Seeds are regarded as diminutive yet potent components of a balanced diet, with physicians increasingly advocating their consumption for enhanced gut health and overall wellness. A gastroenterologist trained at AIIMS recently elucidated how the time of consuming specific seeds might influence the body’s nutrient absorption and advantages.
Consume chia seeds in the morning or prior to exercise, as their soluble fiber retards digestion and stabilizes blood glucose levels. Consume ground flax seeds in the morning, since they may alleviate gastrointestinal inflammation. Incorporate sesame seeds into your dinner, as they are rich in calcium and may enhance bone density while mitigating oxidative stress overnight. Consume fennel seeds post-meal, as anethole alleviates gastrointestinal muscle tension and mitigates gas and bloating.
Many people might wonder how much timing matters for getting health benefits from seeds and if these habits really affect gut health and long-term wellness.
We sought the insights of an expert for a more profound comprehension.
What is the significance of soaking in enhancing digestion?
Dr. Adithya V. Naragund, a senior consultant in GI and HPB surgery at Cytecare Hospitals, Bengaluru, informs indianexpress.com, “Soaking seeds like chia and basil softens their outer layer and activates enzymes that enhance nutrient bioavailability.” It diminishes chemicals that may occasionally hinder absorption and enables the seeds to expand into a gel-like consistency that is comfortable on the stomach. Chia seeds, when immersed in water, absorb approximately twelve times their weight and release mucilage that facilitates digestion. This characteristic enhances satiety and helps diminish excessive calorie consumption. They are a substantial source of vitamin B and minerals and are inherently gluten-free, rendering them suitable for individuals with celiac disease.
He states that ingesting soaked seeds in the morning is beneficial, as the body is in a fasting condition, making the gut more amenable to hydration and fiber absorption. This combination facilitates regular bowel movements, enhances satiety, and ensures a consistent release of energy throughout the day.
Significance of Timing
Dr. Naragund asserts that timing is significant due to the distinct qualities of each seed. Flax seeds are abundant in soluble fiber and omega-3 fatty acids, which enhance metabolism and promote bowel regularity when consumed in the morning. Sesame seeds are calorically dense and supply nutrients such as calcium and magnesium that facilitate overnight reparative processes, rendering them appropriate for dinner. Fennel seeds facilitate digestion and alleviate bloating, which is why they are frequently ingested post-meal.
Chia seeds aid in appetite regulation due to their mucilage content, which promotes satiety and mitigates overeating when consumed earlier in the day. Dr. Naragund states that although the body can obtain advantages at any time, synchronizing consumption with natural digestion rhythms amplifies their efficacy and reduces discomfort.
Recommended daily consumption portion sizes
The recommended daily consumption is around one to two tablespoons of various seeds. This quantity suffices to supply fiber, healthy fats, and vitamins without overburdening the digestive system. Excessive consumption might result in bloating, flatulence, or constipation due to elevated fiber content. “Excessive consumption may hinder mineral absorption in certain individuals or lead to an undesirable caloric surplus.” Despite being gluten-free and abundant in B vitamins and minerals, overintake of chia seeds may lead to digestive discomfort owing to their elevated fiber and mucilage content. Seeds ought to enhance a balanced diet instead of substituting other food groups. Dr. Naragund finds that moderation is essential for the stomach to derive advantages without experiencing harmful consequences.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
