Keep aiming for 30 plants a week

Could you squeeze a few more plants into your afternoon snack? If you’re someone who tends to go for crisps, dip them in some hummus for a dose of chickpea-rich fat and fibre. Nuts, fruit or yoghurt generally make better snack options than processed grub. Have a go at making your own seedy crackers at home to eat alongside a few slices of cheese (a fermented, gut-healthy food).

Think about your food’s staying power

“For example, if you just need something to tide you over for an hour or so, then a bag of popcorn can be really helpful. Otherwise, I’d be cautious of ‘air foods’ like this, as they fill up the stomach but don’t offer much longevity,” says Robinson.

Instead, opt for something that contains a combination of two or three macronutrients like carbs and fat or fat and protein. That might mean adding a dollop of nut butter to your corn cakes, for example.

Avoid snacking after 9pm

Look, it’s not always possible to have an early dinner when you’re working/commuting/socialising. But the takeaway here is not to snack after your dinner – however late that may be. If you’re interested in intermittent fasting, you could always push your breakfast back a couple of hours the day after, just to make sure that you’re giving your gut a full 14 hours of rest before going again.

Why snacking is good for you, according to the gut experts at Zoe