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Why seeds aren’t ‘bad’ for your gut


Despite what you might read, there is no evidence that you need to avoid seeds (unless you have an allergy). In fact, it’s the opposite, the research suggests they are beneficial!

Where does the idea come from?

It’s been claimed seeds may be harmful because they contain lectins, but there are no human studies suggesting negative effects. It was also once thought eating seeds should be avoided in people with diverticular disease — but this hasn’t been backed up in studies.

Actually, seeds are rich in fibre, which is SO important for our gut health – it’s our microbes’ favourite nutrient and most of us aren’t getting enough.

Many of these tiny little seeds are also filled with ‘good’ fats and omega-3, protein and other important minerals, such as calcium in chia seeds (although it’s not as accessible for absorption as calcium from fermented dairy).


Unless you have a diagnosed allergy to seeds (tested by a trained allergist), adding them into your diet is a super easy way to up your fibre intake without any effort, keeping your gut bacteria well-fed and happy.

I keep a bottle of mixed seeds next to my pepper and add a little shake onto my meals for an extra fibre and diversity hit.