In a detailed analysis that has captured the attention of health-conscious Indians, gastroenterologist Dr Pal Manickam has systematically evaluated and ranked ten beloved Indian snacks based on their impact on gut health. The ranking, which spans from the worst offenders to the most gut-friendly options, provides a crucial guide for navigating the country's vibrant street food and snack culture.
From Pani Puri to Sundal: The Complete Gut Health Ranking
Dr Manickam's list places popular street foods and packaged snacks under the microscope, with health experts from Chennai providing verification and deeper insights. While individual reactions can vary, the ranking offers a general framework for making smarter snacking choices.
The Bottom Tier: Snacks to Approach with Caution
Landing at number 10, the lowest rank, is the ubiquitous Pani Puri. According to Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition in Chennai, the primary concern isn't necessarily the fried puri itself but the potential water contamination. She notes that while the spices in the pani possess mild antimicrobial properties, they are insufficient to guard against infections. For those with sensitive stomachs, she strongly advises sourcing pani puris only from reliable, hygienic outlets. A further risk lies in the cooking oil; if reused, it can generate harmful free radicals and aldehydes. The recommended healthier alternative is to prepare this treat at home, allowing for control over spice levels and hygiene.
At rank 9, packaged Bhujia and Namkeen are flagged for their content of emulsifiers, preservatives, and refined oils. CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, explains that these ingredients can disrupt the gut microbiome, leading to bloating and sluggish digestion. Her advice is to reserve these crunchy items for rare indulgence. When you do partake, she suggests looking for products from traditional small-scale manufacturers that have a short shelf life, but crucially adds that this is not a guaranteed health pass—always read the label.
The Pakoda, a monsoon favourite, comes in at number 8. Despite containing protein-rich gram flour, its deep-fried nature is the problem. The process increases fat oxidation, making it hard to digest and a potential trigger for bloating and acidity. Experts recommend trying air-fried or shallow-fried versions instead. If made at home, moderation and control over the quality of cooking oil are key.
The Middle Ground: Moderation is Key
Samosa ranks at number 7. Its outer shell, typically made from refined flour (maida), lacks fibre and can slow digestion, causing abdominal discomfort. For individuals with conditions like Small Intestinal Bacterial Overgrowth (SIBO) or gall bladder issues, the deep-frying can exacerbate bloating. Aishwarya suggests a simple fix: load the stuffing with more vegetables. Baking samosas at home is another excellent way to enjoy them with less guilt.
At number 6, Pav Bhaji presents a mixed bag. The pav, again made from low-fibre refined flour, is the weaker component. However, Balaji clarifies that the butter often lamented is not the primary villain. In fact, it provides butyrate, which is beneficial for the gut. The real issue is the quantity of butter. The saving grace is the bhaji; when loaded with vegetables, it significantly boosts the meal's fibre content, balancing out the refined carbs.
Steamed Momos secure the 5th spot. Experts agree that the steamed version is relatively lighter and easier to digest. The vegetable stuffing adds valuable fibre. The caution, however, lies with the accompanying spicy sauces, which can be a trigger for acidity in some individuals.
The Top Tier: Gut-Friendly Champions
Entering the top four, we find Khakhra at number 4. When crafted from whole wheat or millets and baked, it becomes a high-fibre, guilt-free snack. The caveat is to avoid overindulging in spicy or oily varieties, which can upset a sensitive stomach. It's also worth noting that very high-temperature baking can produce acrylamides, a compound formed in many dry-heat cooking processes.
Taking the third position is Corn with Lemon and Chilli. Aishwarya highlights that roasted corn is rich in fibre and supports gut motility, but its high starch content can cause acidity or heartburn for some. She emphasizes the importance of eating slowly and chewing thoroughly. For those prone to issues, boiled corn is a better option. People with SIBO may experience bloating after consuming corn.
The runner-up at number 2 is Roasted Makhana (fox nuts). Balaji praises makhanas for being low on the glycemic index, making them an excellent choice even for those with gut-related issues. They are a low-fat, high-protein snack that is gentle on digestion and promotes a feeling of fullness. The key is to roast them lightly and avoid versions with sugary or overly salty coatings. A homemade version roasted in a little ghee with preferred seasonings is ideal.
Claiming the top spot as the best snack for gut health is Sundal, a traditional South Indian dish of soaked and cooked legumes. This powerhouse is boiled and typically tempered with coconut and spices, making it rich in fibre, prebiotics, and plant protein. It is excellent for digestion, promotes satiety, and helps balance the gut microbiome. Aishwarya offers a pro-tip for those with digestive sensitivities: Soak the chana overnight and pressure cook it thoroughly. If issues persist, she recommends eating smaller portions or having it less frequently.
Disclaimer: This information is based on public domain sources and expert opinions. It is always recommended to consult with your healthcare practitioner before making significant changes to your diet.
