Should you have chia seeds with water or yoghurt? Gastroenterologist clears the air

Gastroenterologist Dr. Joseph Salhab wrote on his Instagram post: When you put chia seeds in plain water, you’re mostly just getting fibre and hydration, which is good. But pairing chia seeds with yogurt makes it a gut health powerhouse" (Image: Pexels)

When it comes to nutritional benefits, chia seeds pack a punch. High in omega-3 fatty acids, proteins, fibre, and other micronutrients, these tiny black and white seeds are being widely incorporated by people into their diets.

While they can be consumed as part of smoothies and puddings, most people struggle with the basic option: whether to take them with water or yoghurt. Now, gastroenterologist Dr Joseph Salhab has finally cleared the air, listing the nutritional benefits of both.

Taking to his Instagram account, he shared, “When you put chia seeds in plain water, you’re mostly just getting fibre and hydration, which is good. But pairing chia seeds with yoghurt makes it a gut health powerhouse.”

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A post shared by Dr. Joseph Salhab (@thestomachdoc)

He further explained the benefits of the combo, adding, “The fibre in chia seeds acts like food for the gut bacteria, and when you are adding yoghurt, you’re bringing in probiotics, which are the good bacteria themselves. Together, it’s the prebiotics + probiotics, which creates more short-chain fatty acids like butyrate that help reduce inflammation and keep your gut lining strong. Yogurt also adds protein and healthy fats.”

It doesn’t stop there. Dr Salhab further shared a study that details how those who consume more yoghurt have a lower risk of colon cancer. “Research shows that people who eat more yoghurt typically have a lower risk of colon cancer. And now that you’re adding in more fibre… just another thing that can help protect your colon,” he concluded.

Many of Dr Salhab’s followers agreed with his advice. One of them wrote, “Exactly! This combo is a gut-friendly powerhouse. Chia feeds your microbiome, probiotics do the heavy lifting, and together they help create a healthy, protective environment in your gut. Small tweaks, big impact!”

A user commented, “I have been using chia seeds with yogurt, berries, and nuts. My gut health is doing better than ever, actually.”

Another user said, “I love Greek yogurt with chia seeds, a squirt of honey mixed in for sweetness, and some fresh fruit on top! Leave it overnight and then it’s honestly such a delicious and filling treat!”