Gut-Friendly Snacks I Swear By During Pregnancy

Because when you’re growing a human and dealing with digestion drama—you snack smart.

Pregnancy is beautiful, miraculous, and… let’s be real… hard on your gut.

Between IBS, bloating, gas, and that constant question of “Wait, is this safe for the baby?”—finding snacks that are both satisfying and gentle on digestion can feel like a full-time job.

But after a lot of trial and error (and some serious food aversions), I’ve landed on a handful of go-to snacks that keep me feeling nourished, balanced, and not like a balloon.

Here’s what’s working for me—simple, gut-friendly, and pregnancy-approved.

🥚 1. Hard-Boiled Eggs with Toast

Protein, fat, fiber—done.
This is one of my easiest snacks to prep ahead, and it gives me lasting energy without spiking my blood sugar. I usually pair the eggs with a slice of gluten-free, lactose-free bread. The protein helps keep me full, and the toast gives me just enough carb to stay satisfied.

Gut tip: Sourdough or sprouted bread tends to be easier on digestion than conventional wheat bread.

🍓 2. Greek Yogurt with Berries & Homemade Granola

I love this one because it feels like a treat but fuels me like a pro.

I use lactose-free Greek yogurt for healthy fats and probiotics, toss in fresh berries for antioxidants and fiber, and top it with my homemade granola (which is gut-friendly and doesn’t have a laundry list of ingredients) - click here for recipe. It’s cooling, creamy, and great for mid-morning or late afternoon.

Gut tip: Keep granola lower in added sugar, and watch for gums or artificial sweeteners in store-bought versions if you're sensitive.

🍌 3. Peanut Butter Rice Cakes with Fruit & Maple Syrup

Sweet, salty, and crunchy? Say less.

This combo has been a lifesaver. I spread natural, creamy peanut butter on a plain rice cake, top it with berries, and drizzle a tiny bit of pure maple syrup. It’s light enough not to bloat me but hits all the right cravings.

Gut tip: Make sure your peanut butter is just peanuts + salt—no added oils or sugars. Your belly will thank you.

🥩 4. Protein Sticks

When I’m in a rush or on the go, protein sticks are my saving grace.

They’re high in protein and easy to stash in the diaper bag, purse, or glove compartment. I go for clean brands—ones without nitrates, funky fillers, or mystery ingredients. Just solid, satiating protein. Click here to see the one I love.

Gut tip: Look for pasture-raised or grass-fed if you can, and avoid highly seasoned varieties if you're dealing with reflux.

🔥 5. Quest Chips

Okay, I know these are a processed option—but hear me out.

On days where nothing sounds good and I just need something crunchy, Quest chips are a high-protein alternative that don’t send my digestion into a spiral like regular chips sometimes do. They’re especially great when I need to hit my protein goal and want something salty.

Gut tip: These work better for me in moderation and paired with something whole—like a boiled egg or some fruit.

🍫 6. Whole Food Protein Bars

These are my backup when I don’t have the mental energy to prepare anything. I grab a bar made from whole food ingredients—think nuts, seeds, egg whites, a little honey—and I’m good to go.

It’s not fancy, but it gets the job done when hunger hits fast.

Gut tip: Avoid bars with sugar alcohols (like erythritol or xylitol), which can cause gas and bloating. Look for ingredients you can pronounce. Click here to see the ones I love.

Final Thoughts: Keep It Simple & Listen to Your Gut

Pregnancy is not the time to stress about “perfect” snacks—it’s about tuning into your body and giving it what it needs. For me, that’s real food, gentle ingredients, balanced macros, and a little joy in every bite.

If you’re navigating IBS, bloat, or food sensitivities like me, I hope this list gives you some inspiration. And remember: your snack doesn’t have to be fancy—it just has to work for you.

Let your gut (and your baby bump) be your guide. 💛