Love to munch on chia, flax and pumpkin seeds? Stanford doctor warns of 8 mistakes you might be making

Seeds may be small, but they pack a powerful punch—when you know how to use them right. Stanford-trained doctor and well-known gastroenterologist Dr. Saurabh Sethi recently took to Instagram to bust some common myths about seeds and gut health. His post serves as a wake-up call for anyone casually sprinkling flax or chia on their smoothies and assuming they've done enough.

Not all seeds are the same
Chia, flax, pumpkin, and sunflower seeds may look similar on your smoothie bowl, but each brings a different set of nutrients to the table. Their fibre content, fat profiles, and health benefits vary. For better gut health, variety is key.

Raw flaxseed isn’t that useful
If you’re tossing in whole flaxseeds, you’re probably not getting the omega-3s or fibre. Dr. Sethi explains that whole flax often passes through the digestive system untouched. Ground flax is the way to go to make it gut-friendly.

Dry seeds can cause digestive discomfort
Seeds like chia, flax, and basil absorb liquid and swell. If you eat them dry, they can expand in your stomach and lead to bloating or constipation. Soak them in water before consuming — hydration is crucial.


Sprinkling isn’t enough
Adding a pinch of seeds for aesthetic appeal isn’t going to cut it. Dr. Sethi says you need a proper dose — around 1 to 2 tablespoons daily — to actually reap any gut-health benefits. Drizzle less, dose more.

Chia and basil seeds aren’t the same
Both swell when soaked, but their benefits are different. Basil seeds can soothe the gut and help with acid reflux, while chia is better known for omega-3s and keeping you full longer. They may look similar but serve different purposes.

Seeds aren’t exactly low-calorie
They’re nutrient-dense — which means they’re high in healthy fats and calories too. A moderate amount (1–2 tablespoons) is great. But adding them to every meal in excess? Not so gut-friendly. Portion control matters.

Seeds can go bad
Think seeds last forever? They don’t. Chia and flax, especially, can turn rancid if not stored properly. Dr. Sethi recommends keeping them in the fridge or freezer to preserve freshness and function.

Seeds really do help your gut
Packed with fibre, anti-inflammatory fats, and prebiotics, seeds can ease bloating, support digestion, and feed the good bacteria in your gut. They may be small, but their benefits are anything but.