John Myers
Chia seeds can have a positive effect on digestion, but excessive consumption can also lead to constipation. You should use the superfood properly to benefit from it.
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Chia seeds and constipation: This is how the superfood works
Chia seeds are high in fiber and can therefore help with constipation. However, you should not consume too large amounts of the seeds at once to avoid digestive problems.
- 100 grams of chia seeds contain 34 grams of fiber, making it a very high-fiber food.
- Dietary fibers swell up in the stomach and intestines, thus promoting digestion and ensuring a long-lasting feeling of satiety.
- The recommended consumption amount is 30 grams per day. You should drink at least two liters of liquid per day so that you can tolerate the roughage well.
- If you don’t usually eat much fiber, you should only increase the intake slowly so that your body can get used to the fiber. Otherwise, gastrointestinal problems may occur.
- When consuming chia seeds, make sure you drink enough fluids. If you eat the seeds dry, they can clump in the intestines and cause constipation.
- The Federal Center for Nutrition recommends consuming no more than 15 grams of chia seeds per day.
How to use chia seeds properly
Chia seeds are versatile. You can use them roasted, soaked or shredded.
- You can soak chia seeds in water, milk, milk alternatives or yogurt. Soaking the seeds makes them more digestible.
- For the best mixing ratio, add one part chia seeds to six times the amount of liquid. Let the mixture swell for at least 10 minutes. To save time, you can also prepare the seeds in the evening for the next day.
- Chia seeds can also be crushed or ground. You can grind the superfood yourself with a grain mill or buy it already crushed.
- Roasted, the seeds are suitable as a topping for sweet or savory dishes. Roast the chia seeds in a pan without oil for about three minutes.
- Chia seeds go well with overnight oats, pudding, muesli, pancakes or salads, among other things.
- Since they bind a lot of liquid, chia seeds are often used for thickening or as an egg substitute in baking.
- Mix one teaspoon of ground chia seeds with three teaspoons of water to replace one egg.
