What happens to your body if you eat chia seeds every day for 14 days? Harvard gastro specialist answers

Chia seeds might be tiny, but don’t underestimate them—they’re nutritional powerhouses that can seriously boost your health in just 14 days. Packed with omega-3s, fibre, protein, calcium, magnesium, and antioxidants, these little seeds work wonders for your gut, heart, and even blood sugar. Soaking them before eating makes them easier to digest and keeps you feeling full longer. From stabilising your blood sugar to feeding good gut bacteria, a daily dose of chia could be your easiest health hack yet.

Dr Saurabh Sethi, a Harvard gastro specialist, explains that the fibre in chia seeds feeds the beneficial bacteria in your gut, promoting better digestion and overall gut health. Chia seeds can absorb up to 12 times their weight in water, forming a gel that slows digestion, making you feel fuller for longer and helping maintain stable blood sugar levels.

How to have chia seeds?
Dr Saurabh recommended that for maximum benefits, soak two tablespoons of chia seeds in water, milk, or yoghurt—yoghurt is ideal—anywhere from 15 minutes to overnight. This softens the seeds, reduces the risk of choking, and makes them easier for your body to digest.


Doctor's word of caution: According to him, if you’re prone to bloating or have IBS, start with a small amount and gradually increase. That way, your gut can adjust without any discomfort. In just two weeks, you might notice improved digestion, better cholesterol levels, and even a happier heart—all thanks to these tiny nutritional dynamos.

How to incorporate chia seeds in your diet?
Incorporating chia seeds into your diet is a breeze, and they’re so versatile that you can sneak them into almost anything. Sprinkle a tablespoon or two over yoghurt, cereal, or salads, or toss them into smoothies and soups. You can even mix them into pancake batter or other breakfast dishes—the mild flavour means they won’t overpower your food.

One Harvard Health-recommended way is chia pudding. Just mix 2 tablespoons of chia seeds with ½ cup milk—dairy or plant-based works—shake, wait, shake again, and refrigerate for at least 15 minutes (overnight is even better). Once thickened, top with fresh berries, nuts, cinnamon, or a little sweetener for a creamy, nutrient-packed treat that’s as tasty as it is gut-friendly.