Chia seeds are a good source of fiber and omega-3 fatty acids. They may help improve digestion and reduce irritable bowel syndrome (IBS) symptoms, such as constipation.
Chia Seed Nutrition Facts:The following nutrition information is provided by the USDA for 1 ounce (28g) of dry chia seeds. There are 2 tablespoons in 1 dry ounce of seeds.
chia seeds, dried: Calories: 138 Fat: 8.7g odium: 5mg Carbohydrates: 12g Fiber: 9.8g Sugars: 0g Protein: 4.7g
Improve gut health:
A healthy gut has a balance of “good” and “bad” bacteria. An imbalance of gut bacteria, can lead to inflammation and other problems. Chia seeds are good for gut health because they contain fiber and omega-3 fatty acids. These nutrients can increase the number of good bacteria, reduce the number of bad bacteria, and improve the gut lining. This prevents harmful bacteria from entering the body.
Prevents constipation
Chia seeds are a great source of dietary fiber, which can help regulate bowel movements and prevent constipation in people with IBS-C.
According to the United States Department of Agriculture (USDA) Nutrient Database, a 28 gram (g) [1 ounce (oz)] or 2 1/2 tablespoon (tbsp) serving of chia seeds contains 11.2 g of fiber. The USDA recommends a dietary fiber intake of 14 g per 1,000 calories of food. Since chia seeds have such a high fiber content, they likely speed up intestinal transit and help people manage constipation. There are 2 tablespoons in 1 dry ounce.
How to use chia seeds
Sprinkling: Sprinkle chia seeds onto cereals, yogurt, salads, or smoothies for added texture and nutrition.
Mixing: Mix chia seeds with water or liquids to create a thickener for jams, sauces, and dressings.
Baking: Add chia seeds to muffin or bread mixtures for an extra fiber boost.
Egg substitute: Combine 1 tbsp of ground chia seeds with 4 tbsp of warm water as a quick egg substitute.
Chia pudding: Mix 2 tbsp of chia seeds with 1/2 cup of milk or a plant-based alternative and let it sit overnight in the fridge.
Raw: Chia seeds in raw form have a mild flavor often described as earthy, and they offer a delicious crunch, adding a delightful texture to meals. Its subtle raw taste allows it to be easily infused into different recipes without overwhelming other flavors. Their neutral flavor profile also allows people to add them on top of yogurt and smoothies or use them as a topping for salads.
When Soaked: When soaked in water, chia seeds develop a gel-like consistency and texture with an almost flavorless taste. This neutrality in taste makes it easier to be incorporated into different dishes without altering their overall flavor. One of the benefits of chia seeds in water is that this process unlocks the high fiber and omega-3 content, which helps promote digestive health.
Thus, you can enjoy their versatile nature by infusing chia seeds into sweet and savory dishes.
When Cooked: When chia seeds are cooked, their taste profile changes into a toasted flavor. The reason is that cooking softens the seeds and promotes their nutty essence. Cooked chia seeds infuse a delightful depth to dishes, with a slight earthy and nutty taste that enhances the overall flavor profile. Depending on the ingredients they are combined with, chia seeds can absorb and complement other flavors in the dish. Their versatile nature makes them perfect for different recipes, whether baked goods or stovetop dishes. Overall, cooked chia seeds provide a satisfying taste experience compared to their soaked or raw form.
When Ground: Ground chia seeds have a nutty flavor that is intensified compared to their whole seeds form. The grinding process releases their natural oils, which improves their taste profile. Thus, grounded chia seeds contribute delicious richness to dishes, resembling the essence of seeds and nuts. With their robust taste, ground chia seeds provide a unique and satisfying culinary experience, allowing you to infuse their nutritional benefits into dishes while amplifying the overall flavor of your recipes.
Is it possible to have too many chia seeds?
While chia seeds are safe for most people, eating too many may cause side effects. Excessive fiber intake may lead to digestive issues, such as abdominal cramps or flatulence, particularly for people not used to eating fiber-rich foods. Excessive fiber intake may also impair how the body absorbs essential minerals from foods such as zinc, iron, and calcium.
Some people may be allergic to chia seeds, but this is rare.