Latest news with #chiaSeeds
The Guardian
09-07-2025
- Health
- The Guardian
Fibremaxxing: could TikTok's latest wellness trend actually make sense?
Name: Fibremaxxing. Age: Brand new. We're talking about superfast broadband, right? We are not. Moral fibre? Nope. Indirectly perhaps … Kellogg's All-Bran? Maybe if this was the 1980s. But yes, that kind of fibre. These days it's more likely to be chia seeds. What are those? Edible seeds of Salvia hispanica, a plant native to Mexico. Crucially high in fibre. So is my doormat. Eat that if you like, but its nutritional value is questionable. And the maxxing bit? Getting the most out of something. See also sleepmaxxing, flavormaxxing … Are you sure about the double x? I'm thinking about faxing … What is that? Something in the 1980s. Never mind … It's probably because it's from America. Note also the lack of a 'u' in 'flavor' and it's spelled 'fibermaxxing' there. I'm guessing this is a gen Z social media trend, right? This time, yes, you're right. It's all over TikTok … I knew that was coming! The New York Times quotes a 25-year-old wellness content creator called Pamela Corral, who posts TikToks of herself eating foods that are high in fibre, one of which got over 10m views. And what does Pamela have to say about fibre/fiber? 'I try to eat it often. So I can make videos.' Excellent reason. Anything else? 'Fiber is super-cool – I think more people should be eating fiber.' That is super-cool. I'm just wondering if that counts as good, evidence-based nutritional advice? So here's the thing – and this certainly isn't true for all social media fads – actual experts kind of agree. Go on. A landmark study published in 2019 found that a fibre-rich diet reduces the risk of heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%. So fibre is super-cool, and more people should be eating it, in other words. Yes! Fibre also contributes to a healthy gut and brain. And a 7g daily increase in fibre (what you get from approximately half a tin of beans) can lower the risk of noncommunicable diseases (that aren't spread from person to person) by up to 9%. And if I don't want the beans, where else can I get my fibre from? So many places. Starchy foods, whole grains and potatoes with the skin on. Porridge, rather than sugary cereal, for breakfast. Lots of fruit and vegetables … I know, the old five a day … No you don't know. That's old news: it's now eight a day. Eight! Says who? Says a study published in the International Journal of Epidemiology. Do say: 'Sugar? Hell no! Just a sprinkling of chia seeds. Cheers!' Don't say: 'No, thank you. Fibre gives me wind.'
New York Times
08-07-2025
- Health
- New York Times
Should You Be ‘Fibermaxxing'?
First came smellmaxxing. And then sleepmaxxing. Don't forget flavormaxxing. Now there is a newcomer to the scene. Fibermaxxing. In the latest example of social media users fixating on something — only to have some take it to an extreme — proponents of the fibermaxxing trend are loading up their meals with soaked chia seeds and cruciferous vegetables in an effort to increase their fiber intake, and often to also lose weight. 'Fiber is super cool — I think more people should be eating fiber,' said Pamela Corral, a 25-year-old wellness content creator who said she tried to eat more than the recommended daily amount of fiber, which is approximately 25 grams for women in the United States. Ms. Corral's TikToks, which often extoll the virtues of the nutrient in text laid over footage of her morning chia seed puddings, have found a huge audience. A recent video garnered more than 10 million views. Ms. Corral said inspiration for her videos tended to strike when she was eating things, like her fiber-rich pudding. 'I try to eat it often,' she said, 'so I can make videos.' Want all of The Times? Subscribe.
The Independent
27-06-2025
- Health
- The Independent
The health benefits of chia seeds, according to experts
We all know that there's no substitute for a balanced diet. While fancy supplements can top up your vital nutrients, certain superfoods have far more power to give you a huge bioavailable boost of what your body needs. Enter chia seeds. Rich in omega-3 fatty acids and essential minerals like potassium, calcium, magnesium and iron, these small seeds offer huge benefits to the body. They're beloved by nutritionists and health influencers and are often the subject of viral health trends on TikTok – you might have spotted the 'internal shower' trend, which promises to 'flush' the digestive system with the help of chia seeds, water and lemon juice. Once a staple of ancient civilisations like the Aztecs and Mayans, chia seeds have now earned their place in the store cupboards of homes across the UK. They're the perfect addition to smoothies, puddings and porridge and have the power to supercharge our diets. 'Chia seeds are nutritionally packed,' explains Valentina Cartago, who goes by the moniker The Italian Nutritionist. 'Adding chia to your meals is an easy and quick way to increase their nutritional content.' What are chia seeds? Chia seeds come from a herbaceous plant called Salvia Hispanica L., which originates in southern Mexico and northern Guatemala. 'They seem so small, but don't let them fool you – they are packed with fibre,' explains Cartago. You might have seen them sprinkled on top of breakfast foods, in cakes and bread and chia puddings – they're incredibly versatile. Some people also choose to soak them in water to create a gelatinous frogspawn-like mixture and drink this with no added flavourings or ingredients. However, it's important to note a few things about chia seeds before you dive in and start adding them to every meal. These seeds are small when dry, but they naturally swell up when they come into contact with water. This means eating them dry can cause them to swell in your stomach and cause bloating. The high fibre content can also affect your gut if you aren't used to eating a lot of fibre. 