Why chia seeds with yogurt beat chia water for gut health, says top nutritionist
This improved gut health can lead to better levels of vitamin K, vitamin D3, iron, folic acid, and B vitamins—all vital for overall wellness.SHOULD YOU SOAK CHIA SEEDS FIRST?If you've been tossing raw chia seeds straight into yogurt, Dr. Chandra suggests a change.'Chia seeds have soluble fibre that should be fully hydrated to form a gel. "Ideally, soak them for 4–5 hours before adding them to yogurt,' she advises. 'This makes them soft and easy to digest, preventing irritation to the gut lining.'CAN THIS COMBO CAUSE BLOATING OR DISCOMFORT?While chia and yogurt are generally easy on digestion, the seeds can cause issues if eaten dry.'Unsoaked chia can cause flatulence, bloating, reflux, or even constipation,' warns Dr Chandra. 'Soaking ensures they're broken down easily by the body and don't irritate your system.'DAIRY-FREE OPTIONS FOR THE SAME BENEFITSIf you're dairy-intolerant or vegan, you can still enjoy this powerful duo.'Opt for coconut curd, cashew milk yogurt, or other nut-based probiotic yogurts,' says Dr Chandra. 'Even Greek yogurt, which is lower in lactose, can be easier for some people to tolerate compared to regular yogurt.'HOW OFTEN, AND HOW MUCH SHOULD YOU EAT?Despite its health perks, moderation is key.'There's no need to eat chia with yogurt daily, and definitely not in large amounts,' says Dr Chandra. A couple of tablespoons of chia seeds with yogurt, two to three times a week, is enough. It should be a supplement to your diet—not a meal replacement.'You can enjoy it as a light snack or pair it with eggs, vegetables, or other breakfast staples for an extra nutrition boost.Soaked chia seeds with yogurt aren't just a passing health fad, they're a nutrient-dense, gut-friendly combination. The secret lies in soaking the seeds properly for optimal digestion and benefits.- Ends
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