Chia seeds for gut health

Chia seeds for gut health

Unless you've been living under a rock for the last 5 years, you've probably seen, heard or eaten chia seed.  Chia seed is an ancient Mayan and Aztec superfood and is enjoying a renaissance in food circles right now.

Its benefits include

  • The richest vegetarian source of Omega 3 fatty acids
  • 2 times the protein of any other seed or grain
  • Supports weight loss/balance, because it is high in fibre (and makes you feel full)
  • High in calcium
  • Helps with thyroid conditions
  • Keeps blood sugar levels balanced

While chia seeds can be good for constipation, you really need to prepare them well. Soak 2 tablespoons of chia seeds in water, hemp milk, coconut milk, rice milk or goat’s milk overnight in the fridge. In the morning,
this should have formed a gel or thick goo which you can drink first thing in the morning to gently "scrub" your gut. Alternatively, soak chia seeds together with oats and apple juice to make a bircher muesli base. You can add in fresh fruit or nuts/seeds when serving.

If you eat chia seeds that haven't been pre-soaked, be sure to have an extra glass of water. Otherwise, the chia will absorb the water in your intestine and give you bloating or constipation instead!

If you still need convincing, how about this recipe - dreamy chocolate chia pudding?

dreamy chocolate chia pudding

Author: Minimalist Baker
Recipe type: Dessert, Breakfast
Cuisine: Gluten-free, vegan friendly
Serves: 4

  • 1 1/2 cups Almond/coconut/soy/cow milk
  • 1/3 cup chia seeds
  • 1/4 cup cacao or unsweetened cocoa powder
  • 2-5 Tbsp maple syrup/honey/5-9 dates, pitted, finely chopped)
  • 1/4 tsp sea salt
  • OPTIONAL: 1/2 tsp vanilla extract and/or cinnamon


  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine or use an electric blender for a creamier texture. Sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
  3. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
  4. Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.

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