chia seeds benefits for the stomach
Chia seeds offer several digestive advantages. These include enhancing bowel health, improving gut bacteria, changing absorption, and possibly alleviating constipation. There hasn’t been enough research to say whether these seeds are effective for any condition. Diabetes, high cholesterol, and high blood pressure, among other things, may benefit from chia seeds. Anti-inflammatory, antioxidant, and antidepressant effects have also been demonstrated. More research, however, is required to validate the Chia seeds benefits for the stomach.
It’s simple to locate folks on the internet who claim that chia seeds have benefited them with chronic constipation and irritable bowel syndrome (IBS). However, evidence to date does not support these chia seeds benefits for the stomach in this manner. However, preliminary evidence suggests that chia seeds may benefit intestinal health, gut flora, and absorption. The fiber content implies that You could use it to treat constipation.Read the whole article to understand chia seeds benefits for the stomach.
Nutritional Value of Chia Seeds
Chia seeds are the tiny black or white seeds of the Salvia hispanica L. plant. They are thought to be native to Central America. Historically, the seeds were employed in the meals of the Aztec and Mayan civilizations, as well as for medicinal purposes, religious rites, and cosmetics. Chia seeds are becoming popular all over the world.
Chia seeds were considered highly nourishing by ancient cultures, and this idea is supported by modern science. In reality, 1 ounce (28 grams or 2 tablespoons) of chia seeds includes the following nutrients.
- 138 calories
- Protein: 4.7 grams
- Fat: 8.7 grams
- Alpha-linolenic acid (ALA): 5 grams
- Carbohydrates: 11.9 grams
- Fiber: 9.8 grams
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the daily value
- Magnesium: 23% of the daily value
- 20 percent phosphorus
- Zinc: 12% of the daily value
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B3 (niacin): 16% of the DV
List of Chia Seeds Benefits for the Stomach
(1) Improved Digestive Health and Function
The benefits of chia seeds on intestinal health have been studied in animal and laboratory investigations. A rat study published in 2016 discovered increased thickness in intestinal muscle layers, which enhanced intestinal function.
A 2018 study on rats supported those findings. Villi are finger-like protrusions on the walls of the small intestine. Their goal is to enhance meal absorption.
According to a 2019 study on chicken eggs, chia seeds enhanced the surface area, length, and width of villi, improving intestinal function. The study also discovered an increase in the number of goblet cells, specialized cells that line the intestines and help maintain the intestinal wall.
So we can conclude that chia seeds benefits for the stomach are plentiful.Human studies have linked chia seeds to increased growth of gut flora Enterococcus spp. and Lactobacillus spp. Gut bacteria and other germs are vital for digestion and overall health.
(2) Increased Absorption
The fiber in chia seeds is thought to slow digestion, giving your body more time to absorb nutrients from food.
They may also inhibit absorption in advantageous ways; thus, chia seeds benefits for the stomach.
According to a 2020 study, chia seeds appear to reduce cholesterol and sugar absorption in the diet. It may reduce your chances of developing heart disease or diabetes.
(3) Aids in Constipation
Chia seeds for constipation have not been explored through research. However, because of their fiber content, they may have a laxative effect; thus, chia seeds benefits for the stomach.
Chia seeds have a high water absorption capacity. They take on a gel-like consistency when this happens. Similar gel-forming fiber sources give bulk and weight to feces, softening and facilitating passage.
Chia seeds have a fiber level of roughly 27 grams (g) per 100 g serving. Fiber intake for people should range between 22 and 34 grams per day. It’s preferable if these are food sources rather than supplements.
Flaxseed, which contains omega-3 properties similar to chia seed, has some limited study support for relieving constipation. These are one of the most popular chia seeds benefits for the stomach.
(4) Other chia seeds benefits
According to research, chia seeds may also have several other health benefits. They have advantageous qualities as:
- An antioxidant that combats disease-causing unstable chemicals
- Blood clotting inhibitor
- Anti-anxiety medication
- Analgesic (painkiller)
More research is needed, but consuming chia seeds has been demonstrated to help:
- Reduce your triglycerides and lower your cholesterol
- Lowering post-meal blood sugar levels, which supports usage for diabetes
- Reduce high blood pressure
- Keep your vision safe.
- Boost your immune system.
- Chia seeds can boost cardiovascular health by reducing inflammation due to their high omega-3 fatty acid content.
- Chia seeds may help reduce cancer risk due to their high antioxidant content.
Some exploratory investigations on the effects of chia seeds on weight loss have yielded conflicting results. Again, very little data connects chia seeds to these alleged advantages. Much more research is needed to determine whether they are useful for any condition.
Risks and Side Effects of Chia Seeds
Chia seeds have been shown in studies to be safe. So far, the recognized negative effects are the same as those associated with other fiber types. Excess fiber consumption can result in:
- Cramps in the abdomen
- Low blood sugar levels (hypoglycemia)
By gradually increasing your fiber consumption, you can reduce the likelihood of side effects. This allows your body to adjust.
Including Chia Seeds in Your Diet
According to the United States Dietary Guidelines for Americans, roughly 5 ounces of protein per week should come from nuts, seeds, and soy products, including chia seeds. Here are some ideas to help you incorporate chia seeds into your everyday diet:
- Begin gently to give your system time to acclimatize.
- Make an effort to consume enough water.
- Put them into whatever you’re cooking. You can harness benefits from smoothies, pudding, cereal, salads, and baked items. Chia seeds, unlike flaxseed, do not need to be ground to benefit from their nutritional components.
- To optimize the gel-like characteristics of the seeds, soak them before eating.
Chia seeds may be beneficial to your digestive system as well as your general health. They may improve intestinal function, reduce the absorption of potentially toxic components of your diet, and may aid in treating constipation. You can consume several chia seeds benefits for the stomach. They may also aid in treating and preventing several major disorders, including diabetes, hypertension, heart disease, and cancer. Bloating and cramping can result from consuming too much fiber too quickly. To avoid this, gradually incorporate fiber into your diet and drink plenty of water.
Frequently Asked Questions
- Can Chia Seeds cause Stomach Upset?
- It’s conceivable. Due to the high fiber content, consuming too many chia seeds can induce bloating, gas, and diarrhea. To avoid this, start with a little amount of chia seeds in your diet and gradually increase the amount as your body adjusts and harness chia seeds benefits for the stomach.
- How much Chia Seeds should I consume to get Rid of Constipation?
- Add two teaspoons of chia seeds to dishes like oatmeal, smoothies, soups, or yogurt to help relieve constipation. Two teaspoons contain around 11 grams of fiber. You should ingest 25 to 35 grams of fiber daily to get maximum chia seeds benefits for the stomach (Trusted source).
- Is it safe to Consume Chia Seeds every day?
- Yes, you can eat chia seeds daily in moderation as long as they don’t cause stomach problems. A few tablespoons per day can produce a healthy fiber supply and minerals.
- Can you use Chia seeds to Relieve Constipation While Pregnant?
- Yes, Chia seeds include fiber, which may help relieve constipation, which can be a problem during pregnancy. In addition to boosting fiber intake, try increasing water consumption and doing moderate daily activity levels (Trusted source).