Harvard doctor says THIS simple habit can boost gut health
A California gastroenterologist, Dr. Saurabh Sethi, suggests incorporating chia seeds into your daily diet to enhance gut health. These seeds are rich in fiber, omega-3 fatty acids, and antioxidants, aiding digestion and relieving constipation. Chia seeds also help regulate blood sugar levels and reduce the risk of cardiovascular disease.
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.'
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
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.
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
2 hours ago
- Hindustan Times
Doctor shares why cranberry juice is the next big thing to improve your gut health
Good gut health depends on what's on your plate, and sometimes, what's in your glass. Superfoods that supercharge gut health have a new contender in the spotlight- and it's a tart, sweet drink, cranberry juice. UK-based Dr Karan Rajan, who regularly shares health and nutrition tips on Instagram, posted on May 30 his reaction to a video of a content creator, explaining how she's having cranberry juice for better gut health. He also broke down the surprising benefits of cranberry juice's pigment for the gut microbiome. A post shared by Dr Karan Rajan (MRCS MBBS BSc) (@drkaranrajan) Dr Karan Rajan breaks down the gut-boosting properties of a powerful compound found in cranberries, called polyphenols, in the clip. According to him, the gut microbiome benefits the most from cranberry juice, as it promotes the growth of beneficial bacterial strains. He explained, "When you drink cranberry juice, you get a dose of one of the most beneficial nutrients you can get from any diet, polyphenols. These are natural plant antioxidants which can help reduce inflammation and provide some more gut health benefits. The type of polyphenols found in cranberries, which also give it its vibrant colour, are called proanthocyanidins. These polyphenols help to reduce the growth of bad bacteria, leading to better gut health. In fact, there's growing evidence that cranberry polyphenols can act as prebiotics, basically food for the good bacteria. So they promote the growth of beneficial strains like Akkermansia, Bifidobacterium, and Lactobacillus." The absorption of nutrients and overall efficiency also depend on how you consume the fruit. Additionally, gut health thrives with a diet that is diverse and contains a variety of polyphenols. Dr Ranjan added, "The benefits from eating cranberries or blending the fruit into a smoothie are far greater than just the juice because it lacks fibre. But occasionally, it's a convenient option for the boost of plant pigments. If you want to eat food with the highest concentrations of polyphenols, then just choose plants that are dark red, purple, or blue. If you eat a wide range of colourful plants, you maximise the chances of getting a variety of plant pigments and polyphenols. Different polyphenols each have a unique impact on the gut microbiome, meaning each one can help you support different microbes." ALSO READ: Gastroenterologist shares 5 juices he 'drinks as a doctor for gut and liver health': Pomegranate to cranberry juice Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
3 hours ago
- Time of India
30kg down, zero gym sessions: How simple lifestyle changes enabled this woman to go from flab to fab
Udita Agarwal's journey toward better health and a leaner physique serves as a powerful reminder that sustainable weight loss doesn't always require hours spent at the gym. Choosing to share her remarkable transformation on Instagram, Udita detailed how she managed to shed over 30 kilograms purely through disciplined lifestyle changes and consistent effort, all from the comfort of her home. No Gym, No Problem: Udita's Incredible Weight Loss Story Udita Agarwal's journey toward better health and a leaner physique serves as a powerful reminder that sustainable weight loss doesn't always require hours spent at the gym. Choosing to share her remarkable transformation on Instagram, Udita detailed how she managed to shed over 30 kilograms purely through disciplined lifestyle changes and consistent effort, all from the comfort of her home. Simple Daily Habits Over Intense Workouts Rather than relying on rigorous workout routines or expensive fitness programs, Udita made a series of simple yet effective adjustments to her daily habits. One of the cornerstones of her transformation was her unwavering commitment to drinking detox water every single day. She prepared this by boiling ingredients like cumin seeds, carom seeds, fennel seeds, and fenugreek in water. This homemade tonic helped combat bloating and supported healthy digestion. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now Undo Staying Mentally Strong Through the Process She emphasized the importance of mental resilience and flexibility throughout the process. If she ever gave in to a moment of indulgence, she ensured it didn't derail her entire day. Instead of feeling defeated, she returned to her regular healthy eating plan for the rest of the day, maintaining balance rather than succumbing to guilt. The Scale Didn't Shake Her Confidence Daily weigh-ins became a regular part of her routine, and though fluctuations on the scale were inevitable, she never allowed them to discourage her. Trusting her process and dietary discipline, she remained focused, reminding herself that consistency would ultimately bring results. Smart Planning to Avoid Unhealthy Temptations Planning ahead was another critical element of her strategy. Whether she was going out for the day or attending a social gathering, Udita always carried home-cooked meals in a tiffin box to avoid being tempted by unhealthy food options. Her preparedness kept her on track and prevented impulsive eating. Hydration as a Core Wellness Pillar In addition to her detox drink, she also soaked chia seeds in half a litre of water and sipped this blend throughout the day, which helped in cleansing her system while keeping her hydrated. Her goal was to consume three to four litres of water daily—a target she met diligently. Mindful Snacking and Thoughtful Choices Though she allowed herself a cup of tea each day, she made sure to pair it with nothing processed or unhealthy. Her dietary choices were deliberate, even as she continued to enjoy small pleasures in moderation. Balanced Eating, Not Extreme Restrictions She eliminated refined flour entirely from her meals, though she did not completely remove sugar, showing that balance, not extreme restriction, was the key to her approach. A simple yet clever trick she followed was drinking water before meals to help prevent overeating. A Lifestyle Transformed Through Consistency Through thoughtful choices and unwavering consistency, Udita successfully redefined her health—proving that determination, not a gym membership, is what truly transforms a lifestyle.
Hindustan Times
4 hours ago
- Hindustan Times
Controversy should never have occurred: Langate MLA over AAP MLA's booking
Awami Ittihaad Party (AIP) senior leader and Langate legislator Sheikh Khursheed on Friday expressed strong dismay over the unfolding controversy at Government Medical College, Doda, stating that the situation could have been entirely avoided, had the government taken timely action. 'This controversy should never have occurred in the first place,' said Khursheed. 'Our elected government, especially the health minister, should have taken early cognisance of the issue. The matter has been brewing for the past three days and involved an MLA from Doda who belongs to the ruling coalition's alliance partner—the Aam Aadmi Party. It was the health minister's responsibility to step in, initiate dialogue and de-escalate the issue before it reached this point.' He expressed concern over the fact that an FIR has now been registered, saying, 'That should not have happened. The government's failure to intervene on time has now escalated the matter unnecessarily. It reflects a worrying lack of coordination and political sensitivity.' Sheikh Khursheed also called for serious scrutiny into the role of the administration of the J&K Medical College (JMC), Doda, adding that any negligence or administrative bias must be brought to light. While taking strong exception to the Doctors Association Jammu (DAJ) for what he termed 'selective activism,' Sheikh Khursheed said, 'Every professional body has both the right and moral duty to defend its community — DAJ is no exception. However, their recent letter to authorities over the Doda doctor issue reveals a disturbing double standard.' 'What's truly baffling and disappointing is how DAJ has now acted swiftly regarding a Doda-based doctor, yet remained completely silent when Dr Nisar-ul-Hassan, then President of Doctors Association Kashmir (DAK), was unceremoniously terminated from service.' 'No letter. No press statement. No delegation to the LG. Not even a symbolic show of concern. Is solidarity selective? Is regional bias now clouding professional ethics?' asked Khursheed. 'Such silence is not just unfortunate — it borders on professional dishonour.'
