Chia Seeds: The Best Time to Eat Them for Maximum Fibre and Gut Health Benefits

Chia

seeds are a powerhouse of both macro- and micro-nutrients that work as a superfood for your gut health, weight management, and overall wellness. Loaded with fibre, omega-3 fatty acids, plant-based protein, and antioxidants – these super tiny seeds deliver powerful health benefits in just a small serving. But one common question remains - What is the best time to eat them for maximum fibre benefits?

When should you eat chia seeds?

One tablespoon of chia seeds is packed with around 4 to 5 grams of fibre, which makes them one of the richest natural sources of soluble and insoluble fibre. It not only supports digestive health, bowel regularity, and blood sugar control but also regulates your heart health. Also, soaked – even for 15 to 20 minutes - chia seeds form a gel-like consistency due to their soluble fibre, which helps slow digestion and promote a feeling of fullness. The timing of consumption influences how your body responds. Eating chia seeds in the morning on an empty stomach supports better digestion and sustained energy levels throughout the day. Consuming them at night, however, may aid overnight gut repair and improve satiety. Having them at different times of the day has various benefits:

Breakfast

Adding fibre to your breakfast not just keeps you full but also supports steady blood sugar and satiety. Adding a tablespoon of chia seeds increases the breakfast’s fibre content by about 5 grams.

Before meals

You can drink chia seed water before meals, which helps support appetite control and weight management.

Mid-morning or late-afternoon snack

Chia seeds make a great snack since they are high in protein and healthy fats, and can easily be mixed with yogurt or salads

As an alternative nighttime snack

Eating too close to bedtime is not recommended, but if you get hungry late at night, chia yogurt can be a high-protein, high-fibre option.Also read: What Using an Air Purifier At Night Does for Your Sleep and Blood Pressure

How many chia seeds should you eat daily?

Since they are loaded with fibre and absorb a lot of liquid, eating too much of chia seeds can lead to bloating or digestive discomfort - especially if you do not eat a high fibre diet. And so, it is important to start with a small amount and increase gradually as your body adjusts. You can begin with a tablespoon, which is around 15 grams daily, and slowly increase to 2 tablespoons. Most people can eat 1 to 2 tablespoons daily. It is usually not recommended to eat more than 3 tablespoons per day.

How to eat chia seeds safely?

For maximum gut health benefits, make sure to:

• Always soak chia seeds for at least 30 minutes (or overnight)
• Drink plenty of water
• Start with one tablespoon daily and increase gradually
• Avoid consuming them dry, as they can expand in the throat

People with digestive disorders, swallowing difficulties, or certain medications should consult a doctor before increasing fibre intake. Those prone to bloating should introduce chia slowly.