Khaberni - Snacks are no longer just a stopgap or an enemy of slimness; nutrition experts now see them as a golden opportunity to enhance gut health and provide the body with necessary fibers.
According to a new report published by the British "Telegraph" newspaper, "snacks" represent about a quarter of the daily calories, but choosing the right "duos" is the secret to reducing continuous eating desires and improving sleep quality.
Here are the top 5 snacks recommended by leading nutrition experts:
1. Kiwi and Aleppo pistachios
This is the preferred choice for digestive system physiologist, Jordan Haworth, as kiwi is rich in fibers that treat constipation, while pistachios contain "polyphenols" that nourish beneficial bacteria, and it is advised to consume them in the evening to improve sleep quality.
2. Pomegranate and extra virgin olive oil
An unconventional but effective mix; nutrition expert, Emily English, explains that this duo provides a double dose of antioxidants, with the healthy fats in the oil increasing satiety for a longer period compared to consuming the fruit alone.
3. Greek yogurt and berries
A meal rich in protein and probiotics (live bacteria). It helps balance the gut "microbiome," and studies have shown that it delays feelings of hunger and reduces the desire for sugar intake at night.
4. Apple and peanut butter
Apple provides "pectin" fibers that serve as food for beneficial bacteria, while the fats and proteins in peanut butter slow down the digestion process of fruit sugars, preventing sudden blood sugar spikes.
5. Dates stuffed with walnuts
A healthy alternative to manufactured sweets; dates provide quick energy and fermentable fibers, while walnuts add extra fibers and healthy fats that support the integrity of the gut lining.
Experts say that to ensure the efficient operation of the natural "gut cleaner" (MMC), it is preferable to leave a time interval of about 4 to 5 hours between main meals to allow the digestive system to reset itself.
