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Chia seeds have become a staple in health-conscious diets around the world, and now an AIIMS-trained gastroenterologist has explained why. In a recent video, Dr. Saurabh Sethi, who has also trained at Harvard and Stanford universities, explains the science behind the tiny but nutrient-rich seeds and what happens when you eat them regularly for 14 days.
According to Dr. Sethi, chia seeds are rich in omega-3 fatty acids, fiber, protein, calcium, magnesium and antioxidants, making them a nutritional powerhouse. “Just two tablespoons contain about 10 grams of fiber, which is about 30 to 40 percent of your daily requirement,” she explains. “This fiber supports gut health by feeding the good gut bacteria.”
What makes chia seeds unique is their ability to absorb up to 12 times their weight in water, creating a gel-like consistency. It slows digestion, helps you feel full longer, and can stabilize blood sugar levels. Regular consumption has also been linked to improved cholesterol levels and better heart health, Dr. Sethi said.
For best results, he recommends soaking two tablespoons of chia seeds in water, milk or yogurt – ideally overnight. “Yogurt is the best option,” he said, adding that soaking makes chia seeds easier to digest and reduces the risk of choking. However, he cautioned people with bloating or irritable bowel syndrome (IBS) to start with a lower dose and increase gradually.
Dr Sethi, who shares evidence-based health tips on social media, also spoke about his personal transformation. In another video, she revealed that she lost 30 pounds (about 13.6 kg) by focusing on her gut health instead of restrictive diets or intense workouts.
“For years, I tried everything — different diets, long cardio sessions and strict meal plans — but nothing worked,” he said. “It wasn’t until my GI and hepatology fellowship that I realized I was missing the most important part: the gut.”
Once he focused on improving gut health, everything changed, he said. The results were remarkable – they not only lost weight but also improved fatty liver, came out of pre-diabetes, and experienced better sleep, energy, and focus.
Dr. Sethi’s advice reinforces the growing awareness that gut health plays a vital role in overall well-being — and that small, consistent habits, like adding chia seeds to your daily diet, can have long-term benefits.
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