If you’ve been on the healthy eating wagon, the benefits of chia seeds may be well known to you. High in fiber and prebiotic properties, these tiny superfoods come with a host of health benefits. Using chia seeds for constipation is one such benefit that you cannot miss. Their gel-like structures and the fact that they absorb water and slow digestion go in long way in easing constipation symptoms. Chia seeds for constipation can work, but they don't come without some risks. Read on to know how to use chia seeds for constipation, and things to be careful about.

What are chia seeds?

Chia seeds are the edible seeds of the Salvia hispanica plant, rich in fibre, protein, and omega-3 fatty acids. “They are a nutrient-dense superfood that supports heart health, digestion, and satiety. Chia seeds are a versatile ingredient for baking, smoothies, and salads,” explains nutritionist Kejal Shah. From antioxidant properties to anti-inflammatory functions and weight management, there are many benefits of chia seeds that you ought to know!

Are chia seeds good for constipation?

Yes! Chia seeds are beneficial for constipation due to their unique properties. Here is why it is a great idea to consume chia seeds for constipation:

1. High fibre content

According to the US Food and Drug Association, 100g of chia seeds contain 34.4 grams of dietary fibre. This helps increase stool bulk, soften stool, and promote regular bowel movements, making chia seeds one of the most excellent home remedies for constipation.

2. Water absorption

Chia seeds can absorb up to 12 times their weight in water, forming a gel-like texture that helps soften and move stool through the digestive system. A study published in LWT - Food Science and Technology, states that chia seeds are great for constipation as the best quality of fibre is its ability to swell when absorbing water, this helps to reduce the possibilities of reducing the probability of intestinal tract disorders and constipation.

3. Prebiotic properties

Chia seeds feed beneficial gut bacteria, promoting a healthy gut microbiome, which aids in digestion and regular bowel movements. A study published in the Journal of Functional Foods, states that the intake of chia mucilage, its ability to retain moisture, affects the growth of some intestinal bacterial groups.

4. Gel-like texture

Chia seeds consist of soluble fibre as well as mucilage. This is what makes their texture gel-like. The gel-like texture formed by chia seeds absorbing water helps lubricate the digestive tract, making stool passage easier. A study, published in Gels, states that chia seed gel has excellent techno-functional properties, such as hydration.

5. Slow digestion

Chia seeds are slowly digested, providing a gradual release of fibre and nutrients, which helps regulate bowel movements. A study published in Nutrition Research and Practice, states that chia seeds can also prolong satiety, delay gastric emptying, slow the glycemic response, and increase gastric distension.

Chia seeds have a gel-like appearance and help in slowing down digestion. Image courtesy: Freepik

6. Increased stool frequency

Chia seeds help increase stool frequency and consistency, reducing the risk of constipation. It helps to provide bulk to stool, which can help in the treatment of constipation, states this study, published in Food Science & Nutrition.

7. Relieves symptoms

Chia seeds may alleviate symptoms like bloating, discomfort, and straining during bowel movements. This helps to pass stool easily, thus relieving constipation. Remember to drink plenty of water when consuming chia seeds to maximize their benefits for constipation relief, says Shah.

How to use chia seeds for constipation?

To use chia seeds for constipation, soak 1-2 tablespoons of chia seeds in a glass of water for about 15-30 minutes until they form a gel-like consistency. Drink this mixture on an empty stomach in the morning. The high fibre content in chia seeds can help improve bowel movements and relieve constipation. Besides relieving constipation, chia seed water for weight loss as well.

What are the risks of using chia seeds for constipation?

Using chia seeds for constipation can be beneficial, but there are some potential risks. If not soaked properly, chia seeds can expand in the oesophagus, causing a choking risk. Consuming too many chia seeds can lead to bloating, gas, or abdominal pain due to their high fibre content. Chia seeds absorb a lot of water, so if you don't drink enough fluids, they may worsen constipation.

Some people may have an allergy to chia seeds, leading to symptoms like rashes, itching, or breathing difficulties. It’s important to start with a small amount and increase gradually while staying well-hydrated, says Shah.

What to remember while using chia seeds for constipation

Here are some key points to remember when using chia seeds for constipation:

• Adequate hydration helps chia seeds move through your digestive system.
• Begin with 1-2 teaspoons and gradually increase as needed.
• Pay attention to changes in bowel movements, gas, bloating, or discomfort.
• Mix with water and let it sit for 10-15 minutes to avoid intestinal blockage.
• Chia seeds work gradually, so allow 2-3 days for effects to take place.
• Increase or decrease the dose based on your body's response.
• Pair chia seeds with fibre-rich foods and a healthy diet for optimal results.
• Remember, chia seeds are a natural remedy, and individual results may vary.

Can I use chia seeds daily for constipation?

Yes, you can use chia seeds daily for constipation. But remember to start with a small dose and gradually increase as needed, drink plenty of water (at least 8-10 glasses a day), monitor your body's response and adjust the dose accordingly. Combine with a balanced diet and a healthy lifestyle.

One to two table spoons of chia seeds can be consumed every day. Image courtesy: Freepik

How many chia seeds can I eat in one day?

You can safely eat 1-2 tablespoons (about 10-20 grams) of chia seeds per day. This amount provides a good balance of fibre, omega-3 fatty acids, and other nutrients without overloading your digestive system. Make sure to soak them and drink plenty of water to avoid any digestive issues.

Who should not use chia seeds?

Certain people should avoid or use chia seeds cautiously. Those with difficulty swallowing should avoid chia seeds, especially dry ones, as they can expand and cause choking. Anyone allergic to chia seeds or related plants, like sesame or mustard seeds, should avoid them.

People who are prone to bloating, gas, or other digestive discomforts may need to limit chia seed intake due to their high fibre content. Chia seeds have a mild blood-thinning effect due to their omega-3 content, so people on blood-thinning medications should consult a doctor before using them. Since chia seeds can lower blood pressure, individuals with already low blood pressure should be cautious.

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