ZOE Science & Nutrition Podcast: “7 Gut-Friendly Snacks That Won’t Destroy Your Diet”

Host: Jonathan Wolf
Guest: Prof. Sarah Berry, ZOE’s Chief Scientist & Professor of Nutrition, King’s College London
Date: February 19, 2026

Overview

This episode tackles the surprisingly powerful impact of snacking on our health. Snacking is often dismissed as a guilty pleasure or a dietary "dirty secret," but Prof. Sarah Berry shares the latest large-scale research showing that it’s the quality and timing of snacks—not the act itself—that determines whether snacking harms or helps your health. The episode ends with a practical guide: seven science-backed, gut-friendly snacks that can boost your well-being (and that you’ll actually want to eat!).

Key Discussion Points & Insights

1. Snacking: Prevalence and Common Myths

Snacking is essentially a “fourth meal”: 25% of our daily calories come from snacks—about 500 calories on average ([02:53]).
95% of people snack every day ([02:53]).
Myth-busting Q&A ([01:24–01:52]):
- Snacking is not always bad.
- “Natural” on the label ≠ healthy.
- Timing of snacks matters.
- Even chocolate isn’t always bad.
- You can snack and make yourself healthier.

Quote:
"The biggest misconception... is that having multiple snacks throughout the day is bad for your health, bad for your waist, bad for your weight. And that's not true." – Prof. Sarah Berry ([01:57])

2. What Makes a Snack Healthy or Unhealthy?

Quality over Quantity:
Frequency of snacking isn’t the problem—what you snack on is ([05:41]).
Timing matters:
Snacks after 9 PM are linked to worse outcomes (more belly fat, higher cholesterol, inflammation), even if they’re healthy ([06:09]).
Most people’s snacks are unhealthy:
75% of snacks are ultra-processed, salty, sugary, fatty, and low in fiber/protein ([07:29]).
Healthy meals, unhealthy snacks:
40% of people with healthy main meals still undo their efforts with poor-quality snacks ([08:44]).

Quote:
"You’re almost undoing some of that really good work that you’re putting into your healthy meals." – Prof. Sarah Berry ([08:44])

3. Snack Timing Nuances

Snacking consistency:
Stay consistent; your body likes a predictable pattern ([14:58]).
Morning > Afternoon > Late Night:
Snacks earlier in the day are metabolized better and will keep you fuller for longer. Late-night snacks (after 9 PM) are most strongly associated with negative health outcomes ([14:29–15:00]).

Quote:
"Consistency in the pattern of eating is actually really important. Our body likes predictability." – Prof. Sarah Berry ([14:58])

4. What to Avoid in Snacks

Processed meats, high sugar, high salt, high saturated fat, low fiber
“Health halos”:
Products labeled “high protein” or “high fiber” often still contain other unhealthy ingredients ([23:19]).
Ingredient list red flags:
Many forms of hidden sugars, long lists of unrecognizable ingredients; anything that’s ultra-processed should raise questions.
Cereal bars & “healthy” packaged snacks:
Often highly processed, high in sugars (sometimes hidden as syrups, nectar, or -ose endings), and low in nutritional value ([28:40], [31:20]).

Quote:
"Nearly everything that's on your corner store shelf, nearly everything that's probably in Starbucks or on a coffee shop shelf. It's actually really easy to get poor quality snacks. It's really difficult to get healthy snacks." – Prof. Sarah Berry ([18:19])

5. The “Snack Structure”: Why the Form of the Food Matters

Whole foods are better:
The intact “food matrix” (structure) helps you eat slower, feel fuller, and metabolize nutrients better ([24:01]).
Ultra-processed snacks are engineered for overconsumption:
Hyper-palatable combos of sugar, fat, and salt bypass natural satiety mechanisms ([19:58], [24:01]).

Notable Quotes & Memorable Moments

On “natural” snacks:
"Just because it says ‘natural’ doesn’t mean it’s healthy." ([01:36])
On sugar in whole fruits:
"If you’re eating that fruit as a whole fruit, you tend to absorb that sugar more slowly… you’ve got to think of the food as a whole." ([26:06])
On pleasure and food:
"We all need to eat for pleasure. If you want that afternoon cake and the rest of your diet is healthy, have it, enjoy it—just don’t eat it all day long." ([27:21])
On snacking and weight gain:
"Despite nuts being very high in fat, people who are nut consumers do not have greater weight..." ([40:27])

The Seven Gut-Friendly Snacks

1. The Apple (Whole, With Skin) ([33:47])

Affordable, portable, high in fiber, polyphenols, antioxidants.
Eat whole, not as juice or purée, for best effect.

