Looking for an evening snack that feels innocent? That samosa, pav bhaji or momo you’ve been eyeing has a story — especially for your gut. Dr Pal Manickam, a California-based gastroenterologist known for his relatable health insights on Instagram, recently shared a ranking of 10 popular Indian snacks — listing them from the least to the most gut-friendly.
Let’s walk through his list, unpack what makes each snack better (or worse) for you, and how you can tweak your cravings to protect your digestion and overall health.
Ranking your favourite snacks
Rank 10: Golgappa / Pani Puri
The top flavour-crunch favourite—but bottom when it comes to gut health. Deep-frying, spicy water, possible hygiene issues and a trigger for acidity and bloating make it a risky pick.
Tip: If you must have it, go for fewer pieces, skip ultra-spicy chutneys and choose a trusted vendor.
Rank 9: Bhujia
A go-to tea-time munch, yet heavy on processing, oils, and emulsifiers — all of which may disrupt the gut microbiome.Tip: Try roasted chickpeas or dry-roasted peanuts instead for that crunchy kick.
Also Read: Superfoods to boost immunity: 7 healthy eating habits to help body fight infections
Rank 8: Pakoras (Fritters)
Comfort-food for rainy days, but heavy frying and batter make it harder on digestion.
Tip: Swap with air-fried veg fritters or baked versions with minimal oil.
Rank 7: Samosa
A ubiquitous street snack — the deep-fry, refined-flour pastry and heavy filling all raise the red flag for Dr Manickam.
Tip: Opt for baked whole-wheat samosa with lighter filling (e.g., peas & spinach) when possible.
Rank 6: Pav Bhaji
The vegetable curry looks healthy — but the large dollops of butter and refined white pav tip the balance.
Tip: Ask for less butter, grab multigrain or whole-wheat pav and load up on vegetables.
Rank 5: Momo
The health value depends on how it’s made: steamed is okay, fried is not. Also mind the sauces.
Tip: Choose steamed over fried, ask for minimal oil and light sauce.
Rank 4: Masala Khakhra
A better pick when made from whole-wheat and baked. A lighter savoury snack option when eaten in moderation.
Tip: Pair it with green-chutney or hung curd rather than cheese or heavy dips.
Rank 3: Corn Cob
Simple, seasonal, and relatively gut-friendly — provided you manage spices and portion.
Tip: Opt for grilled corn with lemon-chilli instead of butter-drenched versions.
Rank 2: Makhana (Fox Nuts)
Dr Manickam’s favourite. Low-fat, higher in protein, gentle on digestion.
Tip: Roast makhana lightly with minimal ghee and spices for a healthy munch.
Rank 1: Boiled Sundal
The winning snack: boiled legumes seasoned simply. Rich in protein, easy on the stomach.
Tip: Try boiled chickpea or green-moong versions with light seasoning for a gut-friendly treat.
Why this matters
Healthy snacking isn’t just about calories — gut health plays a vital role in digestion, immunity, mood and more. The snacks you pick may not feel like “meals,” but their impact accumulates. Drooling for days on deep-fried, refined-flour stuff may feel okay short-term, but your gut and metabolic systems pay the price.
How to make your favourite snacks healthier
| Street Snack | Make It Healthier By… |
|---|---|
| Samosa/Pav Bhaji | Bake or use whole-wheat pastry, use less butter, and add more vegetables |
| Momo | Choose steamed over fried, use minimal oil and a light sauce |
| Pakoras | Air-fry or bake instead of deep-frying; skip heavy batter |
| Bhujia | Replace with roasted nuts or dry-roasted legumes for crunch |
| Corn Cob | Grill and season lightly; use less butter |
| Masala Khakhra | Choose whole-wheat khakhra and keep seasoning light |
| Makhana | Lightly roast with minimal ghee and mild spices |
| Boiled Sundal | Use boiled legumes (chickpeas/green moong) seasoned simply with lemon and light spices |
Whenever you’re reaching for a snack, pause and ask: “What will my gut thank me for later?” A truly “healthy” snack isn’t about perfection — it’s about consistent, thoughtful choices. By favouring snacks that support digestion (like makhana or boiled sundal) and tweaking favourite indulgences, you build habits that sustain your wellness, day in and day out.
Also Read: Best healthy snacks: Beat hunger cravings by eating smart, mindful munching
FAQs on Evening Snack and Health
1. Are evening snacks bad for your health?
Evening snacks are not inherently bad, but choosing the wrong type can affect your gut health and overall wellness. Opt for gut-friendly options like makhana or boiled sundal.
2. What are some gut-friendly evening snacks?
Gut-friendly evening snacks include roasted chickpeas, dry-roasted peanuts, air-fried or baked pakoras, steamed momos, masala khakhra, grilled corn, lightly roasted makhana, and boiled sundal.
3. How can I make traditional evening snacks healthier?
You can make traditional evening snacks healthier by choosing baked or air-fried versions instead of deep-fried, using whole-wheat or multigrain ingredients, and opting for lighter fillings and minimal oil.
4. Why is gut health important in choosing evening snacks?
Gut health is crucial for digestion, immunity, and overall well-being. Choosing snacks that support gut health helps maintain a balanced microbiome and prevents issues like bloating and acidity.
5. What impact do unhealthy evening snacks have on the gut?
Unhealthy evening snacks, especially those high in processed ingredients, oils, and emulsifiers, can disrupt the gut microbiome, leading to digestive issues, inflammation, and poor metabolic health.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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