AIIMS gastroenterologist shares top 10 gut friendly snacks you can have daily: Makhana, sprouted moong chaat, buttermilk

Published on: Sep 11, 2025, 10:45:05 IST

By Sanya Panwar

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Makhana (roasted fox nuts) can be a healthy snack option for gut health. (Pic courtesy: Unsplash)

Dr Saurabh Sethi shared these global and Indian snack options, which are not only delicious but also provide key nutrients to keep you going throughout the day.

Are you looking for some nutritious snack options? In a September 10 Instagram post, Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, recommended the 'top 10 gut-friendly snacks you can eat daily. Also read | AIIMS gastroenterologist ranks popular breakfasts for gut health on a scale of 1 to 10: Upma, overnight oats, granola

Why roasted chana, makhana are healthy snacks

Here's everything Dr Sethi suggested: from roasted chana that is rich in fibre and protein, and supports digestive health and satiety, to makhana, low in calories, high in antioxidants, easy to digest and rich in magnesium.

He also said you could eat hummus with veggies as the chickpeas in hummus provide fibre and protein, while veggies add more fibre and nutrients. Even something like dark chocolate can support gut health, when eaten in moderation, as it is rich in antioxidants and fibre. As per Dr Sethi, another good snacking option is sprouted moong, which is easy to digest and packed with fibre, protein, and nutrients.

He said in his caption, “Snacking doesn’t have to hurt your digestion — these options keep your gut happy and your energy steady. Which of these gut-friendly snacks do you eat most often?”

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Top 10 gut-friendly snacks

According to Dr Sethi, these snacks are not only delicious but also promote gut health, helping you feel fuller and more energised throughout the day:

1. Roasted chana

2. Plain Greek yoghurt and berries

3. Makhana (roasted fox nuts)

4. Apple plus peanut butter

5. Mixed nuts plus pumpkin seeds

6. Hummus plus veggies

7. Boiled edamame

8. Dark chocolate (70 percent plus)

9. Sprouted moong chaat

10. Kefir or buttermilk (unsweetened)

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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