Nutritionist suggests 5 ways to eat papaya seeds for gut health instead of throwing them away

Papaya is a nutrition-rich fruits whose seeds are often tossed in a dustbin. But a nutritionist says they are packed with antioxidants and fiber, making them worth using for your health.

Do you enjoy eating papaya, but instantly throw papaya seeds away? The next time you think of doing it, here are reasons you may want to rethink. Papaya seeds contain potent compounds, including specific enzymes and phytochemicals that offer unique medicinal benefits not found in the fruit itself. And these can have gut health benefits.

5 ways to use papaya seeds for gut health (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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Dr Archana Batra, dietitian and certified diabetes educator, tells Health Shots: "Papaya seeds contain enzymes like papain, which help break down proteins and support smoother digestion. They are rich in dietary fiber, which promote better bowel movements and help maintain a healthy microbiome."

She says the seeds also contain antimicrobial and antiparasitic properties, which may help reduce harmful bacteria or intestinal parasites. Their natural anti-inflammatory compounds can further soothe the gut lining and support overall digestive health.

Nutritional value of papaya seeds

• Papaya seeds contain roughly 25–33% lipid, 29–30% crude protein, and 14–19% carbohydrate, with a notable amount of crude fiber, as per ScienceDirect. However, it is advisable to keep the regulated amount after getting consulted by a doctor to avoid bloating, gas, diarrhea, and abdominal pain.
• They are a good source of minerals, including sodium, potassium, phosphorus, iron, calcium, and magnesium. Individuals with pre-existing conditions like kidney disease, heart conditions, and high blood pressure should consult a doctor before consuming papaya seeds.
• They contain vitamins like beta-carotene, niacin, thiamine, and vitamin C.
• They are rich in antioxidants like phenolics, tocopherols, and carotenoids, which help scavenge harmful molecules and protect cells from oxidative damage.

How to add papaya seeds to your diet?

Note: Start with a very small amount because the taste is strong and the effect can be intense for beginners.

Who should avoid papaya seeds?

• Pregnant and breastfeeding women (they may have uterine-stimulating or anti-fertility effects).
• People with low blood sugar (seeds may reduce glucose levels).
• Individuals with stomach ulcers or severe digestive sensitivity.
• People on blood-thinning medications, due to potential interactions.
• Those allergic to papaya or latex.

What's the best time to have papaya seeds?

The intake of papaya seeds is directly linked to your fitness goals. For example, if you are interested in boosting better metabolic health, morning is advisable, as per Dr Batra. If you are dealing with bloating or just want to avoid it, have them after meals.

The expert says you must avoid taking them late at night as their digestive action may feel too stimulating, which can lead to various forms of digestive discomfort and other serious health issues.

How much papaya seeds to eat?

• General wellness: 3–5 seeds per day.
• Digestive support: Up to 7–10 seeds per day, depending on tolerance.

However: Do not exceed 1 teaspoon of crushed seeds daily, as higher amounts may cause diarrhea, nausea, or gastric irritation.

Frequently asked questions (FAQs)

1. Who should avoid papaya seeds?

Pregnant and breastfeeding women and people with low blood sugar and stomach issues should avoid taking papaya seeds.

2. What are papaya seeds good for?

Papaya seeds are good for your gut health due to the presence of enzymes that break down protein and fiber that help in bowel movement.

3. What is the best way to eat papaya seeds?

The best way is to dry them and grind them into a powder, which makes it easy to consume on a daily basis.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice.)