7 healthier snacks top US gastroenterologist recommends instead of potato chips

Potato chips feel like the natural answer to a salty mood. They are quick, familiar and engineered for crunch. The problem is not the craving but the delivery. Ultra-processed oils, sodium and little nutrition leave energy flat and hunger back too soon. This report draws on guidance shared by Saurabh Sethi, MD, MPH, a board-certified gastroenterologist. The fix is simple, not joyless. Keep the bite and salt, but swap in foods that add protein, fiber and healthy fats. Scroll down for seven everyday options that read like snacks and behave like nourishment.

Toasty, crisp and properly satisfying, roasted chickpeas bring protein and fiber in the same handful. Pat boiled chana dry, toss with a little olive oil, salt and your spice lane of choice. Cumin and chilli for heat, chaat masala for tang, black pepper for bite. Roast until golden and let them cool to lock in crunch. Stored in a jar - they beat the 4 p.m. chip spiral.

Popcorn is a whole grain with built-in fiber. Keep it air-popped or use a covered pot with minimal oil. Season lightly with salt, paprika or nutritional yeast for a savoury lift. Skip the butter and “movie” flavourings that load trans fats and additives. A big bowl delivers volume without the greasy finish.

A closed handful goes a long way. Nuts supply healthy fats, a little protein and antioxidants that support heart and brain. Choose plain or dry-roasted and mind the portion. If masala mixes are non-negotiable, blend half spiced with half plain to keep sodium sensible. Pair with tea and you will forget the chips ever called.

Tender green soybeans are fast and filling. Steam from frozen, then finish with lemon, rock salt and chilli flakes. You get plant protein, fiber and key micronutrients, which is why they curb snacky rummaging so well. For a desk version, try shelled edamame tossed with chopped cucumbers and a dash of soy or lime.

Thick yogurt brings protein. Live cultures support a healthy gut. Berries add polyphenols and colour without a sugar spike. Use unsweetened Greek yogurt or strain regular curd for 30 minutes to mimic the texture. Top with strawberries, blueberries or seasonal fruit, plus a pinch of cinnamon. Cold, creamy, complete.

Small, mighty and very convenient. Pumpkin and sunflower seeds dry-roast beautifully for a clean crunch. Chia and ground flax work better stirred into yogurt, lassi or buttermilk. The mix delivers fiber and omega-3s that slow digestion and steady energy. A jar on the counter turns salads, fruit and curd into true snacks.

Carrots, cucumbers, bell peppers and celery bring water and fiber. Hummus adds protein and creaminess, so the combo feels like a mini meal. For a desi tilt, blend in roasted garlic, green chilli or coriander.