Most of us get the urge to snack at least once a day, even after a solid breakfast and lunch. Sometimes it is genuine hunger, and other times it is boredom, stress, or habit. Experts often say that a small, sensible snack can actually help you avoid overeating later, which can feel easier on digestion. The key is choosing something that supports you instead of quietly working against you.
Gastroenterologist Dr. Jason Korenblit says there is one category he wishes people would stop reaching for. His pick is highly processed chips, especially fried varieties that come with a long ingredient list. He points to common additions like refined starches, industrial oils, artificial flavors, cheese powder, and preservatives. In his view, these products are linked to poorer gut health and more inflammation when they become an everyday routine.
The tricky part is how easily these snacks slide into daily life. A bag in the cupboard turns into a quick bite between meetings, then a habit while watching TV, then something you crave when you are tired. The crunch feels satisfying, and the flavoring is designed to keep you eating. Over time, it is less about hunger and more about the easy comfort of something salty and familiar.
Dr. Trisha Pasricha also highlights what often shows up next to chips in real life. She says she would like to see people eliminate sweetened drinks, noting that these beverages have been identified as a risk factor for early development of colorectal cancer. When chips are paired with sugary sodas or other sweetened fizzy drinks, she warns the combination can add extra strain on the gut. It is the kind of duo that feels normal at the moment, but it can be a lot for your body to handle.
If you want a better snack path, gastroenterologist Dr. Paul Feuerstadt recommends options that are less processed and higher in fiber. He points to nuts, berries, and legume-based snacks like hummus or roasted chickpeas. Dr. Korenblit also mentions yogurt with live and active cultures as a helpful choice because it provides beneficial bacteria that may support gut health and help reduce inflammation. Pasricha keeps it simple in practice, saying she stores a jar of almonds at her office since nuts offer protein and fiber that help you feel satisfied.
A good rule of thumb is to look for snacks with a short ingredient list and a mix of fiber and protein. If you want something crunchy, roasted chickpeas or a handful of nuts can scratch that itch without the same ultra-processed profile. If you want something sweet, berries with yogurt can feel like a treat while still being a smart pick. And if you are used to pairing snacks with soda, swapping in water or an unsweetened drink can be an easy upgrade.
What snack swap feels most realistic for you right now, and which ultra-processed craving is the hardest to quit? Share your thoughts in the comments.
