Chia seeds have long been considered a rich source of fibre, now a part of every trendy diet regime, and they can be a superfood for your gut health. But is it all social media trends, or is it really backed by nutrition science?
There are several low-carb diets which prescribe chia seed water as a detox drink to sip on. On the other hand, chia in yoghurt is considered a healthy breakfast option. Similarly, several other foods like rolled oats face the dilemma between savoury and sweet. NHS surgeon, Dr Karan Rajan, took to social media and finally settled the debate whether chia yoghurt is better than chia water.
What ‘works better’?
If your goal is to rack up your protein and probiotics, Dr Rajan believes, “Chia in yoghurt works better.” This is because it facilitates the seeds in hydrating your body, and provides fibre to your gut. Chia seed yoghurt is considered better than chia seed water, since it also benefits your gut microbiome.
“Yoghurt contains live bacterial cultures like lactobacillus and bifidobacteria. Chai’s soluble fibre and mucilage act as prebiotics, thus feeding these bacteria. When eaten together, you get this natural symbiotic effect,” revealed the NHS surgeon. The probiotics aid the natural fermentation process, improve short-chain fatty acid production. Calling it “gold dust” for your gut, the surgeon fully supports the combination.
The calcium, vitamin D, and fat in the yoghurt also help in the absorption of fat-soluble compounds in the chia, namely Omega-3 fatty acids. He seconds the common knowledge that chia seeds help make you feel fuller, thus aiding in appetite regulation and satiety. It is triggered by the combination of fibre, protein, and fat, thus leading to the release of hormones like GLP-1, thus keeps you full longer than water.
Settling the debate: Water or yoghurt
Everyone has custom needs from their diet regime, beyond weight loss and weight gain. Since every gut reacts to nutrients differently, it is important to make your hormones work for you. Dt. Gulnaaz Shaikh, Chief Dietitian, KIMS Hospitals, concurred with Dr Rajan, as quoted by the Indian Express.
Shaikh revealed that chia in yoghurt is ” especially helpful for those who want a more filling snack, people with sensitive digestion who prefer gentler fermentation, and anyone wanting to boost protein and probiotic intake.”
On the other hand, chia water is a quick, dairy-free option that uplifts basic hydration. Making it ideal for vegans, lactose intolerants, and those who simply want a gut-friendly drink. Thus, Chia seeds are good either way, offering a plethora of nutrients like Omega-3 fatty acids, plant-based protein, and soluble fibre. Apart from aiding your gut health, chia seeds can support a smooth bowel movement and foster healthy gut bacteria.
Things to watch out for when taking Chia
Remember to keep control of portions. While they may look tiny, 1-2 tablespoons of chia seeds will do the job for an average adult. Since they absorb liquid and expand, remember to keep yourself extra hydrated. Watch out for your intolerances, such as lactose. Try pairing your yoghurt with seasonal fruits to increase flavour and nutrient points.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.
