Chia Seeds Work Silently But Powerfully, Says Dr Karan Rajan

Often hailed as a superfood, chia seeds have long attracted attention for their impressive health benefits.

Yet, according to UK-based NHS surgeon Dr Karan Rajan, many people abandon them too soon, frustrated by a lack of visible results.

In a recent Instagram post, Dr Rajan addressed this common misconception, stressing that chia seeds work subtly but powerfully, beginning with the gut.

Dr Rajan responded to a video in which a content creator questioned whether one tablespoon of chia seeds per day was enough, having seen no immediate changes.

The surgeon likened this expectation to seeking a muscular physique after a single press-up.

“One tablespoon of chia seeds contains around five grams of fibre,” he explained, “Which is impressive for any one food. You might not feel different in a week, but your body is already reacting.”

Gut health: Where the change begins

Dr Rajan emphasised that the first changes from chia seed consumption take place within the gut microbiome.

“Even this small amount of fibre can reshape your microbiome in as little as 24 to 48 hours,” he noted.

However, he warned that these benefits are short-lived unless one continues the habit consistently.

“Feeding your gut bacteria regularly, even with just five grams of fibre from chia or elsewhere, helps beneficial microbes thrive,” he added.

While early signs may go unnoticed, the long-term impact of chia seeds extends far beyond digestion.

According to Dr Rajan, consistent intake can influence the gut-skin and gut-brain axes, eventually improving skin clarity, mental energy, and even cholesterol levels.

He explained, “Deeper effects like improved skin, better energy, and lowered LDL cholesterol may take months to develop. But don’t underestimate the power of small, consistent actions.”

Dr Rajan also cited a meta-analysis published in ‘The Lancet’, which supports the broader impact of increased fibre intake.

“Just an additional eight grams of fibre daily can lead to a 22% reduction in all-cause mortality, 16% lower risk of type 2 diabetes, 18% reduction in stroke, and 15% lower risk of heart disease,” he noted.

He concluded with a compelling message: “Your lonely tablespoon of chia seed isn’t useless—it’s an investment in your microbiome that will compound over time.”

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