From prebiotic drinks to fermented foods, gut health has been enjoying its time in the spotlight lately. Dr Saurabh Sethi, a content creator and gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently took to Instagram to share that seeds can also play a crucial role in caring for your gut. His weapons of choice? Chia, flax, and pomegranate seeds.
We reached out to health experts closer home to help us decode how each seed can improve and optimise gut health.
Flax seeds
Guru Prasad Das, Senior Dietitian at CARE Hospitals, Bhubaneswar, told indianexpress.com that flaxseeds are an extremely rich source of Omega-3, an essential fatty acid not produced in the body. Hence, it is required to be consumed via diet daily. According to him, these wonder seeds are also rich in “phytoestrogen, which helps to boost hormonal balance”. They not only help in the case of PCOS, but also contain phytosterol, which helps improve good cholesterol and decrease bad cholesterol in the body.
“The right way to consume flaxseeds is to grind them first, as the whole seeds can be difficult for the body to digest and may pass through the digestive system undigested,” he said.
Grinding them into a fine powder allows the body to absorb the nutrients more efficiently. “You can use a coffee grinder, blender, or food processor to grind them. You can also buy pre-ground flaxseed meal from the store,” he mentioned, adding that they should be stored in an airtight container in the refrigerator or freezer to prevent them from going rancid.
Chia seeds are packed with fiber and antioxidants (Source: Freepik)
Chia seeds
Chia seeds are tiny but packed with nutrients, which is why many people incorporate them into their daily diet. They are full of fibre, which helps keep the stomach healthy. “If you struggle with constipation, eating chia seeds daily can help regulate your bowel movements. However, if you don’t drink enough water, they might cause bloating,” said Das.
Beyond benefits that target just gut health, he added that chia seeds are also rich in omega-3 fatty acids, which are good for the heart. Regular consumption can help lower bad cholesterol and reduce the risk of heart disease.
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Pomegranate seeds
Sushma PS, Chief Dietitian at Jindal Naturecure Institute, stated that pomegranates are rich in antioxidants, particularly polyphenols and anthocyanins. These compounds help neutralise free radicals in the body, reducing oxidative stress and inflammation.
Pomegranates are a good source of essential nutrients, including vitamin C, potassium, and fibre. “Pomegranates contain dietary fibre, which promotes digestive health by supporting regular bowel movements and preventing constipation,” said Sushma.
Sushma mentioned that the anti-inflammatory effects of pomegranates may benefit various conditions related to inflammation, including arthritis and other inflammatory disorders.
Pomegranates contain compounds with anti-bacterial and anti-viral properties, which may help boost the immune system and protect against infections. “Pomegranates are relatively low in calories and can be a satisfying snack, making them a suitable choice for those looking to manage their weight,” said Sushma.
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As with any health trend, it’s essential to be mindful of potential risks, particularly if you have existing health conditions. It is recommended to incorporate a small handful of unsalted, raw, or lightly roasted or ground seeds into your diet to enjoy their full range of health benefits without overdoing it.
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.