An NHS doctor, Dr Karan Rajan, has highlighted the powerful health benefits of adding just one extra tablespoon of chia seeds to your daily diet. Speaking on TikTok as @dr.karanr, he explained how this simple change can improve cholesterol levels, boost energy, and reduce the risk of several illnesses—but consistency is key.
Dr Rajan points out that eating one tablespoon of chia seeds daily, which provides around 5 grams of fiber, may not produce immediate noticeable effects. “If you want less bloating, better digestion, or physical changes, you can’t expect miracles overnight—it’s like expecting a Greek god physique after a single push-up,” he says. However, he assures that positive changes are happening inside the body, especially involving the gut microbiome.
He cites studies showing that even a small amount of fiber can alter the gut microbiome within 24 to 48 hours. These beneficial changes, however, require sustained fiber intake over weeks and months to become permanent. Even without obvious symptoms, that extra fiber is nourishing essential gut bacteria.
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Highlighting the long-term health advantages, Dr Rajan references research published in The Lancet which found that increasing fiber intake by just 8 grams daily can reduce all-cause mortality by 22%, type 2 diabetes risk by 16%, stroke by 18%, and heart disease by 15%.
Chia seeds, small black-and-white seeds native to Mexico and Guatemala, have been consumed for centuries for their nutritional value. Beyond the benefits mentioned, they also promote digestive health, aid weight management, improve skin health, reduce inflammation, and support bone strength.
For those wondering how to incorporate chia seeds into their diet, Dr Rajan recommends starting with simple recipes such as chia pudding, which has a tapioca-like texture, or mixing them into smoothies, yogurt, oatmeal, or smoothie bowls for a quick nutrient boost.
In closing, Dr Rajan emphasizes, “Don’t underestimate the power of small changes. Over time, you’ll be thankful for adding just one tablespoon of chia seeds each day.”