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Eat These Seeds To Make Your Gut Healthy!

By Dixit Arora +2 more

Your gut health depends on the balance of the microorganisms living inside the digestive tract. Maintaining the right balance of these microorganisms to keep your gut healthy and is essential for good immunity, mental and physical health and more. 

Can Eating Seeds Make Your Gut Healthy? - PharmEasy

Your diet plays a vital role in enhancing your digestive health. Fibres are foods that promote a healthy gut. And when it comes to fibres, a handful of seeds can work wonders. These tiny superfoods are packed with antioxidants, minerals, vitamins and healthy fats that are all important to keep your immune system at its peak. 

Also Read: What Is Leaky Gut: Exploring the Facts and Debunking the Myths

Here is a look at the most healthful seeds that your gut will thank you for:

1. Chia Seeds 

You will be surprised to know that one ounce of Chia seeds contains 10 gms of fibre! These seeds help to bring down cholesterol levels. Not just that, you can also beat constipation with them. They are also a great source of omega-3 fatty acids, which helps combat cardiovascular diseases and even cancer!

Also read: 8 Health Benefits of Chia Seeds

Tips to Add Them to Your Diet – 

Sprinkle some dry Chia seeds on top of your smoothie or into a glass of juice. You can also mix them into oatmeal or yoghurt.

2. Pumpkin Seeds 

Pumpkin seeds or Pepitas can be a wonderful addition to your bland meal or snack. Containing more than 8 gms of protein per ounce, they are also a good source of magnesium, phosphorous and heart-healthy fats. 

Read More: 14 health benefits of Pumpkin Seeds

Tips to Add Them to Your Diet –

Add them raw or roasted on top of a bowl of soup or a bowlful of salad.

Seeds have mostly healthy fats, some fiber, and about 150 calories per ounce. And they do have protein, about 5 to 9 grams per ounce. The fibre and fats in these nuts are important in proper bowel movements and lubrication for bowels.

Dr. M.G. Kartheeka, MBBS, MD

3. Flax Seeds 

An excellent source of omega-3 fatty acids, fibre and a whole lot of other nutrients, flaxseeds can lower blood pressure and cholesterol – two factors that increase your risk of heart diseases.

Read More: 8 health benefits of Flax Seeds

Tips to Add Them to Your Diet –

Add a handful of flaxseeds to your meal or soak them in the water the night before you consume them.

4. Sunflower Seeds 

Sunflower seeds are packed with a good amount of monosaturated fats, vitamin E and proteins. Consuming sunflower seeds more than five times a week can reduce C-reactive protein (CRP) levels. CRP is an acute-phase reactant – its levels go up if inflammation is rampant in your body. Moreover, one ounce of the seeds contains as low as 164 calories, meaning your calorie count won’t go up by much. 

Read More: 11 health benefits of Sunflower Seeds

Tips to Add Them to Your Diet –

Sunflower seeds can be soaked in water overnight before consumption or you can add roasted sunflower seeds to a bowl of yoghurt or salad.

With too much fibre packed inside them Flaxseed is commonly used to improve digestive health or relieve constipation, excessive consumption may cause gas and bloating.

Dr. Ashish Bajaj – M.B.B.S, M.D.

 5. Sesame Seeds

Three tablespoons of sesame seeds contain 3.5 gms of fibre. As we know, fibre is known to boost digestion, you can consume them in a moderate amount to keep your gut healthy. In addition, these seeds also reduce the risk of a host of other ailments, such as obesity, cancer, Type 2 diabetes and heart diseases

Also Read: 12 Benefits of Poppy Seeds

Tips to Add Them to Your Diet –

Sesame seeds can be sprinkled on top of a variety of dishes for seasoning. 

A healthy gut is what keeps you going – they affect everything, from your mood to your metabolism and immunity. Fine-tuning your gut essentially boils down to the simplest nutritional guideline – healthy eating. So, increase your fibre intake, reduce consumption of processed foods and make these seeds a constant part of your daily diet.

Also Read: 9 Health Benefits of Sabja Seeds

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.


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