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Chia seeds pack a mighty punch of dietary fiber, healthy fats, antioxidants, and other nutrients that give them several benefits for your overall health.
1. They Can Improve Digestion
Chia seeds are a good source of fiber, with a 1-ounce serving providing about 10 g of the 28 g of daily fiber recommended for most adults. They contain both soluble and insoluble fiber, which can benefit digestion by slowing it down and allowing your body to better absorb the nutrients in your food.
Other research suggests that chia seeds may also reduce your absorption of substances such as dietary cholesterol and sugar, which can increase your risk of heart disease and diabetes.
Eating chia seeds is also associated with a healthier gut microbiome, supporting the growth of beneficial bacteria that help digestion.
2. They Support Healthy Blood Pressure
Research shows that chia seeds may help lower blood pressure. Maintaining healthy blood pressure may help you avoid conditions such as heart disease, kidney disease, stroke, and cognitive decline.
Research indicates that, in addition to the fiber content in chia seeds, the antioxidant quercetin it contains may contribute to its protective effects. The tiny seeds are also chock-full of omega-3 fatty acids and other compounds that may interact with enzymes that regulate blood pressure, thereby decreasing the risk of cardiovascular disease.
3. They Can Ease or Prevent Constipation
Simply put, chia seeds can help you poop. Thanks to their high fiber content and their ability to absorb water, chia seeds can soften your stool and support regular bowel movements.
Soaking chia seeds results in a gel-like coating, called mucilage, that surrounds the seeds. Mucilage acts as a soluble fiber, helping make stools softer and easier to pass through your digestive system.
Chia seeds also absorb up to 12 times their weight in liquid. Combined with proper hydration, eating chia seeds can help keep your colon hydrated, which also allows stool to pass more easily.