Harvard doctor shares 4 best options for snacks that people can have everyday without damaging liver and gut health

Most people assume gut-friendly food means tasteless bowls of boiled veggies or sipping hot water all day. But Dr Sethi, a practising gastroenterologist who deals with gut and liver issues daily, paints a very different picture.
His snack plate isn’t just healthy—it’s powerful, tasty, and simple. Each bite he takes is curated not just for taste, but for how it nourishes the microbiome, supports the liver, and even sharpens the mind.
Here are the four go-to snacks he trusts to keep our gut healthy and improve liver health.

The internet says dates are nature’s candy and walnuts are brain food—but what’s the science?

Truth is, both work like little healers inside the digestive system. Dates are rich in soluble fiber, which acts like a broom inside the gut, gently cleaning it out while also feeding the good bacteria. When combined with walnuts—packed with anti-inflammatory omega-3 fatty acids—this duo becomes a powerful snack for soothing an irritated gut lining.

Vitamin C and dark chocolate might sound like an odd mix, but it's a deliberate pairing in Dr Sethi’s snack routine.

Many don’t know this—almonds and pistachios contain a good dose of vitamin C, especially when raw. Pair that with 70% (or higher) dark chocolate, and there’s a subtle synergy. The antioxidants in the chocolate enhance the absorption of nutrients from the nuts. At the same time, flavonoids in the chocolate support liver detox pathways.

This combo does more than boost energy—it reduces oxidative stress, which is often the root of slow digestion, bloating, and liver congestion.

Apples are common—but when they meet a warm dusting of cinnamon and a drizzle of raw honey, they turn medicinal.

Cinnamon contains cinnamaldehyde, a compound known to balance gut bacteria and regulate blood sugar. Raw honey, when consumed in moderation, acts as a natural prebiotic—feeding the good bacteria in the gut.

The usual advice is to eat dahi for probiotics. But that alone doesn’t do enough, says Dr Sethi. Good bacteria need more than just dairy—they need something to feed on.

Berries, particularly blueberries and raspberries, are rich in polyphenols. These act like fertiliser for the probiotics in dahi (curd), helping them flourish and colonise the gut. Together, they create a well-balanced snack that calms the stomach and boosts immunity.

It’s also a gentle snack on the liver, especially when the dahi is homemade and doesn’t contain added sugar.