13 Aug 2025 : Dr Karan Rajan, an NHS surgeon, took to Instagram on August 12 to explain the benefits of combining chia seeds with yoghurt for improved gut health and overall well-being. He shared how the probiotic cultures in yoghurt are fed by the prebiotic fibre in chia, leading to enhanced production of beneficial short-chain fatty acids.
Benefits of combining chia seeds with yoghurt
Furthermore, the combination improves nutrient absorption, such as omega-3 fatty acids, and increases satiety, helping with appetite regulation due to the fibre, protein, and fat content. Dr Rajan contrasted this with chia seeds consumed in water, which may lead to less diverse fermentation and potential gas.
In the video, he said, “If you eat chia seeds with yoghurt rather than water, you get more benefits for your gut and microbiome. Yoghurt contains live bacterial cultures like Lactobacillus and Bifidobacteria. Chia’s soluble fibre and mucilage act as prebiotics, thus feeding these bacteria. When eaten together, you get this natural symbiotic effect. Probiotics in the yoghurt have a ready source of fermentable carbohydrates, which can improve short-chain fatty acid production. That is ‘the good stuff’, which is ‘gold dust for your health.”
Dr Rajan went on to explain, “The calcium, vitamin D, and fat in the yoghurt enhance the absorption of fat-soluble compounds in the chia, namely ALA omega-3 fatty acids. One of the biggest benefits of eating more fibre is appetite regulation. When you combine fibre from the chia seeds and protein and fat from the yoghurt, you get even more satiety signals and even more stimulation of natural fullness hormones like GLP-1, cholecystokinin, PYY, etc.. This means you feel fuller for longer compared to chia water. When you combine dairy proteins and peptides from the yoghurt with fibre in the chia seeds, you get a slower, more consistent fermentation of those compounds in the colon. This leads to a wider range of short-chain fatty acids, which are produced, such as butyrate and propionate.”
Summary:
A surgeon explains how combining chia seeds with yoghurt may offer more benefits than chia seed water, citing higher protein content and improved nutrient absorption for overall health.