Gastroenterologist rates popular Indian snacks based on gut health impact; this is where your favourite rank

Healthier alternative: Make at home, adjust the spice level according to your tolerance.

9. Bhujia & Namkeen

CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, said that these crunchy munchies are loaded with emulsifiers, preservatives, and refined oils, which can disturb the gut microbiome and cause bloating or sluggish digestion. Best kept for rare indulgence.

Suggestion: Look for traditional small-scale manufacturers producing these snacks with a short shelf life. Since that alone doesn’t guarantee a healthier alternative, read the label too.

8. Pakoda

“Deep-fried delight, heavy digest. While gram flour has protein, deep frying increases fat oxidation, making it harder to digest and prone to cause bloating or acidity. Try air-fried or shallow-fried versions instead,” suggested Aishwarya, as Balaji added that pakoras are best enjoyed in moderation when made at home, to be sure of the cooking oil used.

7. Samosa

The outer crispy crust is made from maida, the refined flour which lacks fibre, slows digestion, and can cause abdominal discomfort. Deep fried samosas can cause bloating in people with SIBO (small intestinal bacterial overgrowth), gall bladder or motility related issues. “One easy way to have it would be to include more veggies in the stuffing. You can also bake samosas at home,” said Aishwarya.

These crunchy munchies are loaded with emulsifiers, preservatives, and refined oils (Source: Freepik)

6. Pav Bhaji

“Pav is again made with refined flour, which is low in fibre. But when you eat it with lots of bhaji it makes up for the fibre intake. Interestingly, butter in itself is not the bad guy here. In fact it provides butyrate which is good for your gut. The quantity of butter is what you should be vary of,” explained Balaji.

5. Momos

Steamed momos are lighter and easier to digest. The stuffed vegetables are a addition of fibre. The spicy sauces, on the other hand can cause, acidity in some people, said both.

4. Khakhra

When made with whole wheat or millets and baked, khakra becomes a high-fibre, guilt-free snack. However, overdoing spicy or oily variants can upset sensitive guts. Moderation matters. However, very high temperature baking can produce acrylamides, just like any other dry heat cooking.

3. Corn with lemon and chilli

Corn with lemon and chilli can cause acidity or heartburn for some due to its high starch content. “Roasted corn with lemon and chilli is rich in fibre and supports gut motility. Eat slowly and chew well, said Aishwarya, adding that boiled corn is a better option in that case. Moreover, people with SIBO can experience bloating when they eat corn.

2. Roasted Makhana

Makhanas are low in glycemic index and a good choice even for people with gut related issues, said Balaji. A low-fat, high-protein option that’s gentle on digestion and keeps full longer. Roast lightly and avoid sugary or overly salty coatings. “You can also roast makhana in a little ghee at home and add flavours of your choice,” suggested Balaji.

1. Sundal (Soaked & Cooked Legumes)

A traditional South Indian gem boiled legumes with coconut and spices make it rich in fibre, prebiotics, and plant protein. Great for digestion, satiety, and gut microbiome balance. But not all of them are able to digest it well. “Soak the chana overnight and pressure cook it. If you have digestive issues, eat lesser sundal or have it less frequently,” said Aishwarya.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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