For most people, the urge to snack at least once a day is unavoidable. This is bound to happen even if you eat a hearty breakfast and lunch. Sometimes we want to snack because we are really hungry. Other times, we may be bored, stressed, or just want a bite to eat.
Having a mid-morning or afternoon snack is certainly not unhealthy, even if it’s something you do every day. In fact, published in international journal of food science and nutrition Says one to two snacks a day is more nutritious than three meals a day without snacks. This is because eating one or two snacks throughout the day can prevent overeating at mealtimes, which can reduce stress on your digestive and metabolic systems.
Of course, it all depends on what you decide to snack on. We asked three gastroenterologists for their advice on which snacks to eat and which ones to avoid when snacking is good for your gut health. Read on to find out what they had to say.
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The one snack gastroenterologists want everyone to avoid
“As a gastroenterologist, one snack I want people to stay away from is ultra-processed potato chips, [specifically] The fried chips come in crinkly bags with a long list of ingredients, including refined starch, industrial oils, artificial flavors, ‘cheese powder’ and preservatives. ” Dr. Jason Korenblit, MD, Gastroenterologists and Digestive Specialists at Just Answer.
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Dr. Korenblit explains that potato chips are a classic example of ultra-processed foods, which he says can have a negative impact on gut health. “Diets high in ultra-processed foods are consistently linked to worse gut health, inflammatory bowel disease, irritable bowel syndrome and colorectal cancer, as well as obesity, diabetes and heart disease,” he said.
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He explained that if someone eats French fries once in a while, it’s no big deal. But if someone eats potato chips every day, it can negatively impact the gut in several ways.
“Your gut bacteria feed on fiber and resistant starch, which are the parts of plant foods we can’t fully digest. When you eat mostly potato chips, which contain almost no fiber, you’re feeding you but no them. In contrast, a high-fiber diet supports a diverse, resilient microbiome and the production of short-chain fatty acids like butyrate, which reduces inflammation and strengthens the gut barrier,” says Dr. Korenblit. Over time, he adds, eating non-nutritious potato chips may lead to a decrease in beneficial gut bacteria and increased inflammation (caused by high, frying temperatures that produce inflammation-causing compounds).
“Emerging data suggests that some emulsifiers and additives can disrupt the mucus layer that protects the intestinal wall and alter the microbiome in ways that promote inflammation and increase intestinal permeability,” he continued, adding that this has been linked to irritable bowel syndrome. “This doesn’t mean a serving of potato chips will ‘wreak havoc on your gut,’ but regular exposure to chips may promote low-grade inflammation in the system over several years,” he said.
Another common “treatment” to avoid for gut health
Pairing chips with soda can have a greater negative impact on your gut. “I wish we could eliminate sugary drinks,” says Dr. Trisha Pasricha, MD, MPH, Lecturer in Medicine at Harvard Medical School, Director of the Gut-Brain Institute at Beth Israel Deaconess Medical Center, and author of a forthcoming book, You pooped all wrongsaying they have been identified as risk factors for early-onset colorectal cancer.
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Gut-healthy snacks to eat
If you want to support your gut, obviously snacking on chips and soda every day is a no-go. What snacks should you have? Dr. Paul Feuerstadt, MD, FACG, AGAF, Gastroenterologist, Peggy Lillis Foundation board member and clinical associate professor at Yale School of Medicine recommends choosing unprocessed foods that are high in fiber.
For example, some snacks Dr. Feuerstadt recommends are nut, berry and legume snacks, such as hummus or crispy chickpeas. He explains that these snacks support gut health in their own unique way, including increasing the abundance of a variety of 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 feeling satisfied and nourished,” says Dr. Pasricha.
Dr. Feuerstadt and Dr. Korenblit agree that yogurt is also a good gut-healthy snack due to its high probiotic content.
“Yogurt with live and active cultures provides beneficial bacteria, also known as probiotics, that can help support a healthy microbiome and may reduce inflammation and dysbiosis [imbalance]. “Regular yogurt consumption is associated with favorable changes in gut microbes and a reduced risk of certain colorectal cancers,” says Dr. Korenblit, who explains that pairing yogurt with nuts and berries can provide additional gut support benefits. He adds that yogurt can also make people feel fuller longer due to its unsaturated fats, fiber and protein.
Supporting gut health by choosing snacks doesn’t mean eating “perfectly” or never enjoying chips, soda, or other ultra-processed foods and drinks.
“Don’t strive for perfection. The goal is to establish healthier eating patterns. Your health will improve more if you make changes that you actually love and can stick with for years, rather than changes that you hate and give up on after a stressful, scary two weeks,” says Dr. Pasicha.
To make healthy snacking easier, stock your kitchen with nutrient-dense, grab-and-go options like yogurt, berries, nuts, crunchy chickpeas or hummus and veggies, as experts have shared before. 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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Source:
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Dr. Jason Korenblit, MD, gastroenterologist and digestive specialist at Just Answer
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Dr. Paul Feuerstadt, MD, FACG, AGAF, Gastroenterologist, Peggy Lillis Foundation Board Member, Clinical Associate Professor, Yale University School of Medicine
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Marangoni, F., Martini, D., Scaglioni, S., et al. (2019). Nutrition and health of snacks.International Journal of Food Science and Nutrition. 70(8): 909-923
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Rondinella, D., Raoul, PC, Valeriani, E., et al. (2025). Deleterious effects of ultra-processed foods on the human gut microbiome and intestinal barrier. Nutrients. 17(5):859
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Juul, F., Vaidean, G., & 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., Albanez, D., Beeson, W. L., et al. (2010). Risk of colon cancer and coffee, tea, and sugary soft drink intake: a meta-analysis of prospective cohort studies. Journal of the National Cancer Institute. 102(11):771-783
This article was originally published by Parade on December 20, 2025 and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.