8 Gut-Healthy Snacks for the Mediterranean Diet

Greek Yogurt with Berries

Greek yogurt is rich in probiotics, which support gut health by promoting the growth of beneficial bacteria. Pair it with fresh berries like strawberries, blueberries, or raspberries for added fiber and antioxidants.

Mixed Nuts

A handful of mixed nuts, such as almonds, walnuts, and pistachios, is a satisfying snack rich in fiber, protein, and heart-healthy fats. Nuts also contain prebiotics, which nourish the beneficial bacteria in your gut.


Olives are a staple of the Mediterranean diet and are rich in monounsaturated fats and antioxidants. Enjoy them as a snack on their own or add them to salads and other dishes for extra flavor.

Fruit and Nut Bars

Opt for homemade or store-bought fruit and nut bars made with wholesome ingredients like dried fruit, nuts, seeds, and a touch of honey or maple syrup. These bars provide a convenient source of fiber, protein, and healthy fats.

Roasted Chickpeas

Roasted chickpeas are crunchy, flavorful, and packed with fiber and protein. Season them with herbs and spices like cumin, paprika, and garlic powder for a tasty snack that's also good for your gut.

Stuffed Bell Peppers

Slice bell peppers in half and fill them with a mixture of quinoa, cherry tomatoes, cucumber, feta cheese, and fresh herbs like parsley and mint. This snack is not only delicious but also provides a variety of nutrients and fiber.

Vegetable Crudité with Hummus

Crisp, colorful vegetables such as carrots, cucumber, bell peppers, and cherry tomatoes are loaded with fiber and nutrients. Dip them in hummus, which provides both protein and healthy fats from olive oil and tahini.

Whole Grain Crackers with Avocado

Spread whole grain crackers with mashed avocado for a snack that's packed with fiber, vitamins, and minerals. Avocado is also rich in monounsaturated fats, which are beneficial for heart health.