AIIMS-trained doctor ranks popular snacks for liver and gut health

Dr Saurabh Sethi says seeds, nuts, yoghurt and fruits make some of the best snacking choices for gut and liver health, while ultra-processed foods deserve to be avoided. Snacking between meals has become a common habit across cultures worldwide, but it often worries health and fitness enthusiasts who closely track calorie intake. While people usually plan their main meals, snacking happens spontaneously, making it harder to account for nutritionally. This makes it important to choose snacks that support health without causing unnecessary concern.

To address this issue, Dr Sethi—an AIIMS-trained gastroenterologist currently based in California and educated at Harvard and Stanford—shared a detailed snack guide on Instagram on February 5. He rated 10 commonly consumed snacks on a scale of 1 to 10 based on their benefits for gut and liver health, offering practical guidance for everyday eating habits.

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Top-rated snacks for gut and liver health

Dr Sethi gave the highest score of 10 out of 10 to mixed seeds and nuts. He explained that seeds such as chia, basil and flaxseeds are rich in fibre and possess anti-inflammatory properties that support digestive and liver function. Nuts also earned a perfect score because they provide healthy fats, dietary fibre and sustained energy, making them ideal snacks between meals.

Plain Greek yoghurt secured a strong score of 9 out of 10 due to its high protein and probiotic content, which helps maintain gut health. Dr Sethi advised choosing unsweetened versions and added that traditional dahi offers similar benefits. Fruits paired with nut butter followed closely with a score of 8, as the combination of fibre and healthy fats helps control sugar spikes. Roasted chickpeas also earned an 8, thanks to their plant protein and resistant starch that acts as a prebiotic for beneficial gut bacteria.

Dark chocolate with at least 70 percent cocoa and air-popped popcorn each received a score of 7. Dr Sethi noted that dark chocolate contains antioxidants but stressed that portion control is essential. He described air-popped popcorn as a good source of whole-grain fibre, while cautioning that heavily buttered movie-style popcorn reduces its health value.

On the lower end of the scale, protein bars scored 5 because many commercially available options are ultra-processed and contain hidden sugars and seed oils. Crackers and chips ranked even lower at 3 due to refined carbohydrates and unhealthy fats. Cookies and candy came last with a score of just 1, as they cause sharp sugar spikes without offering any real gut or liver benefits. Dr Sethi emphasized that while these snacks may taste appealing, they contribute little to overall digestive health.

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