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While it has become increasingly easy to find gut-healthy snack options at your local supermarket, we’ll be honest: They can get pretty pricey. This is what drove registered dietitian, gut health expert, and founder of Within Nutrition, Kylie Ivanir, MS, RD, to take matters into her own hands.
One of the first recipes Ivanir set out to develop with digestive health in mind had to be, of course, the most basic and essential: gut-healthy crackers for her daily snack time routine. We obviously had to learn more about her recipe, including how to make it and what makes these crackers so great when it comes to balancing your gut microbiome.
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“Since every bite we take has the potential to improve our microbiomes, I had to come up with my own gut-healthy cracker recipe because I incorporate crackers into so many of my meals,” Ivanir says. “I make it every single week using two simple ingredients: oat bran and rye flour.”
Why this two-ingredient cracker recipe is so good for you (and your gut)
1. Rye flour
According to Ivanir, whole-grain sources of gluten like rye can be beneficial for those who aren’t gluten-sensitive or have celiac disease. Ivanir says she loves to use rye flour here because it’s low on the glycemic index compared to other flours, which means it creates the lowest blood sugar spike and helps provide you with steady energy throughout the day. “Plus, rye flour offers some prebiotic fiber and tons of plant-based protein,” she adds.
BTW, Ivanir notes that those who are celiac or gluten-sensitive can simply swap in a favorite gluten-free flour instead and they should come out just fine.
2. Oat bran
“I also use oat bran because it contains tons of protein and a higher amount of fiber than regular oats, as well as gut-healthy zinc, magnesium, and vitamin E,” Ivanir says. “When the soluble fiber in oat
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