AIIMS gastroenterologist explains the best time to eat chia, flax, sesame, and fennel seeds for gut health; we verify

With such specific recommendations on timing and usage, many people may wonder how much of a role timing actually plays when it comes to nutrition from seeds, and whether these habits can make noticeable differences in gut health and long-term well-being.

To gain a deeper understanding, we consulted an expert.

What role does soaking play in improving digestion?

Dr Adithya V. Naragund, senior consultant in GI & HPB Surgery at Cytecare Hospitals, Bengaluru, tells indianexpress.com, “Soaking seeds such as chia and basil softens their outer layer and activates enzymes that make nutrients more bioavailable. It reduces compounds that can sometimes interfere with absorption and allows the seeds to swell into a gel-like form that is gentle on the stomach. Chia seeds, for example, when soaked in water, absorb nearly twelve times their weight and release mucilage that aids digestion. This property increases satiety and helps reduce subsequent excess calorie intake. They are also a rich source of vitamin B and minerals and are naturally gluten-free, making them safe for people with celiac disease.”

He adds that consuming soaked seeds in the morning helps because the body is in a fasting state and the gut is more receptive to hydration and fiber intake. This combination supports regular bowel movement, improves satiety, and provides a steady release of energy throughout the day.

Role of timing 

Dr Naragund states that timing does make a difference because each seed has unique properties. Flax seeds are rich in soluble fiber and omega-3 fatty acids, which support metabolism and bowel regularity when taken in the morning. Sesame seeds are calorie-dense and provide minerals like calcium and magnesium that support overnight repair processes, making them suitable for dinner. Fennel seeds aid in digestion and reduce bloating, which is why they are often consumed after meals. 

“Seeds like chia additionally help regulate appetite through their mucilage content, which provides satiety and prevents overeating when taken earlier in the day. While the body can derive benefits at any time, aligning intake with natural digestive patterns enhances their effect and minimises discomfort,” mentions Dr Naragund.

Safe portion sizes for daily intake

A safe daily intake is about one to two tablespoons of most seeds. This amount is enough to provide fiber, healthy fats, and micronutrients without straining the digestive system. Overeating can lead to bloating, gas, or constipation because of the high fibre content. “Excessive intake may also interfere with mineral absorption in some people or contribute to an unwanted calorie surplus. Even though chia seeds are gluten-free and rich in vitamins B and minerals, excessive consumption can still cause digestive discomfort due to their high fiber and mucilage content. Seeds should complement a balanced diet rather than replace other food groups. Moderation is the key to ensuring that the gut benefits from them without any adverse effects,” concludes Dr Naragund. 

 

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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.