Packed with healthy omega-3 fatty acids, these little seeds also contain protein, fiber, antioxidants, and minerals like calcium, magnesium, and iron. And because of their gelling properties, they help make breakfasts more filling and satisfying without weighing you down.
While smoothie bowls and chia puddings are better for you than the average muffin, experts say they can also be unhealthy. According to gut health expert and dietitian Kara Landau, açai bowls , in particular, can be extremely nutrient dense and should not be considered a balanced meal, Coach Nine reports.
1. Digestion: Chia seeds are rich in fibre. Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss.
Eating Too Many Chia Seeds Can Cause Digestive Issues Excessive fiber intake can cause problems like abdominal pain, constipation, diarrhea, bloating and gas ( 9 ).
Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds , without giving them any liquid to absorb before ingesting them, they’ll absorb the water within your system and potentially cause a blockage.
High in protein: Chia seeds are rich in protein which helps in reducing appetite and food intake. The protein content in these healthy seeds promotes growth and development, building muscle mass, and thereby reducing your body fat in many ways.
A whole lot of stuff! We love chia puddings – they’re a great way to get a lot of nutritional benefits all at once right at the beginning of the day. We also love putting them in smoothies, overnight oats, soups, salads, baked goods like cakes and muffins, and even dressings for an extra boost of goodness!
How to add chia seeds to the diet Add a spoonful of chia seeds to a morning smoothie. Sprinkle chia seeds on top of a salad. Cook with chia flour. Make chia water by soaking one-part chia seeds in 16-parts water for 20–30 minutes. Add chia seeds to trail mix.
Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. It starts with chia seeds, tiny little seeds that are packed with nutrition… see all the health benefits of chia seeds here.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day .
Chia seeds contain digestive inhibitors (as do all seeds ). All you need to do is soak the seeds in liquid (water or a plant-based milk), ideally overnight but even 20 minutes will go a long way to releasing its potential.
Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research , eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
These seeds are quite high in protein and phosphate, with a two tablespoon dose giving an average of 25-30% of your daily phosphate allowance. For this reason these seeds are not recommended for people on Renal diets.
Summary: Both flax and chia seeds contain insoluble fiber, which helps relieve constipation . Flax seeds contain more soluble fiber, which may help reduce diarrhea.
Research on Chia and Constipation The reason chia seeds may work to ease constipation is that they take on a gel-like consistency when they absorb water. This may help with optimal stool formation, keeping stools moister and easy to pass. In addition, much of the fiber in chia seeds is soluble fiber.