The #1 Snack at Costco for Gut Health

From free samples to bulk deals, high-quality products and reasonable prices, it’s no wonder people choose Costco as their one-stop shop for grocery and personal needs. If you are a member of this popular warehouse club, then you know they carry a wide selection of food and snack items that cater to many dietary preferences. Yet, searching for the perfect snack to support your digestive health may be tricky if you are one of the 60 to 70 million Americans who experience gastrointestinal discomfort, according to the National Institute of Diabetes and Digestive and Kidney Diseases. That’s why we asked a dietitian to search Costco’s shelves to find their No. 1 snack for better gut health.

Turns out, Costco has quite a few gut-friendly bites, but one snack checks all the boxes as the best for improved gut health. After scanning the aisles, food labels and ingredient lists of every item in the warehouse, Alicia Higgason, RDN, a GI dietitian and founder of Nutritive Healing, shares that the No. 1 snack for gut health at Costco is Chobani Less Sugar Greek Yogurt topped with Kirkland Signature Unsalted Mixed Nuts.

“Greek yogurt contains probiotics, while nuts are a great source of prebiotic fiber and polyphenols,” says Higgason. In addition, the yogurt contains minimal added sugar, and the mixture of nuts contributes to eating a variety of plant foods—making this snack a winning combination.

Benefits of Yogurt with Nuts

Beyond meeting all the requirements for a gut-healthy snack, Greek-style yogurt and mixed nuts may be linked to several health benefits.

Improved Digestion

For those who believe they have to completely steer clear of dairy products due to digestive issues, there is good news! A recent study found that yogurt consumption significantly improved lactose digestion. The researchers noted that the greatest results were found in yogurts that contain live, active bacterial strains. Chobani Less Sugar Greek Yogurt contains several beneficial live and active probiotics, including S. thermophilus, L. bulgaricus, L. acidophilus, Bifidus, L. casei and L. rhamnosus. So, depending on the severity of your symptoms, you may be able to tolerate, enjoy and benefit from yogurt consumption. If you’re unsure if yogurt is appropriate for you, talk with your healthcare practitioner. If you decide to give it a try, start with a small amount (like a tablespoon a day) and gradually increase it to a full serving size, which is about three-quarters of a cup. 

Mental Health Support

You may be surprised to learn that your mental health is linked to the health of your gut. A published review revealed that fermented dairy products like yogurt may help lower the risk of depression. The study highlights that probiotics can improve brain function by modifying gut microorganisms, decreasing inflammation and aiding in the production of neurochemicals like mood-boosting serotonin. You may see improvements in your mental health by incorporating probiotic foods, like yogurt, with prebiotic foods, like nuts, that feed the beneficial bacteria.

Gut Lining Protection

Fiber- and polyphenol-rich almonds, pistachios and walnuts have been shown to increase the diversity of beneficial bacteria in the gut. More specifically, nuts may help to increase the number of butyrate-producing bacteria.

When gut bacteria nosh on fiber, fermentation takes place, producing butyrate and other helpful short-chain fatty acids (SCFAs). These SCFAs help to strengthen your gut barrier, preventing foreign substances and harmful bacteria from entering your bloodstream. So, nut consumption helps to fuel the beneficial bacteria in your intestines and maintain the integrity of your gut lining.

What to Look For in a Gut-Health-Friendly Snack

When deciding what other gut-friendly snacks to snag off the shelf, reach for items that check off two or three of these attributes.

Packed with the “Three P’s” of Gut Health

Higgason states that one of the most well-established strategies for improving your gut health is incorporating the three P’s: probiotics, prebiotics and polyphenols. You may be familiar with the importance of consuming probiotics, those beneficial bacteria that hang out in your gut. But prebiotics and polyphenols are just as essential for boosting gastrointestinal health.

Because bacteria are living organisms, they must eat not only to survive, but also to thrive and multiply. This is where prebiotics come in. Prebiotics are the foods that feed the beneficial bacteria (probiotics) in your gut. “Fiber is a form of prebiotic that fuels the existing beneficial gut bacteria, along with aiding digestion,” says Higgason.

Polyphenols, a type of antioxidant, are found in a wide variety of plant foods. “These compounds aid in the production of SCFAs, which are necessary to strengthen our gut lining,” explains Higgason. Including the “three P’s” in your daily snacks is a great way to begin supporting the health of your gut.

Filled with a Variety of Plants

Munching on a diverse array of plant foods is another key factor for a healthy gut. “When it comes to having a balanced gut microbiome, diversity is very important. If we have too much of certain bacteria, they can take over and cause an imbalance. Consuming a variety of colors and types of plant foods helps us maintain balance,” says Higgason.

In fact, a 2025 study highlights that what we eat, including the number of plant foods consumed each week, is associated with the amount of beneficial bacteria in our guts. “The goal is at least 30 different types of plant foods per week,” says Higgason. And the good news is you aren’t just limited to fruits and vegetables. You can also enjoy a wide variety of nuts, seeds, legumes, grains, herbs and spices to help you reach your weekly goal.

Low in Added Sugar

As tempting as it is to grab sweet snacks, excessive sugar consumption can negatively impact the health of your gut. “Too much sugar can fuel various types of overgrowths in your gut, which can result in brain fog, bloating, anxiety and much more,” says Higgason.

Because of this, it’s vital to limit your added sugar intake to no more than 25 to 36 grams per day, according to the American Heart Association. In addition to potential overgrowths, high sugar intake has been shown to decrease anti-inflammatory gut bacteria while simultaneously increasing pro-inflammatory microbes. In other words, diets high in sugar are linked to increased levels of inflammation.

The Bottom Line

The next time you go on your Costco run, remember to grab a pack of Chobani Less Sugar Greek Yogurt and Kirkland Signature Heart-Healthy Mixed Nuts. Brimming with prebiotic fiber, probiotics and polyphenols, this pairing makes for the perfect gut-supporting snack. The yogurt is loaded with live, active probiotic strains that can alleviate digestive discomfort (even for those with lactose intolerance), while the fiber-rich nuts may help strengthen your gut lining. Plus, the assortment of nuts will help you reach your weekly goal of consuming 30 plant foods in a week. You can always take it up a notch by throwing in your favorite polyphenol-rich berries or fiber-packed seeds. Either way, by regularly enjoying this delicious snack, you will be well on your way to a healthy gut.