‘I am a gut doctor and here is how I turn chia seeds into an anti-inflammatory powerhouse in five simple steps’

*Add two tablespoons of chia seeds to a bowl, about 10 grams of fibre, which helps keep digestion and supports healthy bowel movements.
*Add half a cup of unsweetened almond milk or any milk you like. This helps chia expand into a creamy, pudding-like texture.
*Add crushed cinnamon and walnuts. Cinnamon helps balance blood sugar, while walnuts provide Omega-3s, which are crucial for gut and brain health.
*Sweeten naturally with berries or apple chunks or a drizzle of honey. You will get antioxidants and prebiotic fibre.
*Refrigerate for two hours or ideally overnight. It thickens up into a delicious, gut-friendly pudding.

“Try it out,” said Dr Sethi.

Is it effective?

Dt Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane, told indianexpress.com that chia seeds are rich in soluble fibre, with about 10 grams per two tablespoons. “When soaked, this fibre turns into a gel that helps digestion, softens stool, and encourages regular bowel movements. It acts as a natural cleanser for your gut and keeps you feeling full for hours,” said Sheikh.

Adding that soaking chia seeds is important, she continued: “It allows chia to swell, making it easier to digest and absorb nutrients. You can use almond milk, cow’s milk, or any plant-based option. Almond milk adds a mild nutty flavour and makes the pudding creamy without extra fats.”

Here’s how you can enhance your gut health (Photo: Getty Images/Thinkstock)

Why add cinnamon and walnuts?

Terming it as a “smart combination,” Sheikh said cinnamon helps control blood sugar and reduces inflammation, while walnuts are packed with omega-3 fats that benefit both gut and brain health. “It’s a mix that offers both flavour and health benefits in one bite,” said Sheikh.

How should we sweeten it? Are fruits better than sugar or honey?

Fresh fruits like berries or apple chunks provide antioxidants and natural sweetness along with prebiotic fibre that feeds good gut bacteria. If you want extra sweetness, a splash of honey is okay, just avoid refined sugar, said Sheikh.

Any tips to make it even more effective?

Refrigerate it for at least two hours or overnight if you can. Sheikh said that this helps chia absorb liquid completely, creating a thick, pudding-like texture. Plus, it makes a refreshing, anti-inflammatory breakfast or snack that you can prepare in advance, said Sheikh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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