Do we really need snacks, or is snacking culture misleading us?

Whether you're walking into a supermarket, scrolling social media or reading a magazine, chances are, you'll be inundated by snacks. Glossy advertisements with health claims, offers of buy two for one, date-based snacks, energy bites or an influencer claiming she can't live without her favourite "healthy bar". No wonder many people try them, confident that having a few nuts or the newest snack bar will boost their health, as snacking has become a necessary part of life… but is it actually healthy for everyone?

In clinic I see often patients skipping breakfast (or just having a big coffee), and then snacking all morning and afternoon, with the worry that if they don't snack, their blood sugar levels will crash, that they won't have enough energy to train, that snacking keeps the metabolism going or simply believing that it is healthy to have that snack bar.

Yet despite all this snacking, those patients often reach out because they feel constantly tired, bloated, and unsatisfied with food.

In this case, is snacking necessary, or might it be a contributing factor to the problem?

The root of the problem: Skipping breakfast 

It could be because of a lack of time, a lack of appetite, or a conscious decision to embrace intermittent fasting (it is a healthy practice, right?!), but many people skip breakfast and grab a coffee on the go. What happens next? By mid-morning, while facing complex tasks at work or juggling family life, hunger hits quite hard. At that point, it is easier to grab something quick, like a snack bar, a protein cookie, or a fruit smoothie, to get a boost of energy without interrupting the flow of activities. What happens next? Blood sugar levels rise quickly, to then drop as fast, leaving the need for more high-energy/quick boost snacks – a vicious circle that leads to a day of continuous snacking.

Likewise, lunch is often underwhelming or under-nourishing – it might be because of a lack of hunger after a morning of snacking, or because of the time spent during the lunch break checking emails at the desk. A little salad with no protein, a tin of soup, a little sandwich, or more snacks (another bar or just crisps) won't sustain energy levels, and by 3pm, hunger comes back, along with cravings for more energy-boosting snacks.

After such a day, many people feel too tired to have a proper dinner, and this meal becomes quick and under-nourishing too – a jacket potato, some eggs, or just a bowl of soup. Guess what happens next? While finally relaxing and watching telly, hunger and cravings strike back again, leading to reaching for the chocolate (or nuts if feeling healthy).

This might sound extreme, but I see it very often in the clinic, and it is none of the patients' fault – it is the result of under-fueling meals and a culture that pushes snacks as a necessity and healthy habit, not to be skipped.

Are we designed to snack? 

Our digestive system thrives on windows of time when we are not eating. During this time, something called the Migrating Motor Complex (MMC) is activated – a mechanism that sweeps the digestive tract, helping bacteria, toxins, and stools move through it. This "cleaning cycle" is activated only when we haven't eaten for three to four hours.

If we snack constantly, this mechanism can't jump into action, possibly leading to food fermentation in the gut and bacteria colonising the small intestine (something called SIBO – small intestine bacteria overgrowth). That's where bloating and IBS-like symptoms can start to appear.

We are biologically equipped to eat two to three main meals per day. Unless there are specific health conditions that require a different pattern, this will be sufficient to sustain our energy levels and keep our blood sugar levels stable. Meals need to be nourishing, covering all macronutrients (protein, carbohydrates, fats) and providing enough kcal.
Constant snacking can interfere with our gut self-cleaning mechanisms and alter our hunger cues.

When snacking constantly or having high kcal snacks (such as a big portion of nuts, or certain bars), it is normal not to have enough appetite for a main meal. Or at times, appetite can be there, but meals are kept very "light" (AKA under-nourishing) as the person may feel guilty about having eaten so many snacks before. This is a disservice to your health, as a main cooked meal is often the best way to fuel your body with all the nutrients, variety of fibres, and antioxidants it needs to thrive.

What if you are genuinely hungry between meals? 

If you are hungry, it is always healthy to eat – I would never advocate for feeling hungry, as it is not healthy. Choose protein-rich snacks such as a boiled egg, apple slices with nut butter or a small Greek yoghurt with fruit.

What I would reflect on is whether this hunger stems from the previous main meal not being nourishing enough. Or is it because we had extra consumption of calories (going for a long walk after lunch, a visit to the gym midafternoon, a very intense presentation at work, etc.)? Or it might be excessive stress and high cortisol levels that are skewing our insulin sensitivity.

The best way to approach it is to refer to a healthcare professional who will be able to observe your dietary habits and provide the best suggestions for your case. Living off snacks or nuts is not healthy in the long run and can possibly lead to gastrointestinal distress, altered blood sugar levels and undernourishment as snacks alone are not enough to sustain a human body and make it thrive.