For most people, craving a snack at least once during the day is inevitable. Even if you eat a big breakfast and lunch, it’s bound to happen. Sometimes we crave snacks because we are really hungry. Other times, we might be bored, stressed, or just want something to eat.
It’s definitely not unhealthy to have a mid-morning or mid-afternoon snack, even if it’s something you do every day. In fact, an article published in International Journal of Food Science and Nutrition says that having one or two snacks a day can be even more nutritious than having three meals a day and no snacks. This is because a snack or two throughout the day can prevent overeating at meals, which puts less stress on the digestive and metabolic systems.
Of course, it all comes down to what you decide to taste. We asked three gastroenterologists for their recommendations on what snacks to eat—and what snacks to avoid—when it comes to gut health snacks. Read on to find out what they had to say.
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The snack a gastroenterologist would like everyone to avoid
“As a gastroenterologist, the one snack I’d like people to move away from is ultra-processed crisps, [specifically] fried chips that come in crinkle bags with a long list of ingredients that includes refined starch, industrial oils, artificial flavors, “cheese powder” and preservatives,” says Dr. Jason Korenblit, MD, a gastroenterologist and digestion expert with Just Answer.
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Dr. Korenblit explains that chips are a textbook example of an ultra-processed food, which she says can negatively impact gut health. “Diets high in ultra-processed foods are consistently linked to poorer gut health, inflammatory bowel disease, IBS and colorectal cancer, as well as obesity, diabetes and heart disease,” he says.
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He explains that if someone eats chips now and then, it’s not such a big deal. But if one eats potato chips every day, it will have a negative impact on the gut in several ways.
“Your gut bacteria live on fiber and resistant starch, parts of plant foods that we don’t fully digest. When you snack mostly on chips, which are almost fiber-free, you’re feeding yourself. you but no them. “High-fiber diets, on the other hand, support diverse and resilient microbiota and the production of short-chain fatty acids like butyrate, which reduce inflammation and strengthen the gut barrier,” says Dr. Korenblit, adding that snacking on nutrient-poor chips over time can lead to fewer gut benefits and increased inflammation (caused by the high temperature of frying bacteria).
“Emerging data suggest that some emulsifiers and additives may disrupt the mucus layer that protects the gut wall and alter the microbiome in ways that promote inflammation and increased intestinal permeability,” he continues, adding that this is associated with IBS. “That’s not to say that one serving of chips ‘destroys your gut,’ but regular exposure can push the system toward low-grade inflammation over the years,” he says.
Another common “treatment” to avoid for gut health
Pairing chips with soda can have an even bigger negative impact on your gut. “I wish we could eliminate sugar-sweetened beverages,” he says Dr. Trisha Pasricha, MD, MPH, an instructor of medicine at Harvard Medical School, director of the Gut-Brain Research Institute at Beth Israel Deaconess Medical Center, and author of the forthcoming book, You pooped wrongsaying they have been identified as a risk factor for early-onset colorectal cancer.
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Gut Healthy Snacks to Eat
If you want to support your gut, it’s clear that you have a daily snack of chips and soda. What should you taste instead? Dr. Paul Feuerstadt, MD, FACG, AGAF, a gastroenterologist, Peggy Lillis Foundation board member and associate clinical professor at Yale School of Medicine, recommends choosing unprocessed, high-fiber foods.
For example, some snacks Dr. Feuerstadt recommends are nuts, berries, and legume-based snacks like hummus or crunchy chickpeas. He explains that these snacks support gut health in ways of their own, including increasing the amount of diverse and beneficial bacteria in the gut.
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“Personally, I keep a jar of almonds in my office. Nuts are high in protein and fiber, so they keep you satisfied and nourished,” says Dr. Pasricha.
Dr. Feuerstadt and Dr. Korenblit agree that yogurt is an excellent gut-healthy snack because of its high probiotic content.
“Yogurt with live, active cultures provides beneficial bacteria, called probiotics, which can help support a healthy microbiome and reduce inflammation and dysbiosis. [imbalance]. “Regular consumption of yogurt has been associated with favorable changes in gut microbes and a lower risk of certain colorectal cancers,” says Dr. Korenblit, explaining that pairing yogurt with nuts and berries provides additional gut-supporting benefits. He adds that it also makes yogurt more filling, thanks to the unsaturated fat, fiber, and protein.
Supporting gut health through snacking doesn’t mean eating “perfectly” or never indulging in chips, soda or other ultra-processed foods and drinks.
“Don’t aim for perfection. Aim to build a healthier eating pattern. Your health will see bigger gains if you make changes you really enjoy and can stick with for years, rather than changes you hate and give up after two intense, horrible weeks,” says Dr. Pasicha.
To make healthy snacking easier, stock your kitchen with the nutrient-dense grab-and-go options the experts shared earlier, like yogurt, berries, nuts, crunchy chickpeas, or hummus and veggies. Not only will you support your gut, but you’ll feel fuller than you would after eating a handful of chips.
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Related: The ‘Healthy’ Kitchen Staple That Could Be Secretly Ruining Your Gut Health
Sources:
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Dr. Jason Korenblit, MD, gastroenterologist and digestive expert with Just Answer
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Dr. Paul Feuerstadt, MD, FACG, AGAF, gastroenterologist who is a board member of the Peggy Lillis Foundation and an associate clinical professor at Yale School of Medicine
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Marangoni, F., Martini, D., Scaglioni, S., et al. (2019). Snacks in Nutrition and Health.International Journal of Food Science and Nutrition. 70(8): 909-923
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Rondinella, D., Raoul, PC, Valeriani, E., et al. (2025). Detrimental impact of ultra-processed foods on the human gut microbiome and gut barrier. Nutrients. 17(5):859
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Juul, F., Vaidean, G. and Parekh, N. (2021). Ultra-processed foods and cardiovascular disease: potential mechanisms of action. Advances in Nutrition. 12(5):1673-1680
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Zhang, X., Albanes, D., Beeson, WL, et al. (2010). Colon cancer risk and consumption of coffee, tea, and sugar-sweetened soft drinks: pooled analysis of prospective cohort studies. Journal of the National Cancer Institute. 102(11):771-783
This story was originally published by Parade on December 20, 2025, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.