Health and Me

Ishita Roy

Water Vs Yoghurt? The Right Way To Eat Chia Seeds, Explains Expert

<span>Chia seeds</span> are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing <span>chia</span> seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

<h2>Chia seeds with water: Simple but limited</h2>

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: <a href="https://www.healthandme.com/nutrition/superfood-chia-seeds-can-also-be-risky-for-some-know-who-they-are-article-153475275" data-type="tilCustomLink">Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are</a>

<h2>Supporting the gut lining and reducing inflammation</h2>

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: <a href="https://www.healthandme.com/nutrition/ai-generated-videos-of-chia-seeds-have-got-doctors-concerned-about-its-use-article-153546447" data-type="tilCustomLink">AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use</a>

<h2>Potential protection for colon health</h2>

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

<strong><em>Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.</em></strong>

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Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.Chia seeds with water: Simple but limitedDr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.Why yoghurt changes the gameAccording to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They AreSupporting the gut lining and reducing inflammationDr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.Added protein and healthy fats        View this post on Instagram            A post shared by Dr. Joseph Salhab (@thestomachdoc)]]>Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its UsePotential protection for colon healthDr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.