Harvard doctor says THIS simple habit can boost gut health

Gut health plays a crucial role in overall well-being, influencing everything from digestion and immunity to mood and mental clarity. No wonder, it is often referred to as the second brain. In today’s times, when diet is often overlooked, and ultra-processed foods and artificial additives have taken centre stage, how does one take care of gut health? A leading California-based gastroenterologist has now shared a surprisingly simple way to improve gut health, enhance digestion, and reduce bloating with just one daily habit! Add chia seeds to your daily routine.

1 simple step

Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford, shared that the simplest thing one can do every day to support gut, improve digestion, and reduce bloating is to add chia seeds. Dr. Sethi, who has over a million Instagram followers, shared a video and said, “If you want to supercharge your gut health with one simple step, add chia seeds to your daily routine. Chia seeds are an excellent source of fiber and offer numerous health benefits. They support heart health by helping reduce cholesterol levels and improve intestinal health by providing fiber that helps relieve constipation.”

Nutritional value of chia seeds

Chia seeds are known for their high fiber, omega-3 fatty acids, and antioxidant content. 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams (including 5 grams of omega-3s)
• Carbohydrates: 12.3 grams (10.6 grams of fiber)
• Calcium: 18% of the Daily Value (DV)
• Magnesium: 23% of the DV
• Phosphorus: 27% of the DV
• Vitamin B1 (thiamine): 15% of the DV
• Vitamin B3 (niacin): 16% of the DV
  Watch

  Feeling Low? Try These 7 Sadhguru-Approved Energy & Weight Loss Tips

  08:37
  
  

Chia seeds and gut health

Chia seeds, tiny black or white seeds derived from the Salvia hispanica plant, are packed with nutrients that support overall health. Dr. Sethi emphasizes their high fiber content as a game-changer for gut health. Chia seeds are an excellent source of fiber, which supports digestion, relieves constipation, and promotes a healthy gut microbiome. The fiber helps to regulate bowel movements and feed beneficial gut bacteria. “Chia seeds are rich in soluble fiber and can absorb up to 12 times their weight in water, creating a gel-like texture. For best results, they should be consumed soaked in a liquid such as oatmeal, yogurt, or water,” the doctor shares.

He also emphasizes the role of chia seeds in maintaining blood sugar levels and preventing insulin spikes. “This is particularly beneficial for people with insulin resistance and type 2 diabetes. These can also reduce your risk of cardiovascular disease,” he adds.

Pro-tip: Always soak chia seeds before consumption. You can get a smoother and gel-like consistency if soaked for a couple of hours. Soaking also enhances nutrient absorption and makes digestion much easier . Add them to your smoothies, oatmeal, or yogurt for a healthy fiber boost.