Harvard doctor on how to convert chia seeds into anti-inflammatory powerhouse

When it comes to gut health, inflammation is one of the key triggers behind digestive discomfort, bloating, and chronic conditions like IBS or leaky gut. And that's why experts suggest adding anti-inflammatory foods and compounds to daily diets. They help soothe the intestinal lining, reduce irritation, and restore balance to the gut microbiome. Reducing inflammation allows the gut to efficiently absorb nutrients, support immunity, and maintain a healthy barrier against toxins and pathogens. Keeping the role of anti-inflammatory foods in mind, Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a reel on Instagram, where he explained the art of converting chia seeds into an anti-inflammatory powerhouse. Scroll to learn the straightforward steps.

According to Dr Saurabh, it is packed with soluble fiber and forms a gel when soaked and this gel does three things. First, it slows down sugar absorption. Second, it feeds your gut microbiome. Third, it helps you poop better. He warns, do not eat them dry, rather soak them for at least 15-20 minutes or overnight before consumption. According to PMC, chia seeds contain 34-40g of dietary fiber per 100g, with soluble fiber forming 5-10%, which helps slow down carbohydrate digestion and glucose release, leading to improved blood sugar control. It is also said that chia seeds help improve lipid profiles by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol, which supports cardiovascular health often compromised in diabetes. They help improve digestion, support heart health, and keep you feeling full for longer—making them great for weight management. They’re also rich in calcium, magnesium, and phosphorus, which strengthen bones and teeth.

Add about 10 gms of chia seeds to a bowl, which helps keep digestion smooth and supports healthy bowel movements.

Now, add half a cup of unsweetened almond milk or any milk of your choice. This helps the chia seeds to expand into a creamy pudding-like texture.

Add cinnamon and crushed walnuts. As per Dr Saurabh, cinnamon can help balance blood sugar, while walnuts give omega-3s , which are crucial for gut and brain health.

To this, add mixed berries or apple chunks or a drizzle of honey. You will get antioxidants and prebiotic fiber.

Refrigerate for 2 hours or ideally overnight. It thickens up into a delicious gut-friendly pudding that’s rich in fibre, soothing for digestion, naturally sweet, and perfect as a light breakfast or wholesome dessert.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.