When it comes to gut health, most of us immediately think of probiotics like yogurt, kefir, or other gut-friendly supplements. But did you know that certain seeds can also do wonders for your digestion and overall gut health? Yes, you read that right! Dr Saurabh Sethi, MD, MPH, a gastroenterologist trained at Harvard, AIIMS, and Stanford, recently shared his top five seeds for gut health on Instagram, along with their benefits. Here’s what Dr Sethi’s recommendations:
1. Chia seeds
In his reel, Dr Sethi explains that chia seeds are rich in soluble fibre and omega-3 fatty acids, which help stabilise blood sugar levels and keep you feeling full for longer. These tiny seeds can also boost energy and support regular bowel movements, making them a great choice for anyone looking to improve digestion naturally.
2. Flaxseeds
Flaxseeds are packed with lignans, compounds that help support estrogen metabolism and reduce inflammation in the gut. As per Dr Sethi, regular consumption of flaxseeds can help maintain hormonal balance and may also support healthy digestion by keeping your gut lining in good shape.
3. Pumpkin seeds
Pumpkin seeds are a natural source of tryptophan and magnesium, which play a key role in melatonin production, the hormone that regulates sleep. Eating pumpkin seeds can improve sleep quality, while also providing fibre and healthy fats that aid digestion, he said.
4. Sesame seeds
If you have been looking for something to strengthen your bone health then these seeds are for you. Dr Sethi explains that sesame seeds are rich in calcium, zinc, and sesamin, all of which are important for bone density and strength. Besides supporting your skeletal health, sesame seeds are easy to digest and add a nutty flavor to your meals. Sprinkling them on salads, smoothies, or yogurt can be a simple way to incorporate them into your diet.
5. Fennel seeds
Whenever we face gut-health problems, fennel seeds or fennel seed water is one of the first things that pops up in our minds. Dr Sethi explains that fennel seeds contain anethole, a compound that helps relax gut muscles and reduce bloating. Chewing a small amount of fennel seeds after meals can ease indigestion, relieve gas, and keep your digestive system running smoothly. They are a natural remedy often used in traditional medicine to soothe the stomach.
Dr Sethi further explains that adding these seeds to your daily routine is an easy and natural way to support gut health, apart from having a balanced diet rich in fruits, vegetables, and fibre. While probiotics are well-known to ease digestion, seeds provide additional nutrients that improve not just gut function but also sleep, hormone balance, and bone health.
So, next time you reach for your daily yogurt or supplement, remember these five seeds can also help boost your gut health.