Chia seeds are making waves as a simple yet powerful health trend, promising improved digestion and gut health. But there’s a catch, one small mistake could turn these benefits into a discomforting experience.
Chia Seeds: The Key to Better Digestion
Celebrity nutritionist Daryl Gioffre, who popularized the “internal shower” trend, explains that many Americans struggle with constipation due to insufficient fiber intake. He recommends incorporating chia seeds into your daily routine to boost digestive health. Chia seeds, rich in omega-3 fatty acids, protein, fiber, antioxidants, and essential minerals like magnesium and calcium.
Soaking them in water for about 20 minutes allows the seeds to form a gel-like consistency, which helps release their beneficial fiber and antioxidants. By adding just two tablespoons of chia seeds to six ounces of water, along with a slice of lemon, Gioffre asserts that the digestive system can be significantly improved.
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A Gentle Way to Add Fiber
Alyssa Simpson, a registered dietitian and gastrointestinal nutritionist, supports the chia seed water drink. She recommends it to clients who have trouble tolerating high-fiber foods like beans or cruciferous vegetables. For these individuals, chia seed water provides a more gentle, less filling alternative to other fiber-rich foods.
Simpson advises her clients to start with just one tablespoon of chia seeds at a time, gradually increasing the amount as they get used to the fiber. This approach helps the body adjust, while soaking chia seeds in water creates a light, soothing drink packed with fiber, omega-3 fatty acids, and essential minerals.
Avoid This Common Chia Seed Mistake
While chia seed water offers numerous benefits, experts warn that one mistake can undermine its effects and even cause digestive discomfort. The key to making it effective is ensuring that the seeds are adequately soaked. If you don’t let them soak long enough, the seeds may absorb water directly from your digestive system, leading to bloating, gas, or constipation.
Chia seeds are highly absorbent, and without enough liquid, they cannot perform their intended function of supporting digestion. Instead, they may create blockages that slow down the digestive process. It is essential to soak the seeds for about 20 minutes, allowing them to expand and form a gel-like coating that aids in digestion.
The Right Way to Add Fiber
It’s important to ease into chia seeds slowly. Whether you’re using them in your morning smoothie or as part of the internal shower drink, Simpson advises taking your time and adjusting the amount according to your body’s needs. “Slow and steady wins with fiber,” she says.
While chia seeds are an excellent source of fiber and offer a wide range of health benefits, ensuring proper preparation is crucial. So, before jumping on the internal shower bandwagon, make sure you give your chia seeds the time they need to hydrate fully.
