A gastroenterologist recently ranked 10 popular Indian snacks according to their effects on gut health, with ratings from worst to best. Health experts from Chennai verified these rankings and provided additional insights. The list includes everyday favorites like pani puri, samosa, momos, and sundal. While individual tolerance varies, the rankings consider factors such as fiber content, oil quality, preparation methods, and potential digestive issues. Deep-fried snacks made with refined flour generally ranked lower due to poor digestion and bloating risks. Steamed or roasted options with whole grains and legumes scored higher. Experts emphasized that preparation quality, portion size, and personal gut sensitivity play crucial roles. Homemade versions with healthier cooking methods are recommended over commercially prepared items. The rankings serve as a general guide, but consulting a health professional before making dietary changes remains important.
Complete Rankings from Worst to Best for Gut Health
Pani puri ranked last primarily due to water contamination risks rather than the fried shell itself. Bhujia and namkeen followed, as they contain emulsifiers and refined oils that disturb gut bacteria. Pakoda ranks low because deep frying increases fat oxidation and causes bloating. Samosa, made with refined flour, slows digestion and causes discomfort, especially for those with bacterial overgrowth issues. Pav bhaji offers some redemption when the vegetable curry adds fiber. Steamed momos are easier to digest due to vegetable stuffing. Khakhra made with whole wheat provides good fiber. Roasted corn supports gut movement but may cause acidity. Roasted makhana offers low-fat protein. Sundal, featuring boiled legumes with coconut and spices, topped the list for its fiber, prebiotics, and plant protein content.
Source: Link