2. Chickpeas (Garbanzo Beans) / Other Legumes ([36:34])

High in protein, fiber, and slow carbohydrates.
Versatile: eat straight, roast with spices, batch prep.
Watch for over-processed, chip-like versions with additives.

3. Nuts ([38:47])

Powerhouse: fiber, protein, healthy fats, polyphenols, micronutrients.
Filling, beneficial for heart and gut health.
Studies: Swapping typical snacks for almonds improved cholesterol and cut cardiovascular risk by 30%.

4. Yogurt (Preferably Greek or Natural, No Added Sugars/Flavors) ([42:27])

High protein, contains live cultures for gut health.
Unflavored, no added sweeteners or imitation fruits.
Fat content less important than quality; fermented dairy behaves differently from typical saturated fats.

5. Popcorn (Homemade or Low Salt/Sugar) ([45:01])

Whole grain, high in fiber.
Control added ingredients: best with minimal salt; add herbs/spices for flavor.
Avoid toffee/sweetened/supermarket or cinema varieties loaded with sugar and additives.

6. Avocado ([46:54])

High in fiber and heart-healthy fats.
Very filling; can combine with olive oil, balsamic, and spices.
Example of “thinking outside the snack box”—leftovers, eggs, etc., can be snacks too.

7. Dark Chocolate (≥70% Cocoa Solids) ([49:04])

Rich in polyphenols—good for heart and brain.
More satisfying than milk chocolate.
Limit portion size; avoid late-night eating.

Recommendations on Snacking Strategy

Quality over frequency—it’s the “what” that counts.
Consistency in eating patterns supports metabolic health.
Time snacks for earlier in the day, avoid late-night (after 9 PM).
Whole foods > ultra-processed “healthy” snacks.
Ingredient list is your friend; watch for hidden sugars and unrecognizable ingredients.
Enjoy food—pleasure matters in a sustainable healthy diet.

Expected Health Benefits from Healthy Snacking

Immediate: Less sugar crash, better mood, more stable energy (within days) ([51:29]).
Short-Term (2–6 weeks): Improved cholesterol, blood vessel function, blood pressure, glucose control.
Note: Benefits depend on starting point, how much snacking you do, and what you replace.

Quote:
"Just changing your snacks is one of the most simple, single dietary strategies that you can do tomorrow to improve your health." – Prof. Sarah Berry ([53:34])

Timestamps for Key Segments

[01:24] – Myth-busting snacking Q&A
[02:53] – Prevalence and calorie load of snacking
[05:41] – Why snack type, not frequency, matters for health
[06:09] – Impact of late-night snacking
[08:44] – Healthy meals, unhealthy snacks
[14:29] – Optimal snack timing and consistency
[19:58] – Decoding unhealthy snacks and “health halos”
[24:01] – Importance of the food matrix and snack structure
[33:47] – The 7 best gut-friendly snacks start here
[51:29] – How quickly can you expect health benefits?

In Summary

Snacking isn’t inherently bad—but most people’s snacks are.
The timing and quality of snacks are far more important than the number.
Whole, minimally processed snacks—apples, chickpeas, nuts, yogurt, popcorn, avocado, and dark chocolate—can meaningfully benefit your heart, gut, weight, and daily energy.
Swapping out common “corner store” snacks for these seven will likely have rapid, noticeable benefits, both short and long term.
Consistency and pleasure are keys to successfully building healthy snacking habits.

"Food is meant to be enjoyed. If you are eating a really healthy diet, then absolutely it gives you this opportunity to, you know, have some cake, have whatever these other things are. And you're saying I'm going to be okay."

– Jonathan Wolf ([59:17])

ZOE Science & Nutrition Podcast: “7 Gut-Friendly Snacks That Won’t Destroy Your Diet”

Host: Jonathan Wolf
Guest: Prof. Sarah Berry, ZOE’s Chief Scientist & Professor of Nutrition, King’s College London
Date: February 19, 2026

Overview

Key Discussion Points & Insights

1. Snacking: Prevalence and Common Myths

Snacking is essentially a “fourth meal”: 25% of our daily calories come from snacks—about 500 calories on average ([02:53]).
95% of people snack every day ([02:53]).
Myth-busting Q&A ([01:24–01:52]):
- Snacking is not always bad.
- “Natural” on the label ≠ healthy.
- Timing of snacks matters.
- Even chocolate isn’t always bad.
- You can snack and make yourself healthier.

