What is snackification, and why is it taking over our kitchens?

What is snackification?

Breakfast, lunch, and dinner have long been drilled into us as the gold standard for structuring our meals - designed to keep us fuelled and energised throughout the day. But modern life is changing the way we eat. From increasingly busy, on-the-go lifestyles to the rise of weight loss treatments that suppress appetite, a growing number of people are finding themselves eating less at traditional mealtimes.

As a result, snackification - the trend of eating smaller, more frequent meals - is becoming increasingly common.

Why are more people having smaller meals?

Snackification is gaining momentum as people prioritise flexibility in how and when they eat.

Helena Barham-Coppola, nutritional therapist and founder of Nourish&Be, London, UK explains that people are generally living much busier lives, with less time to sit down for a proper meal.

“For example, working an office job often disallows a formal lunch break, with online meetings running all day,” she says.

Barham adds that biohacking is also driving snackification, with people favouring smaller portions during specific eating windows to supposedly help regulate blood sugar and slow ageing.

However, she cautions that this approach can turn food into a prescription rather than something to enjoy and connect with.

Helena Barham-Coppola, Nutritional Therapist, Nourish&Be, London, UK

The impact of weight loss injections on how much we eat

As more people are prescribed weight loss treatments, their eating habits often shift toward snackification, with smaller portion sizes becoming the norm.

Barham explains that weight loss medicines work by reducing your appetite, which can make it physically difficult to eat a full meal as before.

She says: “Weight loss injections can contribute to the snackification trend. Users may feel the need to eat smaller meals more frequently.”

Barham stresses that with both snackification and weight loss injections, it’s essential to pay close attention to what you eat to ensure you meet your micronutrient and macronutrient needs.

Is snackification healthy?

Eating smaller portions more frequently can be beneficial for your health - as long as you pay attention to the quality and balance of your meals.

Barham describes snackification as a sensible approach for people using weight loss injections, as relying on very small, traditional meals may lead to nutrient deficiencies.

She says: “Even when losing weight, people still need enough protein and fibre - along with all the essential vitamins and minerals.”

Barham notes that snackification may also be a good eating approach for busy people.

“Often when we are stressed, our digestive system slows down,” she explains. “A full-sized meal can end up sitting in your stomach fermenting rather than digesting, which may lead to bloating.

“But if a busy person can allow themselves to sit for a few minutes and focus on a small meal, their digestive system might be able to properly digest their food.”

Barham adds that for those experiencing burnout, a fragile appetite or digestive issues, eating smaller, more frequent meals can be easier to manage than larger ones.

She suggests keeping to traditional meal times when possible, with perhaps a small extra snack in the afternoon. This is especially useful for women in their luteal phase, which is the second half of your menstrual cycle.

“It is good for your digestive system - as well as blood sugar regulation - to have a break between meals,” says Barham. “4-5 hours is my ideal, as it allows the Migrating Motor Complex - your gut's housecleaning system - to come online.”

When does snackification become unhealthy?

While eating smaller, more frequent meals can offer short-term benefits, Barham does not recommend adopting the snackification approach long-term.

She cautions that eating smaller meals might not fully activate your brain’s fullness signals or the stretch receptors in your stomach.

“Evolutionarily, we appear to be built for distinct eating events,” says Barham. “Constant snacking may be interpreted as a sign of danger, or scarcity by our bodies - leading to elevated cortisol, which counterproductively smacks your blood sugar off balance.”

She adds that not getting enough protein in one sitting can mean insufficient amino acids, such as leucine, to signal fullness. This may lead to metabolic dysregulation.

If you want to incorporate snackification into your routine, it’s important to do so in a way that supports both your physical and mental health.

Barham recommends planning your meals in advance - writing them down can help solidify your choices and keep you committed.

“Treat each snack like a mini-meal, and batch-cook your food to make life easier,” she says. “If you are buying pre-made snacks, look for the least processed options available.

“Make sure you are eating a variety of vegetables and sufficient protein. Using a protein calculator for a few days can help make sure you are gauging it right.”