Healthy Bits · Nutrition & wellness
Chia seeds
Chia seeds are tiny, but they pack a lot in. Two tablespoons give you about 10 grams of fiber, along with plant-based omega-3s (ALA), protein, calcium and magnesium. When chia meets liquid, it forms a soft gel, which helps meals feel more filling and supports regular digestion.
Easy ways to use them:
- Stir a tablespoon into oatmeal or yogurt
- Blend into smoothies
- Mix 1 tablespoon chia with 3 tablespoons water as an egg replacement in baking
- Make an overnight pudding with the milk of your choice and a little fruit
Start with a small amount and drink plenty of water, since the fiber soaks up liquid. Always mix chia into something rather than eating spoonfuls of dry seeds.
- fiber
- omega-3
- digestion
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.