2. What Makes a Snack Healthy or Unhealthy?

Quality over Quantity:
Frequency of snacking isn’t the problem—what you snack on is ([05:41]).
Timing matters:
Snacks after 9 PM are linked to worse outcomes (more belly fat, higher cholesterol, inflammation), even if they’re healthy ([06:09]).
Most people’s snacks are unhealthy:
75% of snacks are ultra-processed, salty, sugary, fatty, and low in fiber/protein ([07:29]).
Healthy meals, unhealthy snacks:
40% of people with healthy main meals still undo their efforts with poor-quality snacks ([08:44]).

Quote:
"You’re almost undoing some of that really good work that you’re putting into your healthy meals." – Prof. Sarah Berry ([08:44])

3. Snack Timing Nuances

Snacking consistency:
Stay consistent; your body likes a predictable pattern ([14:58]).
Morning > Afternoon > Late Night:
Snacks earlier in the day are metabolized better and will keep you fuller for longer. Late-night snacks (after 9 PM) are most strongly associated with negative health outcomes ([14:29–15:00]).

Quote:
"Consistency in the pattern of eating is actually really important. Our body likes predictability." – Prof. Sarah Berry ([14:58])

4. What to Avoid in Snacks

Processed meats, high sugar, high salt, high saturated fat, low fiber
“Health halos”:
Products labeled “high protein” or “high fiber” often still contain other unhealthy ingredients ([23:19]).
Ingredient list red flags:
Many forms of hidden sugars, long lists of unrecognizable ingredients; anything that’s ultra-processed should raise questions.
Cereal bars & “healthy” packaged snacks:
Often highly processed, high in sugars (sometimes hidden as syrups, nectar, or -ose endings), and low in nutritional value ([28:40], [31:20]).

5. The “Snack Structure”: Why the Form of the Food Matters

Whole foods are better:
The intact “food matrix” (structure) helps you eat slower, feel fuller, and metabolize nutrients better ([24:01]).
Ultra-processed snacks are engineered for overconsumption:
Hyper-palatable combos of sugar, fat, and salt bypass natural satiety mechanisms ([19:58], [24:01]).

Notable Quotes & Memorable Moments

On “natural” snacks:
"Just because it says ‘natural’ doesn’t mean it’s healthy." ([01:36])
On sugar in whole fruits:
"If you’re eating that fruit as a whole fruit, you tend to absorb that sugar more slowly… you’ve got to think of the food as a whole." ([26:06])
On pleasure and food:
"We all need to eat for pleasure. If you want that afternoon cake and the rest of your diet is healthy, have it, enjoy it—just don’t eat it all day long." ([27:21])
On snacking and weight gain:
"Despite nuts being very high in fat, people who are nut consumers do not have greater weight..." ([40:27])

The Seven Gut-Friendly Snacks

1. The Apple (Whole, With Skin) ([33:47])

Affordable, portable, high in fiber, polyphenols, antioxidants.
Eat whole, not as juice or purée, for best effect.

2. Chickpeas (Garbanzo Beans) / Other Legumes ([36:34])

High in protein, fiber, and slow carbohydrates.
Versatile: eat straight, roast with spices, batch prep.
Watch for over-processed, chip-like versions with additives.

3. Nuts ([38:47])

Powerhouse: fiber, protein, healthy fats, polyphenols, micronutrients.
Filling, beneficial for heart and gut health.
Studies: Swapping typical snacks for almonds improved cholesterol and cut cardiovascular risk by 30%.

4. Yogurt (Preferably Greek or Natural, No Added Sugars/Flavors) ([42:27])

High protein, contains live cultures for gut health.
Unflavored, no added sweeteners or imitation fruits.
Fat content less important than quality; fermented dairy behaves differently from typical saturated fats.

5. Popcorn (Homemade or Low Salt/Sugar) ([45:01])

Whole grain, high in fiber.
Control added ingredients: best with minimal salt; add herbs/spices for flavor.
Avoid toffee/sweetened/supermarket or cinema varieties loaded with sugar and additives.

