The Best Time To Eat Chia Seeds for Maximum Fiber Benefits

Chia seeds are full of fiber. A 1-ounce serving provides more than one-third of the recommended daily amount. Adding chia seeds to your diet can help you meet your fiber goals.

You can eat chia seeds any time of the day to increase your fiber intake. Here are some easy ways to incorporate chia seeds into your day:

• Breakfast: A fiber-rich breakfast can help keep blood sugar levels stable and ensure satiety. Adding a tablespoon of chia seeds increases the fiber content of breakfast by about 5 grams.
• Before meals: You can drink chia seed water before meals. Protein and fiber can support appetite control and weight management. However, if you already eat a well-balanced meal, you may not need chia seeds beforehand.
• Mid-morning or late afternoon snack: Chia seeds make a great snack because they are high in protein, healthy fats, and fiber. You can mix them with yogurt or milk, or add them to spreads and salad dressings.
• With meals: Chia seeds are an easy way to increase the fiber and protein content of meals. They don’t take up much volume and can be added to almost any dish.
• As an alternative evening snack: Eating too close to bedtime is not recommended. However, chia yogurt can be a high-protein and high-fiber option if you feel hungry at night. It’s a more nutrient-dense choice than sugary or processed snacks.

Eating 1 ounce (28 grams) of chia seeds provides about 10 grams of dietary fiber, or more than a third of most adults’ daily fiber needs.

Chia seeds contain both soluble and insoluble fiber:

• Soluble fiber: It dissolves in water and forms a gel. This fiber helps slow digestion, regulate blood sugar and lower cholesterol. It also serves as fuel for beneficial gut bacteria, helping to increase their numbers. In chia seeds, about 7-15% of the fiber is soluble.
• Insoluble fibers: This fiber adds bulk to stools, which can help promote healthy bowel movements. In chia seeds, approximately 85-93% of the fiber is insoluble.

A 1-ounce serving of chia seeds provides:

• Calories: 138 calories
• Protein: 4.6 grams (g)
• Fat: 8.7g total; 5 g of omega-3 fatty acids
• Carbohydrates: 11.9g
• Fiber: 9.7g
• Magnesium: 95 milligrams (mg), 22.6% of the daily value (DV)
• Selenium: 15.6 micrograms (mcg), 28% of the DV

Chia seeds are packed with protein, omega-3 fatty acids, selenium and magnesium. A 1-ounce serving also provides more than 10% of the daily value of calcium, phosphorus, iron and zinc.

Chia seeds are high in fiber and absorb a lot of fluid. Eating too much can cause bloating or digestive discomfort, especially if your diet is low in fiber. In this case, start with a small amount and gradually increase as your body adapts. You can start with 1 tablespoon (15 grams) per day and slowly increase to 2 tablespoons.

Most people can eat 1 to 2 tablespoons per day. It is generally not recommended to eat more than 3 tablespoons per day.

Chia seeds can be incorporated into most meals. Here are some ways to enjoy chia seeds:

• Drink chia water: Mix 1 teaspoon of chia seeds in a glass of water and wait until it resembles a gel. You can add lemon slices, mint or other herbs for added flavor.
• Use chia seeds in baked goods: Sprinkle chia seeds into baked goods like muffins, bread, and cookies for added fiber and texture.
• Prepare the chia pudding: Mix chia seeds with milk or plant-based milk and refrigerate overnight. Customize it with fruit, oats, cocoa or honey for breakfast or dessert.
• Thicken dressings: Blend chia seeds and add them to salad dressings to create a thicker, gel-like consistency.
• Blend into smoothies: Add 1 tablespoon of chia seeds to smoothies to increase fiber, nutrients and texture.
• Make a quick chia jam: Mix the fruit puree of your choice with chia seeds, then cook over low heat for five minutes. The chia seeds will thicken it to make a jam. The best fruits for chia jam are berries, nectarines, plums and mango.
• Use chia flour in gluten-free baked goods: Chia flour is naturally gluten-free. Use it in gluten-free recipes or replace some of the regular flour to add protein, fiber and minerals.
• Use chia as a binder in pancakes: Mix chia seeds with water and add them to vegetable or meat patties. This helps them stick together better.
• Rolling into balls of energy: Mix chia seeds with oats, nut butter, dried fruit, tahini and honey to create no-cook energy balls.
• Use as an egg substitute: Chia seeds are great for egg-free or vegan baking. They help thicken, bind and add moisture to baked goods. Mix 1 tablespoon of chia seeds with 3 tablespoons of water to replace one egg.
• Make chia ice cream: Freeze chia water with fruit slices or a little juice to make ice cream.