This Fiber-Rich Superfood Is The Best Way To Start Your Day

Mornings can often be challenging, especially when stress impacts digestion. Instead of relying on coffee for a quick fix, incorporating fiber-rich foods into breakfast can offer a more balanced and sustainable approach to regulating bowel movements and energy levels. Chia seeds are an excellent ingredient to boost breakfast's fiber content and provide other valuable nutrients.

Just two tablespoons (approximately one ounce or 28 grams) of chia seeds pack nearly 10 grams of fiber and 138 calories. Now an interesting thing about chia seeds is the presence of both soluble and insoluble fiber allows chia seeds to add bulk to stool and bind with water, which helps you have easier bowel movements. Beyond digestive health, chia seeds offer many other health benefits like the dietary fiber in chia seeds contributes to lowering cholesterol, controlling blood sugar levels, and reducing the risk of certain cancers. To maintain your digestive health and making sure it is in top-notch condition, consuming between 25 and 30 grams of fiber daily from sources like chia seeds is recommended. Chia seeds are also rich in other nutrients, including calcium, iron, magnesium, selenium, thiamin, and niacin. They also provide 5 grams of alpha-linolenic acid, an omega-3 fatty acid which is crucial for heart health and contributes almost 5 grams of protein.

A 2023 review done in Food Science and Nutrition showed the potential health benefits of chia seeds are the fact that they contain omega-3s, fiber, and protein. These components may help you reduce triglycerides and improve HDL which is also known as the good cholesterol levels in your body. The fiber, unsaturated fats, and phenolic compounds in chia seeds can also aid in managing blood sugar by slowing carbohydrate absorption, the reason why junk foods increase your blood sugar is because it gets very easily absorbed in your body and converted into sugar for energy. The antioxidants present in chia seeds neutralize free radicals and reduce inflammation, which helps prevent chronic diseases. Many researches show that the nutrients in chia seeds may specifically may also help reduce the risk of pancreatic, liver, colorectal, and breast cancers.

Chia seeds can sometimes be difficult to chew and digest in their dry form. Soaking them in water for about 15 minutes softens them. You will see how it creates a gel-like consistency due to the soluble fiber. This gel also helps you in digestion. Several methods exist for incorporating chia seeds into breakfast, while you can ingest them as they are soaked in water, you can also try these recipes

Smoothies

Add soaked chia seeds to your favorite smoothie recipe for a boost of healthy fats, protein, and fiber.

Combine chia seeds with your choice of milk (dairy or plant-based), a touch of honey, and cinnamon. Refrigerate for an hour, stir to remove clumps, and then let it set overnight.

Blend half a cup of oats, three-fourths a cup of milk, and a tablespoon of chia seeds. Refrigerate overnight. This mousse can be customized with nuts, yogurt, fruit, or sweeteners.