Seeds of chia and constipation

Seeds of chia and constipation

When the intestine struggles to function regularly, nature can prove to be an effective ally; the famous plums are not the only possible solution: you know that even the Chia seeds they can help fight the constipation?

These small seeds, used both as food and as medicinal remedy already from the ancient Mayan and Aztec populations, they have numerous interesting nutritional properties.

It is, for example, one good source of protein of plant origin, present in a variable percentage equal, on average, to 20-21% of their dry weight.

Furthermore they provide a good dose of alpha-linolenic acid, the precursor of the omega 3 Epa (eicosapentaenoic acid) and Dha (docosahexaenoic acid) that our body needs.

Within these seeds there are also vitamins of group B, different minerals (calcium, phosphorus, potassium, magnesium, iron, zinc and selenium) and various molecules with antioxidant activity, such as chlorogenic acid, caffeic acid, quercetin and kempferol.

But when it comes to constipation, the component of chia seeds that comes in handy is another: le fibers.


Allies of intestinal motility

The fiber content of chia seeds varies between 23 and 41%; for the most part (about 85%) it is insoluble type fiber.

Is exactly this is the type of fiber recommended to promote intestinal motility. In fact, while soluble fibers are mostly associated with the ability to induce a sense of satiety and with the regulation of the absorption of sugars and cholesterol present in nutrients, insoluble fiber is the one that increases the mass in the intestine, favoring its transit and regularity. .


Read also 10 ideas to integrate chia seeds into your diet >>


Chia seeds and diverticula

In fact, even the soluble fibers chia seeds could be allies for intestinal health; their role, however, could be another and concerns the fight against the so-called diverticula, small pockets that can form in the colon wall and that can become inflamed leading to fever and abdominal pain.

Consuming fiber can both help prevent diverticula both reduce the symptoms associated with their presence, and from this point of view the soluble ones can be useful as they are beneficial for the intestinal bacterial flora.

It does not seem true that, as assumed in the past, chia seeds are contraindicated in the presence of diverticula.


Chia seeds? Let's remember this before going to sleep

How to take advantage of these benefits? Those who recommend using chia seeds suggest soaking them in liquid (for example a vegetable milk) already the evening before consumption, before going to sleep.

It doesn't matter if you use black or white chia seeds: the properties are roughly the same.

In the morning a gel will have formed which makes these natural remedies the ideal ingredient, for example, for the preparation of a pudding.


Read also Are chia seeds slimming? >>


Photo: Stephanie Frey /


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