Sorry, not samosa or pani puri! Gastro doctor Dr Pal reveals which Indian snacks cause bloating and which are gut-friendly

Turns out, your favourite chai-time snacks might be the reason your stomach feels like a pressure cooker. Gastroenterologist Dr Pal shared a video on Instagram ranking some of India’s most-loved snacks from “gut-friendly” to “please, proceed with caution.” And yes, before you ask — the bad news for samosa and pani puri fans is real. But don’t worry, a few desi classics made it to the healthy side too.

1. Boiled Sundal

Dr Pal began his list with the clear winner — boiled sundal. He called it the most gut-friendly snack of all, packed with protein and fibre, and easy on digestion for most people. Boiled sundal is a traditional South Indian snack made from boiled legumes like chickpeas or chana dal, sautéed with mild spices and topped with fresh coconut. It’s protein-packed, rich in fibre, and light on the stomach.

2. Makhana

Next up was makhana, his personal favourite. He said that it’s low in fat, gentle on the stomach, and relatively high in protein — a win for both your taste buds and your gut microbes. Makhana, or fox nuts, are a nutrient-dense snack loaded with calcium, magnesium, iron, and phosphorus.

3. Corncob with lemon and chilli
Then came corncob with lemon and chilli, which the doctor ranked fairly high too. High in fibre and usually gut-friendly, though he cautioned that it can cause bloating in some people. Still, it’s one of his top picks for a quick, satisfying snack.

4. Masala Khakra

Masala khakra, when made from whole wheat and baked, also got a thumbs up from Dr Pal — though he added that moderation is key.

5. Momos
The mid-tier snacks were where things started to get interesting. Steamed momos, he said, can be a good option if you go easy on the sauces. “Fried ones are a big no-no,” he warned.

6. Pav Bhaji

Meanwhile, pav bhaji landed in the “moderation” zone. The veggies make it nutrient-rich, but the butter and refined white flour pav push it toward the heavier side.


Gut villains?

As for the gut villains — samosa, pakora, bhujia, and pani puri were all placed firmly at the bottom. “Deep-fried and made with refined flour, samosa can cause abdominal bloating,” Dr Pal said. Pakoras didn’t fare much better, being “heavier on digestion.” Bhujia and namkeen, he added, are “highly processed, full of emulsifiers, and bad for the gut microbiome.” And the beloved pani puri? “Deep-fried puri and spicy water can trigger acidity, bloating, and gas.”