3 times makhana may be bad for you: Nutritionist cautions against the 'guilt-free' snack

In the age of kale chips and quinoa bowls, makhana—those light, airy lotus seeds—have become India’s answer to guilt-free snacking. Touted for their health benefits and endorsed by fitness influencers and wellness gurus alike, these fox nuts have carved a niche in the ‘ superfood’ club. But, as it turns out, even the healthiest of snacks come with caveats.

Nutritionist Nandini Agarwal recently took to Instagram to drop a reel that’s stirring up the wellness world. While makhana is often hailed as a nutritional powerhouse, Agarwal’s reel highlighted that it’s not always the best choice for everyone. Her three-point warning isn’t a dismissal of makhana’s benefits—it’s a gentle but timely reminder that “healthy” isn’t always one-size-fits-all.

The Constipation Conundrum
If you’ve been leaning on makhana as your go-to midday snack and have also been noticing trouble in the gut, it might be time to reassess. Agarwal points out that makhana is relatively low in fiber. That means for individuals already dealing with constipation, consuming makhana regularly can worsen the issue. It’s ironic, considering how makhana is often grouped with other fiber-rich snacks—but in reality, it's the texture, not the fiber, that fools many into thinking it's good for digestion.

In her reel, Agarwal advises, “Under constipation, these nuts do not have too much fiber and can cause more constipation.” So, while makhana may seem light and digestible, it doesn’t do much for keeping your digestive tract moving—something worth noting before your next handful.

The Calorie Trap in a Healthy Cloak
With weight loss regimes in full swing on social media, makhana has become a darling of the diet world. Roasted, spiced, and presented as a ‘binge-worthy’ alternative to chips, it feels harmless. But as Agarwal notes, “If you're trying to lose weight then 100 grams of makhana is still okay—but if you're overdoing it, it is definitely not okay.” The reason? Makhana, though low in fat, contains considerable carbohydrates. Eat too much, and those calories stack up faster than you’d expect.

In other words, just because it’s not deep-fried doesn’t mean it’s diet-proof. Mindful munching is key—even with the healthiest of snacks.

Kidneys and Potassium: A Caution for CKD Patients
Perhaps the most critical warning Agarwal gives is for those with kidney issues or Chronic Kidney Disease (CKD). Makhana is naturally high in potassium—a mineral often restricted in low-potassium renal diets. “If you have kidney issues or CKD and you are on a low potassium diet, then you should definitely avoid eating makhanas totally,” she states.

This third reason is a vital reminder that what’s good for one body might not suit another. In such cases, consulting a healthcare professional before adopting trendy dietary habits becomes essential.

A Grain of Salt with Every Superfood
While makhana remains a versatile and nutrient-rich snack—high in protein, antioxidants, and minerals—it’s important to remember that even superfoods have their shadows. Nandini Agarwal’s Instagram reel doesn’t vilify makhana, but rather humanizes it in a world where nutrition is too often reduced to black-and-white labels.