Crunch, Munch, and Care: Top 10 Indian Snacks Ranked by Californian Gut Guru

Updated: November 02, 2025 20:22

Image Source: The Economic Times

A California-based gastroenterologist recently ranked India’s 10 most popular snacks, focusing on gut health benefits. Boiled sundal topped the list as the most gut-friendly, followed by makhana and corn cob. Classic favorites like samosa and pav bhaji, while iconic, fall lower due to heaviness and potential gut discomfort.

The diverse world of Indian snacks carries not only irresistible flavors but also varying impacts on digestive health. A California gastroenterologist has weighed in with his expert ranking of the 10 most popular Indian snacks, judged primarily through the lens of gut-friendly qualities. This unique perspective offers a fresh way to look at beloved treats like samosas, pav bhaji, and other street food classics.

At the top of the list is boiled sundal, celebrated for its high protein content and easy digestion. Next in line is makhana, known for being low-fat, gentle on the stomach, and relatively rich in protein, making it a favored snack of the doctor himself. Corn cob seasoned with lemon and chili ranks third but comes with a cautionary note for those prone to bloating.

Snacks like masala khakra earn approval when baked and enjoyed in moderation for their wholesome wheat content. However, some traditional favorites such as samosa, pav bhaji, pani puri, and pakoras, though immensely popular, are ranked lower largely due to their fried nature and potential to disrupt digestive balance.

This ranking underscores how traditional Indian snacks can be enjoyed in ways that care for both taste and gut health. It suggests that choosing steamed or boiled options over deep-fried ones could benefit digestive wellness without sacrificing the joy of snacking.

Key highlights:

Boiled sundal ranks as the most gut-friendly Indian snack, rich in protein and easy to digest.
Makhana occupies second place, prized for being low in fat and gentle on the stomach.
Corn cob with lemon and chili is healthy but may cause bloating for some individuals.
Masala khakra, when baked, is a tasty and gut-friendly treat.
Popular deep-fried snacks like samosa, pav bhaji, and pakoras are lower on the list due to their impact on digestion.
The ranking encourages enjoying Indian snacks mindful of gut health by opting for steamed or baked versions.

This expert ranking offers a compelling guide for food lovers who want to savor India’s iconic snacks without compromising their digestive comfort.

Sources: Hindustan Times, Instagram posts by gastroenterologists, social media insights on gut health and Indian snacks.

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