1. Grinding chia seeds
Grinding chia seeds is the best and easiest way to unlock the healthy omega-3 fatty acids that the food contains, shared Dr Rajan.
“Studies have shown that compared to whole chia seeds, ground chia seeds led to a 58 percent increase in plasma ALA, the primary omega-3 in chia seeds,” he said. “Grinding breaks the shell of the chia and unlocks the fat inside. And importantly, grinding does not affect the fibre content.”
2. Pairing chia seeds with basil seeds
The second way to increase the gut health benefits of chia seeds is to consume them in combination with basil seeds. This is because the fibres present in chia are mainly insoluble fibres, while those present in basil are soluble. Both are essential for maintaining gut health.
In Dr Rajan’s words, “Pair (chia seeds) with basil seeds in a 50/50 mix. Chia seeds are predominantly insoluble fibre, great for bulk and transit, but less fermentable by your gut bacteria. Basil seeds have a higher fraction of soluble fibre, and this is more directly fermented by your good bacteria and then produces short-chain fatty acids like butyrate and propionate.”
“Mixing chia and basil seeds gives you a broader fibre portfolio, thus feeding a more diverse range of bacteria,” he continued. “Alternatively, you can also pair your chia seeds with berries. The polyphenols from the berries act synergistically with fibre to selectively feed good bacteria like acammancia or bifidobacterium.”
3. Having chia seeds with yoghurt
While the popular method to consume chia seeds is to soak them in water and then drink the mixture, Dr Rajan suggests eating chia seeds with yoghurt instead.
“This solves two problems at once,” he explained. “First, the mouth-feel problem. Chia in plain water produces a texture that most people can find unpleasant. Yoghurt can mask that completely. Studies show that combining prebiotic fibre with fermented foods in the same meals improves bacterial survival through the gut. And this actually enhances colonisation compared to probiotics alone.”
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