All this time I’ve been taking my medications and supplements within an hour or so window of a smoothie filled with high viscosity soluble fibers (psyllium, inulin, chia, apple, avocado). And only now I’m finding out that I may have been significantly reducing the absorption of the meds/supplements by doing that
Another idea…
Chia seed pudding with yoghurt
We all love a chia seed pudding. But according to Dr Karan Rajan (Superpower’s Medical Director) we should be using yoghurt, not water.
Why?
When you mix chia into yoghurt, the protein, fat, and probiotics slow how the seeds hydrate and release fibre.
That means fermentation happens deeper in the colon, producing a gentler, more balanced short-chain fatty acid profile (more butyrate, more propionate), boosting omega-3 absorption, and adding the perks of dairy’s live cultures and bioactive peptides.
Bottom line: both water or yoghurt-based chia pudding is good, but if you want to squeeze out every benefit, yoghurt wins.
Check out his reel:
https://www.instagram.com/p/DNQ-4HkNt4I/?utm_source=blog.superpower.com&utm_medium=newsletter&utm_campaign=signals-9-15th-august-2025&_bhlid=07c3a21384da6878e12637944ac5b8631ae4c5fd
For more gut health & microbiome tips follow —> @loamscience
Chia in yoghurt works “better” than in water because the protein, fat, and probiotics in yoghurt slow how the seeds hydrate and release fibre.
This delays fermentation to deeper in the colon, producing a gentler, more balanced SCFA profile (more butyrate/propionate), improves omega-3 absorption, and adds synergistic benefits from dairy’s live cultures and bioactive peptides!
That being said…do whatever you want because chia is great either way!
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