Have stomach problems but want to gorge on food? Gut doc lists 10 Indian snacks

Gastroenterologist Dr Pal Manickam recently shared his assessment of ten widely loved Indian snacks by ranking them according to how friendly they are to digestive health. Posting his insights on X, he explained how preparation methods, ingredients, and processing levels can significantly influence how the gut responds to these everyday foods.

Starting with paanipuri, he noted that while the crisp puris are undeniably tempting, the tangy and spicy water often used in the dish can irritate the stomach lining. For many people, this combination may lead to acidity, abdominal discomfort, excessive gas, and bloating, especially when consumed in large quantities.

Bhujia and other namkeen varieties were placed lower on the gut-friendly scale due to their heavy processing. These snacks commonly contain additives, preservatives, and emulsifiers that can disturb the balance of beneficial gut bacteria, making them less suitable for regular consumption.


Pakoras, though comforting and popular, are deep-fried, which makes them dense and slow to digest. The excess oil can burden the digestive system and may trigger heaviness or discomfort, particularly in individuals with sensitive stomachs.

Samosas face similar criticism. Being fried and prepared with refined white flour, they can contribute to bloating and sluggish digestion. Eating them frequently or in large portions may worsen gut-related issues.

Pav bhaji, despite containing a generous mix of vegetables, is still calorie-heavy. The pav is made from refined flour, which offers little fibre. Dr Manickam suggested enjoying this dish occasionally rather than making it a regular snack.

When it comes to momos, he recommended choosing steamed versions over fried ones. Steaming keeps them lighter and easier on the stomach, while frying increases fat content and digestive strain.

Masala khakra earned a more positive mention. When baked and prepared using whole wheat, it can be a reasonable snack option if eaten in moderation.

Roasted corn on the cob was highlighted as a nutritious and gut-friendly choice. When seasoned simply with lemon juice and chilli, it provides good fibre, supports digestion, and remains flavorful.

Makhana was described as light, low in fat, and gentle on the digestive tract, while also offering a decent amount of protein.

Finally, boiled sundal stood out as an excellent option, being rich in both protein and fibre and generally easy to digest for most people.