Nutritionist shares 3 chia seed smoothie recipes that can actually help digestion naturally | Health
With all the junk and unhealthy food we eat, it is no surprise that digestive issues like bloating, constipation, and indigestion are so common. While herbal teas or over-the-counter remedies can offer some relief, have you ever tried chia seeds? These tiny seeds may not look effective, but they are packed with fibre, omega-3, and anti-inflammatory properties. Just one chia seed smoothie a day can help keep your digestion on track by supporting regular bowel movements and promoting a healthier gut. It is an easy, natural way to give your digestive system the little boost it needs to work properly!
Can chia seeds help improve digestion?
Chia seed is a superfood that is not only famous for its weight loss benefits but also for improving gut health. “These tiny seeds are rich in fibre, omega-3s, and essential nutrients that can keep your digestion on track in many ways,” Simrat Kathuria, a celebrity dietician and wellness coach, explains in an interview to Health Shots. Know 5 reasons why it may help:
1. Packed with fibre: Chia seeds are loaded with soluble fibre, which absorbs water and forms a gel-like substance in your digestive tract. This helps regulate bowel movements and support a healthy gut.
2. Rich in omega-3: The high omega-3 fatty acid content helps reduce inflammation. “For anyone dealing with gut irritation or inflammatory conditions like Irritable bowel syndrome (IBS), chia seeds can make a noticeable difference. Less inflammation means smoother digestion and better nutrient absorption,” according to Kathuria.
3. Gel texture and hydrated: When soaked, chia seeds form a hydrating gel. A study published in Gels noted their excellent hydration and techno-functional properties, which not only keep you hydrated but also help soften stool and ease digestion.
4. Acts as a prebiotic: “Chia seeds may act as a prebiotic, feeding the beneficial bacteria in your gut,” says Kathuria. A healthy microbiome contributes to better digestion, improved nutrient absorption, and a stronger immune system.
5. Relieve constipation: By bulking up stool and making it easier to pass, chia seeds can significantly reduce constipation. A study published in Food Science & Nutrition found that chia seeds help improve stool consistency and frequency, making them an effective, natural remedy for healthy digestion.
How to make a chia seed smoothie at home?
While there are many ways to prepare a chia seed smoothie, in order to improve your digestion, follow these 3 easy recipes:
1. Banana ginger chia smoothie
Blend 1 banana, 1 teaspoon grated ginger, 1 tablespoon chia seeds, 1/2 cup yoghurt, and 1/2 cup almond milk. Let it sit for 5–10 minutes before drinking so the chia can thicken slightly.
2. Berry kefir chia smoothie
Combine 1/2 cup mixed berries, 3/4 cup kefir, 1 tablespoon chia seeds, and a drizzle of honey. Blend until smooth. This probiotic-rich chia seed smoothie is great for gut health and weight loss.
3. Mango Yoghurt chia smoothie
Blend 1/2 cup chopped mango, 1/2 cup Greek yoghurt, 1 tablespoon chia seeds, and 1/2 cup water or coconut water. This creamy chia seed smoothie is gut-friendly!
Other ways to consume chia seeds to improve digestion
Chia seeds are versatile and easy to add to your daily meals. If not a chia seed smoothie, you may also try these 3 ways to consume these tiny seeds for a healthy digestion:
1. Add to yoghurt: Sprinkle chia seeds over a breakfast yoghurt bowl with kiwi and flaxseeds. This fibre-rich smoothie helps keep you full longer while also promoting digestion.
2. Chia lemonade: Upgrade your regular lemonade by adding a spoonful of chia seeds. It is a refreshing, hydrating way to improve digestion throughout the day.
3. Mix it with oatmeal: Stir chia seeds into warm, creamy oatmeal to help promote regular bowel movements and have a filling, satisfying breakfast.
Give your gut some TLC with chia seed smoothies!
