NHS Surgeon Advises Gradual Introduction of Chia Seeds to Support Gut Health

Chia seeds are rich in fiber, protein, and omega-3 fatty acids and are considered a superfood. NHS surgeon Dr. Karan Rajan advises starting with small amounts, such as one teaspoon daily, gradually increasing to two tablespoons over one to two weeks to allow gut bacteria to adapt. While two tablespoons are low FODMAP and generally tolerated, some people with irritable bowel syndrome (IBS), especially IBS-D, may experience symptoms due to soluble fibers forming a gel. Adequate water intake is essential to prevent constipation, with a recommendation to drink 8 to 10 ounces of water per tablespoon of chia seeds.