Gut health is crucial for overall well-being, influencing everything from digestion to immune function and even mental health. Maintaining a balanced gut microbiome, which consists of trillions of bacteria in the digestive system, is key to promoting good health.
High-protein desserts can play a role in supporting gut health, especially when they include ingredients like yogurt, nuts, or fiber-rich components. These desserts not only satisfy sweet cravings but also provide beneficial proteins and nutrients that support a healthy gut environment by promoting the growth of good bacteria and improving digestion.
We checked in with health experts to learn about 12 of the best high-protein sweet treats you should try if you want to have a healthy gut microbiome. They revealed that some of the best options are: kefir, black bean brownies, Greek yogurt parfait, chia seed pudding, cottage cheese with fruits, and more. Continue reading to discover all 12!
Destini Moody, RD
1. Greek Yogurt Parfait
Greek yogurt parfaits are beneficial for gut health primarily due to the probiotics found in Greek yogurt. Probiotics are live beneficial bacteria that help maintain a healthy balance in the gut microbiome, supporting digestion and enhancing immune function.
"Greek yogurt parfait combines the creamy texture of Greek yogurt with the sweetness of fresh berries and the crunch of nuts or seeds. This combination provides a balance of protein, carbohydrates, and healthy fats," Dr. Krutika Nanavati says.
2. Chia Seed Pudding
Chia seeds contain omega-3 fatty acids, which have anti-inflammatory properties that can help reduce inflammation in the gut and improve overall digestive health.
"When combined with plant-based milk and a sweetener of your choice, chia seeds create a thick, pudding-like texture that can be topped with various fruits, nuts, or cacao nibs for added flavor and nutrition," she says.
3. Protein Smoothie
A protein smoothie can support gut health when made with the right ingredients. The protein itself is essential for the repair and maintenance of the gut lining, which is crucial for preventing issues like leaky gut. When protein smoothies include ingredients like yogurt, kefir, or plant-based proteins, they can also introduce probiotics or prebiotics to the diet.
"Protein smoothies are a great way to incorporate protein into your diet. Simply blend protein powder, fruits, vegetables, and a liquid base for a customized and nutrient-packed beverage," Nanavati notes.
4. Cottage Cheese and Fruit
When paired with fruit, which is high in fiber and vitamins, this combination enhances gut health by providing prebiotics—fibers that feed the good bacteria in the gut.
"Cottage cheese is a good source of protein and calcium, while fruits provide essential vitamins, minerals, and fiber," she reveals.
5. Protein-Packed Oatmeal
Oatmeal is high in soluble fiber, particularly beta-glucan, which helps to regulate digestion by forming a gel-like substance in the gut. This can improve bowel regularity and support the growth of beneficial gut bacteria.
"By adding protein powder, nuts, and seeds, you can boost the nutritional value of your oatmeal and create a satisfying and filling meal," she notes.
6. Strawberries
Packed with fiber, vitamins, and antioxidants, strawberries support digestive health by promoting regular bowel movements and aiding in the prevention of constipation. The high fiber content also helps to keep you feeling full longer, potentially aiding in weight management and promoting a flatter belly. Additionally, strawberries contain prebiotics that support the growth of beneficial gut bacteria, contributing to a healthier gut environment.
"Strawberries are a fruit naturally high in fiber—a carbohydrate that helps the digestive system absorb more nutrients, feeds good gut bacteria, and works to prevent constipation," says Dr. Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. "The fiber content in strawberries also helps you feel fuller for longer. Strawberries are also a great source of vitamin C and antioxidants."
7. Blueberries
Blueberries are a seasonal fruit renowned for their rich flavor and numerous health benefits. These small, vibrant berries are loaded with antioxidants, vitamins, and dietary fiber, making them a powerhouse for digestive wellness.
Connor says these tiny berries "contain compounds called anthocyanins that can reduce the risk of heart disease and diabetes, in addition to helping with metabolism, weight loss, and inflammation. Nutrient-dense, a small amount goes a long way—a single cup gives you nearly 15% of your daily fiber." Noted!
8. Kefir
According to health expert Dr. Erik Natkin, fermented dairy products like kefir, for example, are a source of probiotics, which are essential for nurturing a balanced gut microbiota.
"A balanced gut flora plays a critical role in reducing systemic inflammation and boosting immune function," he explains. By incorporating kefir and yogurt into your daily diet, you can enhance the diversity of beneficial bacteria in your gut, thus fortifying your body's defense against inflammation.
9. Apples
Apples are rich in pectin, a soluble fiber that is linked to improved gut health. "Pectin is linked to better gut health by increasing the amount of butyrate, which is a short-chain fatty acid responsible for nourishing friendly bacteria in the gut and reducing inflammation," explains Dr. Michael O. McKinney, a physician specializing in nutrition and gut health from Healthy Outlook. Consuming an apple a day or adding it to your breakfast oatmeal or yogurt can help you reap these benefits.
10. Bananas
A great source of lasting energy, bananas are one of the best fibrous carbs to include in your day-to-day diet for a faster metabolism and less bloating. There’s a common misconception that because bananas are higher in calories than most fruits, they’re not good for you, but in fact they can provide more lasting energy than most, making them a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body requires more time to digest fiber.
For this reason, eating fiber keeps you full for a longer time, and one doesn’t feel hungry, and therefore, it becomes easier to avoid unhealthy snacking,” notes Lawson. For bananas in particular, you’ll find that green bananas are actually the best option for weight loss, improving satiety over time. “Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily. Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water,” says RDN Clara Lawson. Pair your banana with a source of protein, such as eggs, in the morning, and you have a filling and delicious breakfast perfectly tailored for weight loss.
11. Raspberries
Raspberries are an excellent choice to support digestion. Additionally, raspberries are rich in antioxidants, such as flavonoids and polyphenols, which have anti-inflammatory properties and may protect against digestive issues. Their high water content contributes to hydration, essential for maintaining healthy digestion, especially during sleep when dehydration can occur.
With just 65 calories, Destini Moody, RD, says, "One cup of raspberries contains about 8 grams of fiber, and they can make for a refreshing, low-calorie snack when you have a sweet tooth. Eating raspberries before bed is a much better alternative to other snacks high in refined sugar, and the fiber content in berries can help with digestion as well as better blood sugar control."
Whether savored solo, blended into a nourishing smoothie, or sprinkled over your evening yogurt, raspberries offer both a tasty treat and a boost for your digestive well-being.
12. Black Beans Brownies
Black beans are rich in dietary fiber, particularly soluble fiber, which is essential for gut health. Fiber helps promote regular bowel movements, supports a healthy gut microbiome by serving as food for beneficial bacteria, and can help prevent digestive issues like constipation.
"Black beans are surprisingly great in brownies, offering a dense, fudgy texture. They are high in protein and fiber, which contribute to weight loss by keeping you fuller for longer and stabilizing blood sugar levels. Use pureed black beans as the base for brownies instead of flour. Combine with cocoa powder, a sweetener of your choice, and eggs," Dr. Sharmela Devi G, a registered dietitian nutritionist highlights. Here is a delicious black bean brownie recipe on TikTok everyone should try!
