Health benefits of chia seeds: Harvard gastroenterologist suggests how to eat this superfood the smart way

Chia seeds in daily diet: Their high fibre content and ability to absorb liquid makes them expand in your stomach, and eating them dry may cause bloating, cramping or even risk of choking (Image: Canva)

Thanks to the Internet, you are aware that chia seeds are good for your health, but did you know you might be eating them wrong? These tiny seeds can work wonders for digestion, heart health, and even energy levels. But if your toss them straight into your smoothie or sprinkle them dry over yoghurt, it might be time for a rethink. Preparing chia seeds properly can mean the difference between healing your gut and irritating it.

According to the National Institutes of Health (NIH), chia seeds are a rich source of soluble fibre, essential fatty acids, and various bioactive compounds. They can help manage blood sugar levels, support digestive health, and contribute to heart health.

But despite their superfood status, chia seeds can cause discomfort if not eaten correctly. Their high fibre content and ability to absorb liquid makes them expand in your stomach, and eating them dry may cause bloating, cramping or even risk of choking.

Also read | Health benefits of chia seeds: Here's how to include these tiny superfoods in your daily diet

In a recent Instagram Reel, Harvard- and Stanford-trained gastroenterologist Dr Saurabh Sethi, MD, MPH, warned against the common mistake of eating chia seeds dry. “Eating chia seeds dry or without preparation isn’t ideal, always let them absorb liquid first to avoid digestive issues,” he says. This simple step can improve absorption, ease digestion, and unlock their full nutritional value.

So, before you gulp down that healthy chia mix, here’s what Dr Sethi recommends.

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A post shared by Saurabh Sethi (@doctor.sethi)

• Make chia pudding: “Soak 1 table spoon of chia seeds in ½ cup of almond milk or coconut milk for at least two hours, or ideally overnight. The seeds will swell and form a pudding-like texture,” recommends Dr Sethi. You can top it with fresh fruit, a dash of cinnamon, or a drizzle of honey for a nourishing breakfast or snack.

• Try chia fresca: “Stir 1 tablespoon of chia seeds into a cup of water and let it sit for 15 minutes. Then add a squeeze of fresh lemon juice,” he says. This light, hydrating drink is rich in fibre and ideal for digestion, especially on warm days or after a workout.

• Blend into smoothies: According to Dr Sethi, it is important to pre-soak chia seeds for 10–15 minutes before blending them into your smoothie. They add natural thickness, a dose of omega-3s, and gut-friendly fibre, without altering the taste.