of cancer
May reduces the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Aids in addiction recovery
Polyphenols
Prebiotic (good bacteria in the gut feeds on prebiotics)
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut (See benefits of a health gut)
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Selenium (Some nutrients like Selenium may fall into multiple categories. Selenium has antioxidant properties and is a mineral.)
May reduce the risk of cancer
Has anti-inflammatory properties
Promotes a healthy gut (See benefits of a health gut)
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Reduces the risk of heart disease and stroke
May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
Helps with mood disorders like depression, anxiety, stress
Glutathione
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Promotes a healthy immune system
Has anti-inflammatory properties
Help with mood disorders like depression, anxiety, stress
Has Cancer fighting properties
Reduces risk of heart disease and stroke
May improve energy levels/ fatigue
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Helps with mood disorders like depression, anxiety, stress
May improve energy levels/ fatigue
Helps your body use energy from food
Promotes a healthy immune system
Reduces the risk of cancer
May improve GI Inflammation (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Aids in addiction recovery
Supports healthy bones, muscles, and nerves
Minerals
Potassium
Needed for heart and muscles function
Helps maintain water and electrolyte balance in your body
Zinc
Deficiency may increase depression and anxiety symptom
Promotes a healthy immune system
Aids in addiction recovery
Iron
Promotes healthy immune function
Magnesium
Helps your body use energy from food
Supports healthy bones, muscles and nerves
Deficiencies are associated with increase anxiety symptoms, breast cancer, increased risk of heart disease, and increased inflammation
Calcium
Important for bone health
Aids in sleep (Sleep also reduces the risk of these chronic conditions. Isn’t it amazing how connected everything it?!?!)
Fiber
Some fiber is Prebiotic (Good bacteria in the gut feeds on prebiotics; all prebiotics are fiber, but not all fiber is prebiotic)
Promotes healthy gut bacteria and bacteria balance. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Reduce the risk of cancer
Has anti-inflammatory properties
Promotes healthy digestion
Could reduce joint pain and arthritis inflammation
Reduces the risk of heart disease and stroke
Helps you feel full after eating; thus, helps with satiety and weight loss
Reduces the risk of some cancers
Help with mood and mood disorders like depression, anxiety, stress
Protects against diabetes
Other Fat-Soluble Vitamins
Vitamin D
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
May improve mood and help with mood disorders like depression, anxiety, stress
May improve gut inflammation
Low levels of Vitamin D have been associated with: Autoimmune diseases , Skin issues ,Reduced immune function, Increased inflammation, Cancer, Mood disorders such as depression, stress, anxiety, Increased symptoms from ADD and ADHD, and Joint pain and Arthritis
Vitamin K
Has anti-inflammatory properties
Important for Bone health, Heat Disease, and Blood clotting
*If you are taking a blood thinner, you may have to decrease your vitamin K intake
Healthy Fats
Omega-3 Polyunsaturated fat
May help with joint Pain/arthritis
Has anti-inflammatory properties
May help with ADD/ADHD symptoms
May improve energy levels/ fatigue
Helps with mood and mood disorders like depression, anxiety, stress
Reduces the risk of heart disease
Improve Gut microbial health and gut inflammation (Remember poor gut health, alone, has been linked to many of the medical conditions listed above!!!)
Promotes gut health by repairing the gut lining. (Again, remember poor gut health, alone, has been linked to many of the medical conditions listed above)
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
May improve memory
Aids in addiction recovery
Monounsaturated Fat
Reduces the risk of heart disease
Promotes a healthy immune system
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Prebiotics
Promotes a healthy gut (Good bacteria in the gut feeds on prebiotics, and remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Promotes a healthy immune system
*Note that prebiotics can feed bad bacteria too, so if you have more bad bacteria in your gut and not enough good bacteria then eat foods that promote gut bacteria balance like probiotics, omega-3, and antioxidants, and limit foods that decrease gut health like heavily processed foods, fried foods, and refined sugars.
Probiotics (Live good bacteria found in foods)
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
Boosts immune function
Has anti-inflammatory properties
Helps with mood and mood disorders like depression, anxiety, stress
Reduce the risk of cancer
Reduce risk of heart disease and stroke
May improve energy levels/ fatigue
May reduce cognitive decline and the risk of Alzheimer’s and Dementia
Aids in addiction recovery
Other Helpful Nutrients
L-glutamine
Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
L-Thiamine
Anti-anxiety properties: relaxes or calms the brain without making you drowsy
Melatonin or Melatonin Precursors (Tryptophan and Serotonin)
Helps you sleep better at night and relax during the day
Serotonin is a neurotransmitter that makes you feel happy
Aids in addiction recovery
About These Nutrients
I have not listed every essential nutrient for a couple of reasons. One being you only need trace amounts of many of the nutrients not listed, and we are currently getting plenty of them in the American diet. These are nutrients like Sodium, Chlorine, Phosphorus, and Copper. Plus many of the foods that contain these crucial nutrient listed above also contain these other essential nutrients so if you are eating the foods that contain the nutrients listed above then you are getting enough of the other nutrients.
Some of the crucial nutrients listed above are considered essential nutrients, meaning the body cannot function properly without them. Others listed are not considered essential, but are nutrients that promote health and reduce the risk of chronic diseases and conditions.
I also did not list every function of each crucial nutrients. In other words, these crucial nutrients do even more for your body than what is listed here!!!! In this post, I focused on how these nutrients aid in prevention or treatment of chronic conditions.
What Foods Should I Eat to Help My Mind, Body, and Spirit Function and Thrive?
So now that you know how impactful these nutrients are to your health, you may be asking, so how do I make sure I am eating these foods on a regular basis?
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
The Nourishing Meal Builder ebook can help with that! The Nourishing Meal Builder goes into MUCH more detail by providing food lists, Meal Builder Cards, and discussions of the research! BUT if you are looking for something FREE, I have something for you as well! I made a simple, easy Meal Plan Checklist you can use to make sure you are getting these amazing nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!
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