Yay or nay: US-based gastroenterologist ranks 10 most popular Indian snacks

A crackle of golden samosa pastry or the tangy zing of pani puri — these Indian snacks don’t just read “delicious;” in reality, it’s hard to resist them, especially as we sit back with friends and family for an evening gathering, or even for a binge-watch party! These snacks are as deeply loved as they are often fried, as enticing as they are enriched in finger-licking ingredients and spices. They satiate your mind like nothing else can, and leave both your heart and stomach full. But what about gut health? What happens when you go overboard with snacking?

That’s when a gut-health expert from the US weighs in!

California-based gastroenterologist Dr. Pal Manickam recently took to Instagram to rank ten of India’s most popular snacks — 10 being the least gut-friendly, and 1 the most gut-friendly. This list might sound too yummylicious to be ranked with respect to health quotient, but it sure is a helpful wake-up call about how how we snack matters almost as much as what we snack on.

This one’s a proper crowd-puller! But despite being a fan-favorite, golgappa (or pani puri) lands at the bottom of the gut-health ladder. Dr Manickam warns: “Panipuri is deep-fried, spicy water can trigger acidity, bloating, and gas.” The moral of the story? Good taste doesn’t always mean gentle on your digestive system.

Widely known as the “everyday snack” and often enjoyed with tea in the evening, bhujia seems harmless — but under the surface, it can be tough on your gut. “Highly processed foods, full of emulsifiers, and are bad for your gut microbiome,” says Dr Manickam. If you routinely reach for the container of bhujia to beat the evening lull, your gut flora might be paying the price.

This one’s a rainy-day classic and approved by Bollywood as well: fritters dipped in hot oil, served with chai. Comforting, yes — but “deep-fried snacks are heavier on the stomach,” according to Dr Manickam. He reminds us that the gut-brain axis links gut balance to mood, meaning what you snack affects how you feel.

This one’s another timeless favorite, in varied fillings inside — especially, on the street-food circuit. But for the gut, this is a red-flag snack. As Dr Manickam points out, it’s “deep-fried… made of refined flour” — both factors contribute to bloating and discomfort.

You might assume this veggie-laden dish is one snack that’s both healthy and tasty — after all, it’s made of mashed potatoes, onions, and tomatoes. But wait, Dr Manickam says the real issue is the butter and bun: “Loads of butter are poured into the bhaji when they are made. And even the pav is refined carb.” The combination of fats + refined grains makes it a snack to approach with care.

The Himalayan dish, now wildly popular everywhere in India, Momo, gets a middle ranking. But its healthiness depends on how it’s made. Dr Manickam’s advice: avoid the fried versions, they’re “a big no-no.” If you crave momo, always pick steamed (in fact, that’s the authentic one), and watch the sauces (they can upset your gut, too).

This one’s a rather healthier option on the list. As per Dr Manickam, “If made from whole wheat and baked, it’s a good snack in moderation.” With proper and healthier ingredients, it delivers that savory crunch you crave, without threatening your gut balance — when eaten sensibly.

Whoever said, “corns don’t hurt” wasn’t wrong! Corn cob, which is a simple street-style corn seasoned with lemon and chili, is often enjoyable and lighter than deep-fried fare. Dr Manickam echoes the sentiment, noting that it's “gut-friendly,” although he cautions: “it can bloat certain people.” So if you notice any kind of discomfort, adjust the spice and the seasoning.

This one gets near the top. In fact, this one’s got so many health points that Dr Manickam reveals it’s “his favorite snack!” His reasons? As per the gastroenterologist, “It is low in fat, gentle on the stomach, and relatively rich in protein.” Makhana is s great example of an indulgence that supports gut health rather than undermines it.

And this one tops the list, beating the rest of them: boiled sundal. Dr Manickam describes it as the “most gut-friendly of all, rich in protein and easy on digestion for most people.” As per him, it’s simple, nourishing, and smart for your gut — a snack you can feel good about reaching for.

Disclaimer: This article is provided for general informational purposes only and does not constitute professional health or medical advice. The views and opinions expressed in this piece are those of the author and are based on public comments by the gastroenterologist referenced; they may not reflect the most current research. Before making any significant changes to your diet or snack habits, especially if you have existing digestive or medical conditions, please consult a qualified healthcare provider.

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