Top 10 snacks ranked for healthy liver by a Harvard-trained doctor

Snacking is a global obsession, yet for those watching their calories, these spontaneous bites often cause the most stress.

To help us navigate the tuck shop, California-based gastroenterologist Dr Saurabh Sethi shared a 10-point scale on Instagram on Thursday, ranking snacks by how they treat our gut and liver.

Topping the charts with 10/10 are seeds and nuts. Dr Sethi notes that seeds like chia and flax are "rich in fibre and have anti-inflammatory properties," while nuts provide steady energy through healthy fats.

Plain Greek yoghurt or traditional "curd" followed closely at 9/10, though he warns to choose unsweetened versions.

Mid-tier options like fruit with nut butter and roasted chickpeas scored an 8/10, praised for their ability to control sugar spikes and provide prebiotics.

Even dark chocolate and air-popped popcorn earned a respectable 7/10, though Dr Sethi cautioned that for chocolate, "portion size matters."

The news was less positive for convenience foods. Shop-bought protein bars only managed a 5/10, as they are often "ultra-processed, with hidden sugars and seed oils."

Crisps and crackers slumped to a 3/10 due to refined carbs, while biscuits and sweets bottomed out at 1/10.

These sugary treats offer a quick spike but zero gut benefits. By choosing whole foods over processed packets, you can enjoy a snack that satisfies your hunger without sabotaging your health.

Note to readers: This piece is meant for informational purposes and not as a replacement for professional medical guidance. Always consult your doctor about any medical concerns.