6. Avocado ([46:54])

High in fiber and heart-healthy fats.
Very filling; can combine with olive oil, balsamic, and spices.
Example of “thinking outside the snack box”—leftovers, eggs, etc., can be snacks too.

7. Dark Chocolate (≥70% Cocoa Solids) ([49:04])

Rich in polyphenols—good for heart and brain.
More satisfying than milk chocolate.
Limit portion size; avoid late-night eating.

Recommendations on Snacking Strategy

Quality over frequency—it’s the “what” that counts.
Consistency in eating patterns supports metabolic health.
Time snacks for earlier in the day, avoid late-night (after 9 PM).
Whole foods > ultra-processed “healthy” snacks.
Ingredient list is your friend; watch for hidden sugars and unrecognizable ingredients.
Enjoy food—pleasure matters in a sustainable healthy diet.

Expected Health Benefits from Healthy Snacking

Immediate: Less sugar crash, better mood, more stable energy (within days) ([51:29]).
Short-Term (2–6 weeks): Improved cholesterol, blood vessel function, blood pressure, glucose control.
Note: Benefits depend on starting point, how much snacking you do, and what you replace.

Quote:
"Just changing your snacks is one of the most simple, single dietary strategies that you can do tomorrow to improve your health." – Prof. Sarah Berry ([53:34])

Timestamps for Key Segments

[01:24] – Myth-busting snacking Q&A
[02:53] – Prevalence and calorie load of snacking
[05:41] – Why snack type, not frequency, matters for health
[06:09] – Impact of late-night snacking
[08:44] – Healthy meals, unhealthy snacks
[14:29] – Optimal snack timing and consistency
[19:58] – Decoding unhealthy snacks and “health halos”
[24:01] – Importance of the food matrix and snack structure
[33:47] – The 7 best gut-friendly snacks start here
[51:29] – How quickly can you expect health benefits?

In Summary

Snacking isn’t inherently bad—but most people’s snacks are.
The timing and quality of snacks are far more important than the number.
Whole, minimally processed snacks—apples, chickpeas, nuts, yogurt, popcorn, avocado, and dark chocolate—can meaningfully benefit your heart, gut, weight, and daily energy.
Swapping out common “corner store” snacks for these seven will likely have rapid, noticeable benefits, both short and long term.
Consistency and pleasure are keys to successfully building healthy snacking habits.

"Food is meant to be enjoyed. If you are eating a really healthy diet, then absolutely it gives you this opportunity to, you know, have some cake, have whatever these other things are. And you're saying I'm going to be okay."

– Jonathan Wolf ([59:17])

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7 gut-friendly snacks that won't destroy your diet | Prof Sarah Berry

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Summary

ZOE Science & Nutrition Podcast: “7 Gut-Friendly Snacks That Won’t Destroy Your Diet”

Overview

Key Discussion Points & Insights

1. Snacking: Prevalence and Common Myths

2. What Makes a Snack Healthy or Unhealthy?

3. Snack Timing Nuances

4. What to Avoid in Snacks

5. The “Snack Structure”: Why the Form of the Food Matters

Notable Quotes & Memorable Moments

The Seven Gut-Friendly Snacks

Recommendations on Snacking Strategy

Expected Health Benefits from Healthy Snacking

Timestamps for Key Segments

In Summary

"Food is meant to be enjoyed. If you are eating a really healthy diet, then absolutely it gives you this opportunity to, you know, have some cake, have whatever these other things are. And you're saying I'm going to be okay."

Summary

ZOE Science & Nutrition Podcast: “7 Gut-Friendly Snacks That Won’t Destroy Your Diet”

Overview

Key Discussion Points & Insights

1. Snacking: Prevalence and Common Myths

2. What Makes a Snack Healthy or Unhealthy?

3. Snack Timing Nuances

4. What to Avoid in Snacks

5. The “Snack Structure”: Why the Form of the Food Matters

Notable Quotes & Memorable Moments

The Seven Gut-Friendly Snacks

Recommendations on Snacking Strategy

Expected Health Benefits from Healthy Snacking

Timestamps for Key Segments

In Summary

"Food is meant to be enjoyed. If you are eating a really healthy diet, then absolutely it gives you this opportunity to, you know, have some cake, have whatever these other things are. And you're saying I'm going to be okay."