A recent survey conducted by gut health company Zoe has revealed that snacking habits among Britons contribute substantially to daily calorie intake and may pose health risks. The study found that 95 percent of respondents regularly consume snacks, often without clear understanding of healthier choices.

The research, which included 1,000 participants, showed that individuals are consuming up to 600 calories per day from snacks alone. This amount represents approximately 25 percent of the recommended daily 2,500-calorie intake for men and 30 percent of the 2,000-calorie guideline for women. Popular snack items identified were snack bars, cereal bars, and protein bars, consumed by 68 percent of participants. Following these were crisps, biscuits, and chocolate.

Convenience and price were the top factors influencing snack selections, while sugar content ranked only fourth in importance. Experts highlighted that many commonly chosen snacks lack nutritional value and fibre, which are important for overall health and gut microbiome balance.

Professor Sarah Berry, chief scientist at Zoe and professor of nutritional sciences at King’s College London, emphasized that the challenge lies not in snacking itself but in the nutritional quality of the foods consumed. She noted that better snack choices—such as houmous, fruit, nuts, or seeds—can support gut health and improve wellbeing.

The study also linked consumption of unhealthy snacks with higher body mass index (BMI) and increased visceral fat, both markers associated with greater risk of metabolic diseases, including stroke, cardiovascular disease, and obesity.

Timing of snacking was another focus of the research, which found that those who snack frequently after 9 p.m. tend to exhibit poorer health outcomes. Additionally, the pace of eating was shown to affect calorie intake: individuals who eat faster consume an average of 120 more calories daily than slower eaters. The research suggests that reducing eating speed by approximately 20 percent could lower energy intake by around 15 percent.

The findings underscore concerns about dietary habits in the UK and highlight the need for greater awareness around healthier snacking choices to mitigate long-term health risks.