When global popstar Taylor Swift announced to the world that she sprinkled chia seeds on her meals to stay slim, the little seeds of goodness soon became the words on everyone’s lips! 

So, with their endless list of benefits, including easing constipation, what we all really want to know is, are chia seeds really good for the gut? Or are they just an ingredient for a healthier social media page? 

A little comfort for discomfort                                                                                  

Constipation is a common problem that many of us suffer from. That horrible feeling of having difficulty passing stools (bowel movements) or infrequent and painful stools. Having less than three bowel movements per week is referred to as constipation, which leads to discomfort, bloating and straining that we could all live without.

Planting seeds of goodness        

Chia is a well-known herb that thrives in hot, dry areas of South America. It’s highly efficient at absorbing nutrients from the soil, and the seed of the chia plant is known for being rich in fibre, calcium and omega-3 fatty acids. It has been a big part of South American diets for many years and was originally eaten by the Aztecs – just a little bit of history for you!

Little tools for infrequent stools                      

As many of us know, fiber is the key to a better bowel. The good news is that there are 2g of fibre in just one teaspoon of chia seeds, which will be music to the ears of people who suffer from their tummies. To put it into context, a medium-sized banana has 2.6g of fibre, so if you’re not a big fruit fan, peeling open a pack of chia seeds could be the next best thing. 

Chia seeds: The fibre facts

• High fibre content Chia seeds are rich in both soluble and insoluble fibre. Soluble fibre absorbs water and forms a gel-like substance in the digestive system, which helps soften the stool, making it much easier to pass. Insoluble fibre adds bulk to the stool, enabling regular bowel movements.     
• Absorption of water These super seeds can absorb up to 10–12 times their weight in water. When you consume them, they expand and form a gel, and this increased hydration in the digestive tract helps keep the stool soft so it’s easier to move through the intestines.
• Gut health Power to the prebiotic! The fibre in chia seeds also acts as a prebiotic, feeding the good bacteria in your gut. A healthy balance of gut bacteria can contribute to better digestion and regularity. 
• Colon health: A little goes a long way – the soluble fibre in chia seeds can also help regulate food movement through the colon, easing bloating and discomfort associated with constipation.

A sprinkle of health               

You can find a home for chia seeds anywhere – add them to smoothies, yoghurt, oatmeal or energy bars. Big on baking? Sneak them into a muffin to add some extra goodness. 

To really soak up the benefits, it’s recommended to leave chia seeds soaking in water or another liquid for at least 15 minutes (or even overnight) before eating them, as they will swell and form a gel. This makes them easier to digest and more effective in helping regular bowel movements.

Benefits for everybody    

Chia seeds are incredibly nutritious and have endless benefits, as they’re rich in nutrients and Omega-3 Fatty Acids. Scientific studies have proven that the health-promoting effects of chia seeds include anti-inflammatory, antioxidant, and hypotensive properties, as well as the ability to improve carbohydrate metabolism, reduce body weight, and help prevent kidney stones*.

Too much of a good thing?                                                                                 

With so many benefits, you can’t go far wrong with chia seeds. Or can you? In some cases, they have been known to cause allergic reactions, choking and digestive issues if overeaten. However, if eaten in moderation, there’s no questioning the advantages these little nuggets of nutrients offer. 

90% of the UK doesn’t eat enough fibre**. So, if you are one of these and do suffer from constipation, chia seeds could well suit you from top, to bottom!

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4 Best Gut Health Supplements: Which Ones Are Worth Taking?  

*Sciencedirect.com

**BBC.co.uk