Chia seeds continue to rise in popularity among fitness and wellness enthusiasts worldwide, and now an AIIMS-trained gastroenterologist has broken down the science behind their impressive health benefits. In a recent video, Dr. Saurabh Sethi—who has also trained at Harvard and Stanford—explained what happens when you consume chia seeds consistently for 14 days.
According to Dr. Sethi, chia seeds are loaded with essential nutrients, including omega-3 fatty acids, fibre, protein, calcium, magnesium, and antioxidants. These qualities make them one of the most nutrient-dense foods you can add to your diet. “Just two tablespoons offer nearly 10 grams of fibre, covering about 30–40% of your daily requirement,” he noted. This fibre helps nourish healthy gut bacteria and supports smoother digestion.
One of the standout features of chia seeds is their ability to absorb up to 12 times their weight in liquid. When soaked, they form a gel-like texture that slows digestion, keeps you fuller for longer, and may help stabilise blood sugar levels. Dr. Sethi added that regular intake is also linked to improved cholesterol levels and better heart health.
For best results, he recommends soaking two tablespoons of chia seeds in water, milk, or preferably yoghurt—ideally overnight. “Soaked chia seeds are easier to digest and reduce the risk of discomfort or choking,” he explained. However, he advised individuals with IBS or those prone to bloating to start with smaller portions and gradually increase intake.
Dr. Sethi, who frequently shares evidence-based wellness tips on social media, also spoke about his personal health journey. In another video, he revealed that he lost nearly 30 pounds (about 13.6 kg) by focusing on gut health rather than strict diets or strenuous exercise routines. “I tried everything—fad diets, long workouts, strict plans—but nothing worked long-term,” he said. “It wasn’t until my GI and Hepatology training that I realised the missing link was my gut.”
Once he prioritised gut-friendly habits, his health improved drastically. He lost weight, reversed fatty liver, moved out of pre-diabetes, and experienced better sleep, energy, and mental clarity.
Dr. Sethi’s insights highlight a growing understanding of the importance of gut health in overall wellness. His advice suggests that simple, consistent habits—such as adding chia seeds to your daily routine—can lead to long-term, sustainable health benefits.