Chia seeds are easy to store, high in nutrients and boost our digestive health when consumed correctly
While research on this is still in its early stages, potential digestive advantages of chia seeds include enhancing intestinal tissue health, encouraging the growth of advantageous gut bacteria, changing how some nutrients are absorbed, and alleviating constipation. This article looks at the science behind the potential digestive advantages of chia seeds and explains how to incorporate them into your diet.
Chia seeds & gut health
Insoluble and soluble fibres are both abundant in chia seeds. As a prebiotic, soluble fibre helps to nourish the gut flora. Short chain fatty acids produced by this type of fibre have numerous positive health effects.
Chia seeds are a suitable form of fibre for persons with leaky gut syndrome or IBS because they produce a gel-like substance in the gut that calms and repairs the intestinal lining. The majority of health-conscious consumers choose whole grains to meet their daily fibre requirements, but this isn't always in your best interest.
To cut a long tale short, grains include lectins, which are gut irritants. Lectins promote inflammation, which over time can harm the stomach's delicate microvilli and result in leaky gut syndrome and other autoimmune illnesses. Chia seeds are fantastic since they don't contain gluten or other indigestible irritants and include healthy soluble fibre.
Chia seeds can function as a prebiotic, assisting your stomach in producing the beneficial bacteria necessary to maintain a healthy digestive system. As chia seeds become a sticky gel-like substance when soaked in water, they can also serve as a digestive system cleanser. This is a fantastic method for cleaning out toxins and accumulation in your intestines.
Inflammation can be dramatically reduced by chia seeds. They aid in reducing inflammation related to joint discomfort, digestive health, and cardiac issues because of their fatty acid profile. The majority of high-fiber grains and seeds aggravate inflammation, however chia seeds are exceptional in that they have healing capabilities.
Best way to incorporate chia seeds to your diet
1. Chia water
Adding chia seeds to water is one of the simplest ways to incorporate them into your diet. To prepare chia water soak 1/4 cup of chia seeds in 1 litre of water for 20 to 30 minutes. You can squeeze a lemon, lime, or orange or add chopped fruit to your beverage to add taste.
2. Chia in smoothie
Soaked chia seeds may not be appetising to everyone. If the texture bothers you, you can try blending them to a smoothie. This will further enhance the nutritive value of your smoothie without increasing the calories dramatically. Make sure to soak the chia seeds before adding them to the smoothie.
3. Chia pudding
This recipe may be among the most popular chia-seed based dish. Chia pudding can be made the same way as chia water. Add more seeds and let the mixture soak for longer if you prefer a thicker, pudding-like texture. This sweet dessert can be made with milk or juice, as well as flavours like vanilla and cocoa.
4. Add to yogurt
Yogurt cups are another popular recipe many of us resort to for a quick breakfast or snack. You can make your yogurt cup even more nutritious by adding granola, and nuts to it. Another great way is by adding nutritious seeds like chia.
5. Chia protein bars
The majority of pre-made protein bars, like breakfast bars, might include a lot of refined sugar and resemble candy bars more than a nutritious snack. Protein bars made from chia seeds at home are a healthy alternative to store-bought ones.
Incorporate these chia seeds-based recipes to your diet if you often experience bowel issues.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
One of the simplest ways to add chia seeds to your diet is to add them to water. To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes. To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.
What happens to your body when you eat chia seeds every day? ›
Chia seeds contain quercetin, an antioxidant that can reduce your risk of several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, lower your odds of getting heart disease.
How to incorporate chia seeds into your diet? ›
It's very easy to incorporate chia seeds into your diet. You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food.
What are the dangers of chia seeds? ›
However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies. Too many chia seeds may also lead to digestive issues, and if someone overeats chia seeds, it could lead to weight gain.
Can chia seeds reduce belly fat? ›
Both Chia seeds and Ginger have been shown in some studies to help suppress appetite. Feeling fuller for longer may lead to reduced calorie intake, which can contribute to weight loss, including fat loss in the belly area.
What happens when you eat chia seeds on an empty stomach? ›
When eaten on an empty stomach, the fibre in chia seeds helps to slow down the absorption of sugar in the bloodstream, preventing sudden fluctuations in blood sugar levels. This stabilising effect can help to reduce the risk of developing type 2 diabetes and improve insulin sensitivity.
What not to mix with chia seeds? ›
Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.
Should I drink water after eating chia seeds? ›
Additionally, because chia seeds are so high in fiber, Collingwood urges consuming enough water or other liquid to wash them down. This will help promote digestion and prevent constipation, gas, and other digestive issues associated with consuming too much fiber without water.
How long should I soak chia seeds before eating them? ›
When chia seeds come in contact with liquid, they expand and form a gel. This makes them easier to digest. Chia seeds do not need to be soaked for a long time. In just five minutes, they have absorbed liquid, but we prefer to soak them for 20 minutes to achieve a pudding-like texture.
What does Mayo Clinic say about chia seeds? ›
Chia is rich in lignans and omega-3 fatty acids for cardiovascular health. These seeds also contain magnesium, an important mineral for brain, digestive tract and heart health. Add chia to cereal, yogurt, salads and smoothies, or use it make puddings for a nutrient-dense snack.
If you're taking medication for hypertension or diabetes, talk to your doctor before adding chia seeds to your diet, as they may affect your blood pressure and blood sugar. In addition, if you have preexisting GI issues, you may also want to use caution when adding fiber-rich foods, like chia seeds, into your diet.
Is 2 tablespoons of chia seeds a day too much? ›
There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.
Do you need to soak chia seeds before eating? ›
Eating them dry can give a crunchy feeling and they're great in smoothies or baking. Just remember to drink enough water when you eat them dry so they don't soak up water in your stomach, which might make you feel thirsty. So, soaking chia seeds is good, but it's not compulsory. You can enjoy them dry too.
How much chia seeds should you eat a day? ›
There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.
How are chia seeds best absorbed? ›
Another option is to grind chia seeds in a coffee grinder or blender to break down the hard outer shells before eating them. Again, this helps your body absorb more of the nutrients, including the protein.
