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Time of India
3 days ago
- Health
- Time of India
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
Time of India
15-05-2025
- Health
- Time of India
Is it safe to have chia seeds everyday? 3 things every health conscious person should know
In the last few years, Chia seeds have gained massive popularity, and are now touted as this "superfood" that hydrates you, fills you with fiber, and even has protein! However, is it safe to have Chia seeds everyday? Let's dig deeper. .. What Are Chia Seeds? Chia Seeds can be black or white in color, and come from the plant Salvia hispanica, that is found in Central and South America. These now easily available mottled seeds, pack quite a punch with fiber, protein, healthy fats, calcium, magnesium, and antioxidants. You can either have them just like that by soaking them in water/milk, or add the soaked version to smoothies, shakes, salads, or even desserts! How do Chia seeds help? Helps in digestion: Since it is high in fibre, chia seeds keep your digestive system healthy and regular. Good for heart health: These mottled seeds may help lower blood pressure and cholesterol levels. Can lower blood sugar: They can assist in managing blood sugar, though are not a replacement for any sort of medication. Aids weight loss: Chia seeds absorb water and expand in your stomach, making you feel full. This will help you eat less, thus helping in weight loss. Bone health: Rich in calcium, magnesium, and phosphorus, chia seeds support strong bones. Can you consume them everyday? For most people, eating chia seeds daily is safe and healthy when done in moderation. Doctors generally recommend consuming about 1 to 2 tablespoons (15 to 30 grams) per day. Are there any side effects? While chia seeds are safe for most, there are some things to watch out for: Digestive issues: Because chia seeds are high in fiber, having too much can lead to either diarrhea and even stomach ache. Start small, and drink plenty of water throughout the day. Can trigger an allergy: Although not common, some people may be allergic to chia seeds. Symptoms include itching, hives, swelling, dizziness, or difficulty breathing. If you experience these, consult a doctor. Can interfere with medication: Chia seeds can lower blood pressure and blood sugar, so if you take medication for that, consult your doctor to avoid low blood pressure. Choking hazard: Dry chia seeds absorb water and swell. Eating them dry without soaking can cause them to get stuck in the throat, posing a choking risk. How to include them in your diet Start with 1 tablespoon per day and observe how your body reacts. Soak chia seeds in water or milk for 20-30 minutes before consuming. Do not consume them raw. You can also soak them overnight to allow the seeds to fully hydrate for maximum benefits. Drink plenty of water throughout the day to help the fiber work well. If you have allergies or take medications for blood pressure or diabetes, check with your doctor first before starting consumption. Future-Proof Your Child with AI Skills | Limited Early Bird Seats – 33% OFF! | WhatsApp: 9560500838
