Most of us reach for a snack at least once a day. Even after a filling breakfast and lunch, that familiar urge can show up in the afternoon or late evening. Sometimes it is true hunger, but just as often it is boredom, stress, or habit. The good news is that snacking is not automatically a problem.
In fact, research published in the International Journal of Food Sciences and Nutrition suggests that one or two snacks a day can help prevent overeating and may even make digestion feel easier. The catch is simple and it matters. What you choose between meals can either support your gut or quietly work against it.
According to a conversation Parade held with three gastroenterologists, the worst offender is ultra processed potato chips. Gastroenterologist Dr. Jason Korenblit points especially to fried chips sold in crinkly bags with long ingredient lists. These often include refined starches, refined vegetable oils, artificial flavors, powdered cheese, and preservatives. He describes them as a classic example of ultra processed food that can be hard on the gut when it becomes a daily routine.
Korenblit notes that diets heavy in ultra processed foods are linked with poorer gut health and conditions such as inflammatory bowel disease and irritable bowel syndrome, along with colorectal cancer. The concern is not an occasional handful during a movie night. It is the everyday grazing that adds up, especially when chips replace more nourishing choices.
One reason chips are so unhelpful is what they do not contain. Your gut bacteria thrive on fiber and resistant starch, parts of plant foods that your body does not fully digest. When snacks are mostly low fiber chips, you feed yourself but not the microbes that help keep your digestive system resilient. Fiber rich eating supports a more diverse microbiome and encourages short chain fatty acids like butyrate, which can help calm inflammation and strengthen the gut barrier.
Korenblit also points to emerging evidence that certain emulsifiers and additives may disrupt the mucus layer that protects the intestinal wall. When that protective layer is altered, the microbiome can shift in ways that promote inflammation and increased gut permeability, changes often discussed in relation to IBS symptoms.
If chips are the main issue, pairing them with sugary drinks can make things even tougher. Dr. Trisha Pasricha, a Harvard affiliated physician and gastroenterologist, says she would love to see people cut out sugar sweetened beverages, which have been identified as a risk factor for early onset colorectal cancer.
For better options, gastroenterologist Dr. Paul Feuerstadt, an associate professor at Yale School of Medicine, recommends minimally processed, fiber forward snacks. Think nuts, berries, and legume based bites like hummus or crunchy chickpeas. Pasricha even keeps a jar of almonds in her office because the mix of protein and fiber helps you feel satisfied. Feuerstadt and Korenblit also highlight yogurt with live active cultures for its probiotics, and Korenblit adds that pairing yogurt with nuts and berries can make the snack more filling and supportive for the gut.
What snack swaps have made the biggest difference for your digestion and cravings? Share your go to ideas in the comments.
