Chia seeds have long been grown for medicinal use in Mexico and Guatemala.
Verywell / Zorica Lakonic
What Are Chia Seeds?
Chia seeds come from the plantSalvia hispanicaL.They’re black and white and about the size of poppy seeds.
Verywell / Zorica Lakonic
They are sometimes used nutritionally and other times as a thickening agent.
But so far, research doesn’t back this up.
The fiber content suggests a possible use for constipation.
The walls of the small intestine have finger-like projections called villi.
Their purpose is to maximize absorption of food.
They may also reduce absorption in beneficial ways.
A 2020 study reports that chia seeds appeared to lower absorption of cholesterol and sugar in the diet.
This may lower your risk ofheart diseaseanddiabetes.
Helps Constipation
Chia seeds haven’t been studied for constipation.
However, due to their fiber content, they are hypothesized to have a laxative effect.
Chia seeds can absorb a lot of water.
It’s better if those are food sources, not supplements.
Flaxseed, which shares similar omega-3 qualities with chia seed, has some limited research support for easing constipation.
Recap
Chia seeds may offer several digestive benefits.
Not enough research has been done to say for sure whether these seeds are effective for any condition.
Other Health Benefits
Research suggests that chia seeds may provide several other health benefits as well.
With their high level of antioxidants, chia seeds may help reduce the risk of cancer.
Some preliminary studies have shown mixed results in terms of chia seeds promoting weight loss.
Again, very limited research ties chia seeds to these purported benefits.
Much more work needs to be done to establish whether they’re effective for any condition.
Side Effects and Risks
Studies show chia seeds to be safe.
So far, the known side effects are the same as with other forms of fiber.
This gives your body time to adjust.
It’s one reason food-based fiber is preferable to supplements.
They’ve also been shown to have anti-inflammatory, antioxidant, and antidepressant properties.
However, more research is needed.
Chia seeds come from a plant that is part of the mint family, not a tree.
However, it is possible that chia seeds may be processed in a plant that also processes nuts.
Summary
Chia seeds may have benefits for your digestive system and overall health.
Side effects like bloating and cramping can come from ingesting too much fiber too fast.
Introduce fiber into your diet slowly and drink lots of water to avoid this.
Frequently Asked Questions
It’s possible.
Two tablespoons provide about 11 grams of fiber.
It’s recommended that you consume 25 to 35 grams of fiber a day.
Eating a couple of tablespoons a day can be a good source of fiber and nutrients.
The fiber in chia seeds may help ease constipation, which can be an issue during pregnancy.
In addition to increasing fiber, try drinking more water and getting moderate amounts of daily exercise.
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