‘I’m a gastroenterologist – this is one snack I want everyone to avoid’

For most people, craving a snack at least once during the day is inevitable. Even if you eat a hearty breakfast and lunch, it is bound to happen. Sometimes we want to eat lunch because we are really hungry. At other times, we may be bored, stressed or just want to do something.

Eating a mid-morning or mid-afternoon snack is definitely not unhealthy, even if you do it every day. In fact, an article published in International Journal of Food Science and Nutrition They say that eating one to two meals a day can be more nutritious than eating three meals a day and not eating lunch at all. This is because eating one or two snacks throughout the day can prevent overeating, which puts less stress on the digestive and metabolic systems.

Of course, it all comes down to what you decide to eat for lunch. We asked three gastroenterologists for their recommendations on which snacks to eat — and which snacks to avoid — when it comes to snacking for gut health. Continue reading to find out what they had to say.

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A snack a gastroenterologist wants everyone to avoid

“As a gastroenterologist, the snack I like people to avoid is ultra-processed chips, [specifically] Fried chips that come in bags with a long ingredient list that includes refined starches, industrial oils, artificial flavors, ‘cheese powder’ and preservatives,” says Crinley. Dr. Jason Korenblit, MD, A Gastroenterologist and Digestive Specialist with Just Answers.

Dr. Korenblit explains that chips are a textbook example of an ultra-processed food, which can negatively impact gut health. “Diets high in ultra-processed foods are consistently linked to poor gut health, inflammatory bowel disease, IBS and colorectal cancer as well as obesity, diabetes and heart disease,” he says.

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He says that if someone eats chips once, it’s not a big deal. But if one eats chips every day, it has a negative effect on the intestines in some ways.

“Your gut bacteria live on fiber and resistant starch, plant foods that we can’t fully digest. When you snack on chips, which are almost fiber-free, you’re snacking. you But no them. A high-fiber diet, in contrast, supports a diverse, resilient microbiota and the production of short-chain fatty acids such as butyrate, which reduce inflammation and strengthen the gut barrier,” says Dr. Korenblit, adding that over time, eating nutrient-poor chips may become less beneficial and lead to an increase in high gut bacteria (temperatures that create inflammatory compounds).

“Emerging data suggests that certain emulsifiers and additives can disrupt the mucus layer that protects the intestinal wall and alter the microbiome in a way that promotes inflammation and increased intestinal permeability,” he continues, adding that it is associated with IBS. “This doesn’t mean that one serving of chips will ‘destroy your gut,’ but regular exposure can push the system toward low-grade inflammation for years,” he says.

Another common ‘cure’ to avoid is for gut health

Pairing your chips with soda can further affect the negative bowel. “I wish we could get rid of sugar-sweetened beverages,” he says Dr. Trisha Pasricha, MD, MPH, instructor of medicine at Harvard Medical School, director of the Pet-Brain Research Institute at Beth Israel Deaconess Medical Center, and author of a forthcoming book, You’re pooping all wrongHaving been identified as a risk factor for early-onset colorectal cancer.

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Stomach-healthy snacks to eat instead

If you want to support your gut, it’s clear that eating a daily snack of chips and soda is out. What should you eat instead? Dr. Paul Feuerstadt, MD, FACG, AGAF, A gastroenterologist, member of the board of directors of the Peggy Lillis Foundation and an associate clinical professor at the Yale School of Medicine, recommends choosing unprocessed foods that are high in fiber.

For example, Dr. Some snacks Feuerstadt recommends are nuts, berries, and fruit-based snacks, such as hummus or crunchy chickpeas. He explains that these foods support gut health in their own unique way by 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,” Dr. Pasricha says.

Dr. Feuerstad and Dr. Korenblit agrees that yogurt is also an excellent gut-healthy snack, due to its high probiotic content.

“Yogurt with live and active cultures provides beneficial bacteria, aka probiotics, which help support a healthy microbiome and can reduce inflammation and dysbiosis. [imbalance]. “Regular yogurt consumption is associated with favorable changes in gut microbes and a lower risk of certain colorectal cancers,” says Dr. Korenblit, adding that combining yogurt with nuts and berries provides additional gut-supporting benefits. He adds that it makes yogurt more satisfying, because of the fat and fat protein.

Supporting your gut health through your snack choices doesn’t mean eating “fully” or enjoying chips, soda, or other ultra-processed foods and drinks.

“Don’t aim for perfection. Aim to build a healthy eating pattern. Your health will see huge benefits if you make changes you actually enjoy and last for years instead of hating it and quitting after two intense and terrible weeks,” Dr. Pasicha says.

To make healthy snacking easier, pack your kitchen with nutritious, grab-and-go options experts have shared before, like yogurt, berries, nuts, crunchy chickpeas or hummus, and veggies. Not only will you support your stomach, but you’ll feel more satiated than you would after eating a handful of chips.

Next:

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Sources:

• Dr. Jason Korenblit, MD, gastroenterologist and digestive specialist with Just Answers

• Dr. Paul Feuerstadt, MD, FACG, AGAF, A gastroenterologist who is a member of the board of directors of the Peggy Lillis Foundation and an associate clinical professor at the Yale School of Medicine.

• Marangoni, F., Martini, D., Scaglioni, S., et al. (2019). Breakfast in nutrition and health.International Journal of Food Science and Nutrition. 70(8): 909-923

• Rondinella, D., Raoul, PC, Valeriani, E., et al. (2025). Adverse effects of ultra-processed foods on the human gut microbiome and intestinal barrier. nutrients. 17(5):859

• Juul, F., Vaidean, G., and Parekh, N. (2021). Ultra-processed foods and cardiovascular diseases: possible mechanisms of action. Advances in nutrition. 12(5):1673-1680

• Zhang, X., Albanes, D., Beeson, WL, et al. (2010). Colon cancer and risk of coffee, tea, and sugar-sweetened soft drink intake: a 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 the Health & Wellness section. Add Parade as a favorite resource by clicking here.