This type of fiber provides retains water several times its weight, which helps to provide bulk to stool. Additionally, a Journal of Pharmacognosy and Phytochemistry review notes that the insoluble fiber in chia seeds speeds up gastrointestinal transit time as it helps to promote bowel movements. However, water must be consumed in adequate amounts for this to happen.
Otherwise, you could experience bloating as the body works to pass the fiber through your digestive tract. Although some people may experience bloating when consuming chia seeds, once your body adapts to eating higher, adequate levels of fiber, you'll be able to reap all the incredible benefits of chia seeds. The fiber in chia seeds has been found to help you stay full for longer, can help get rid of belly fat, may regulate blood sugar levels, and can help to reduce LDL harmful cholesterol from being absorbed into your bloodstream.
One way to reap the benefits of chia seeds without having to deal with any gastrointestinal distress is to soak the chia seeds in water before eating them. This might usually be a good thing, but if you're on medication to control your blood sugar , Zellner advises talking with your doctor before adding these seeds to your next smoothie.
But if you're not used to consuming foods that are super rich in fiber, Zellner says to remember that being pregnant can come with some digestive system changes — so pregnancy may not be the best time to start experimenting with chia-powered smoothies. If you're concerned about any of these side effects, Zellner advises chatting with your doctor and starting small.
Erica Zellner , certified nutrition specialist, health coach at Parsley Health. This article was originally published on June 9, But chia seeds — "which come from a species of flowering plant in the mint family native to central and southern Mexico and Guatemala" — are already so pervasive in the foodosphere, it may be hard to get that "proceed with caution" message across.
Nina Manolson , one of my go-to health coaches here in the Boston area told me she loves, loves, loves chia seeds. Here's her response to the quasi-ominous medical report:. Chia seeds live up to their superfood name. They are high in Omega 3's healthy fat that is an anti-inflammatory , they are an antioxidant, contain important micro-nutrients like magnesium, calcium and manganese and they are also loaded with protein. But possibly Chia's biggest claim to fame is its fiber content.
In 1 oz of chia seeds there are 11 grams of fibre - including both soluble and insoluble fiber. Insoluble fiber is the kind of fiber that acts like a scrub brush in your colon. Soluble fibre absorbs water so it creates bulk and it makes us feel full. The interesting thing about Chia seeds is that it can absorb A LOT of water - claims vary from X their weight in water, which makes it a great food to add to your diet if you're looking to feel satisfied for a long time without needing to eat a lot - as in trying to lose weight.
Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. But if we don't have enough fluid to push it along, it's sitting in our stomachs and then we get constipated," Lockwood explains. You'll also want to avoid adding chia seeds to anything that's already rich in fiber, like salad that other surprising bloat culprit —it's just too much for the body to process all at once, she says.
If your diet is a little lacking in the fiber department, Lockwood says to start small when it comes to chia seeds, eating only one teaspoon at a time after soaking —AKA about one-third of the recommended serving size. And if that one teaspoon is causing you any discomfort, it's probably time to take a break from them all together—at least for now.
A little—but hey, there are other ways to get your superfoods and fiber. Chia seeds are still tiny wonders that have earned their protein-packed, omegaboosting rep. They're just a bit more powerful than you might have thought—kind of like those small but mighty moves you do at barre. Oh hi! Enter Email Address.
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