Chia Seeds: Natural Laxative?

Chia seeds are a popular topic on TikTok, with videos claiming that a drink made from the seeds, water, and lemon juice can help relieve constipation. This concoction is nicknamed the internal shower and has gone viral on social media platforms. The drink is said to add bulk and weight to stools, softening them and aiding their passage. However, experts advise caution, stating that consuming large amounts of chia seeds regularly may not be advisable. So, do chia seeds really act as a laxative?

Chia seeds are rich in fibre, which can help with constipation

Chia seeds are a rich source of fibre, which is vital for gut health and can help with constipation. The tiny seeds are a great way to add fibre to your diet, with a single ounce providing 11 grams of fibre. This fibre content is what gives chia seeds their laxative effect, helping to ease constipation.

The fibre in chia seeds is mostly insoluble fibre, which doesn't dissolve in fluids but instead absorbs them. This means that chia seeds can help to create bulky, soft stools by drawing in water and adding weight and bulk to them. This helps to soften stools and stimulate movement in the gut, making it easier to pass them.

The recommended daily amount of fibre is 25g for women and 38g for men. However, most Americans don't meet these recommendations, and constipation is a common issue, leading to around 2.5 million doctor visits each year in the United States. Chia seeds can be an easy way to add more fibre to your diet and improve your gut health.

To make the most of chia seeds' fibre content, it's recommended to soak them in liquid first. This allows them to take on a gel-like consistency, which can then be added to foods like yogurt or smoothies, or simply drunk as a "internal shower" concoction. Soaking the seeds is important to avoid gastrointestinal problems, as dry chia seeds can swell and cause blockages in the esophagus or intestines.

While chia seeds are a great way to add fibre and help with constipation, it's important not to consume too much. Excessive fibre intake can lead to tummy troubles, including both hard and loose stools, depending on hydration levels and individual gastrointestinal differences. It's always important to stay hydrated when consuming extra fibre, as the fibre will draw fluid from your body if not enough is consumed.

In addition, people with inflammatory bowel disease, Crohn's disease, or ulcerative colitis should be cautious when consuming chia seeds, as too much fibre can worsen flare-ups and cause diarrhea and cramping. It's recommended to consult a healthcare provider if you have any gastrointestinal disorders or diseases before adding chia seeds to your diet.

Soaked chia seeds take on a gel-like consistency, which can help stools pass more easily

The recommended daily amount of fibre is 25g for women and 38g for men, and two tablespoons of chia seeds alone provide 10 grams of fibre. Soaking the chia seeds in water is a crucial step in the "internal shower" recipe, a popular TikTok trend that involves mixing one or two tablespoons of chia seeds into a glass of water. The seeds become thick and gel-like as they absorb water, and this gel-like substance helps to move waste through the GI tract more efficiently.

However, it is important to note that consuming large amounts of chia seeds, as suggested in the "internal shower" drink, is not recommended by some experts. There are many other ways to incorporate healthy fibre into your daily diet to promote bowel regularity. Additionally, consuming too much fibre, especially without adequate hydration, can lead to constipation and other gastrointestinal issues. Therefore, it is advisable to introduce chia seeds gradually into your diet and ensure you are drinking enough water.

The seeds are also a good source of protein and calcium, as well as iron, phosphorus, zinc and magnesium

Chia seeds are a good source of protein and calcium, as well as iron, phosphorus, zinc, and magnesium. They are also rich in antioxidants and omega-3 fatty acids.

The seeds are a complete protein source, offering all nine essential amino acids. They are a particularly good source of the amino acids arginine, leucine, phenylalanine, valine, and lysine.

Chia seeds are also an excellent source of calcium, with a one-ounce serving providing 14% of the daily value. They are also rich in phosphorus, providing 20% of the daily value per ounce.

In addition, chia seeds contain iron, zinc, and magnesium. The absorption of these minerals may be reduced due to the phytic acid content of chia seeds. However, they still provide a good source of these essential nutrients.

The combination of protein, calcium, and other minerals in chia seeds makes them a nutritious food that can help support bone health and overall health.

Chia seeds can be added to foods like yoghurt, oatmeal, soups or smoothies

Chia seeds are a versatile ingredient that can be added to a variety of dishes, including yoghurt, oatmeal, soups, and smoothies. Here are some ways to incorporate chia seeds into these foods:

Yoghurt

Chia seeds can be easily added to yoghurt to boost its nutritional value. Simply sprinkle a spoonful of chia seeds directly into your yoghurt and wait for 15-20 minutes for the seeds to soften before consuming. You can also mix in some honey or cinnamon for added flavour. Additionally, you can make a chia seed yoghurt by mixing chia seed gel with yoghurt. The gel can be made by soaking chia seeds in warm water or milk for a few hours or overnight. This will result in a gel that resembles tapioca in texture.

Oatmeal

Adding chia seeds to oatmeal is a simple way to enhance its nutritional profile. Prepare your oatmeal as usual and then stir in a tablespoon of whole or ground chia seeds. You can also make chia oatmeal by cooking oatmeal and chia seeds together. Use one teaspoon of chia seeds and three tablespoons of oatmeal, along with 500ml of water, and simmer until it boils. Avoid adding too many other spices as they may reduce the taste and nutritional benefits of the chia seeds.

Soups

Chia seeds can be used as a thickening agent in soups. Simply soak the chia seeds in water to form a gel and then mix it into your soup to add thickness and extra nutrition. They can also be sprinkled on top of the soup as a crunchy topping.

Smoothies

Chia seeds are an excellent addition to smoothies, providing extra nutrients and a texture boost. Simply soak the chia seeds before adding them to your smoothie to create a gel. You can also grind the chia seeds and sprinkle them on top of your smoothie as a topping.

It is important to note that while chia seeds can be a beneficial addition to your diet, they should be consumed in moderation. They are high in fibre, and consuming too much fibre too quickly can cause digestive issues such as bloating, gas, and diarrhoea. Additionally, it is crucial to drink plenty of water when consuming chia seeds, as they can absorb water from your body during digestion.

However, consuming too many chia seeds can cause gastrointestinal problems

While chia seeds are a great source of dietary fibre and can help with constipation, consuming too many can cause gastrointestinal problems. This is because chia seeds absorb a lot of water—up to 12 to 15 times their weight—and take on a gel-like consistency. If they absorb water too quickly, they can cause a blockage in the esophagus or intestines, which can be dangerous.

Additionally, consuming too much fibre can lead to an excess of either hard or loose stools, depending on your hydration levels and individual gastrointestinal system. If you don't consume enough water with your fibre, the fibre will absorb water from your gastrointestinal tract, causing dehydration and, in turn, constipation.

People with inflammatory bowel disease, Crohn's disease, ulcerative colitis, or diverticulitis should be especially cautious of consuming too many chia seeds, as this can cause flare-ups and lead to diarrhea and cramping.

It is recommended that you start with a small amount of chia seeds and gradually increase your intake to avoid gastrointestinal problems. It's also important to drink plenty of water when consuming chia seeds to ensure proper hydration and avoid constipation.

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