'Due to their ability to quickly swell after absorbing a liquid, it is advisable to consume chia seeds that have been soaked in a liquid or moist food, such as yoghurt or oatmeal, rather than dry, especially if someone suffers from swallowing problems (dysphagia),' says Cartago. What are the nutritional benefits of chia seeds? Chia seeds are a source of fibre, Omega-3 fatty acids, antioxidants, protein, vitamins and minerals, according to Cartago. For something so small, they really are a nutritional powerhouse. Cartago explains that 100g of chia will provide your body with 17g protein, 34.4g fibre, 63.9 per cent linolenic acid (a polyunsaturated Omega-3 fatty acid), 335mg of magnesium, 631mg of calcium, 8.83mg of Vitamin B3 and 27mcg of caffeic acid (a natural antioxidant). Research suggests that thanks to their nutrient content, chia seeds can offer health benefits such as reducing the risk of heart disease and diabetes and promoting a healthy digestive tract. Chia is also a great source of bioavailable amino acids, which many modern diets and plant-based diets lack. Cosmetic dermatology doctor Dr Simon Ourian MD explains that, 'beyond supporting overall wellbeing, certain foods can have a direct and visible impact on the health and appearance of our skin, chia seeds being a great example. These tiny seeds are rich in Omega-3 fatty acids, which help reduce inflammation, calm irritation, and support a smoother, more hydrated complexion. They're also loaded with antioxidants that combat free radical damage, contributing to a brighter, more youthful glow.' Should you add Chia seeds to your diet? If you're not that adventurous in the kitchen and don't like the idea of making complicated dishes to meet your nutritional needs, chia seeds can be used as a topping to boost dishes you know and like. They contain very little flavour and attract moisture depending on what kinds of foods you add them to. Cartago tells us that adding chia to meals is an easy and quick way to increase their nutritional content. A serving of 2 tbsp (28g) offers 4.7g of protein, 8.7g of fat, 11.9g of carbohydrate and 9.8g of fibre. 'These seeds become gelatinous when in a liquid,' she adds. 'Therefore, they could help to bulk stools, promoting regular bowel movements, key for anyone suffering from gastrointestinal issues such as constipation.' 'Chia seeds bring additional benefits as a source of fibre, protein and healthy fats. While some may find the texture of hydrated chia seeds slightly gummy, this can be mitigated by blending them well or soaking them beforehand,' says Dr Ourian. 'I suggest starting with a small amount –1 to 2 teaspoons – and adjusting to your preference. If you're sensitive to texture, soak the chia seeds in a portion of your smoothie liquid, like almond milk or yoghurt, for 10-15 minutes before blending. It's a simple addition that can deliver real results from the inside out,' he adds.
Yahoo
22-06-2025
- Health
- Yahoo
The #1 Underrated Food to Increase Your Magnesium Intake, According to Dietitians
Adequate magnesium intake supports a healthy heart, better sleep and good digestion. Chia seeds are an excellent source of magnesium. They also offer fiber, protein and omega-3 fatty acids. You can enjoy chia seeds in so many ways, including overnight oats, chia pudding and doesn't receive as much airtime as other nutrients (like protein), yet it's so important for maintaining our whole-body health. The mineral helps with heart and nerve function, blood pressure, blood sugar regulation, strong bones and energy production. 'Magnesium is a mineral your body needs to help over 300 little 'helper' proteins (called enzymes) do their jobs,' says Vanessa Imus, RDN. When magnesium levels are low, your first symptoms may include muscle cramps, fatigue or poor sleep, says Imus. If you're not eating enough magnesium-rich foods, such as leafy greens, nuts, seeds and whole grains, you're probably low in this mineral. Let's zero in on seeds as a source of magnesium: Dietitians say chia seeds, specifically, are a simple, underrated way to add more magnesium to your day. Here's what you need to know about including more chia seeds in your diet. One ounce (about 2 tablespoons) of chia seeds offers 95 milligrams of magnesium, which provides 23% of your Daily Value. That same 1-ounce serving has 10 grams of fiber (!), 5 grams of the omega-3 alpha-linolenic acid and 5 grams of protein. Chia seeds also offer B vitamins and are a source of a number of antioxidants, including chlorogenic acid, caffeic acid, kaempferol and quercetin. Chia seeds provide magnesium and fiber, both of which are essential for maintaining a healthy digestive system. For starters, magnesium may help promote the growth of beneficial bacteria in the gut. These bacteria work to improve the gut barrier's function and balance the microbiome, Imus says. Not only that, but magnesium may also help regulate bowel movements. Two tablespoons of chia seeds pack an impressive 35% of your fiber needs. Eating more fiber helps with digestion regularity so that you're going to the bathroom consistently (and easily)—just make sure to drink plenty of water. The ample amount of magnesium, fiber and omega-3 fats found in chia seeds also supports a healthy heart. Chia seeds may reduce the risk of cardiovascular disease by lowering triglyceride and LDL cholesterol levels, while also raising HDL cholesterol. They may also help lower blood pressure. Chia seeds, especially ground chia seeds, can increase levels of omega-3 fatty acids in the blood, which can help fight heart disease. In turn, low magnesium levels have been linked to issues like high blood pressure and irregular heartbeat. If you're not sleeping well, it could be a sign your body needs more magnesium, says Ali McGowan, M.S., RD, LDN: 'Chia seeds are a small, easy step to help fill that gap.' Observational studies have found that low magnesium intake may be linked to sleep problems like snoring, short sleep duration and daytime sleepiness. Plus, emerging research has found that omega-3 fatty acids may also improve how well you sleep. A clinical trial found that EPA and DHA improved sleep quantity and quality compared to a placebo. Chia seeds have a slight earthy taste, but otherwise, they don't have much flavor. This means chia seeds can easily be added to many dishes and recipes to add thickness while also boosting the nutritional offerings. 'I love adding chia seeds to overnight oats, blending them into smoothies for extra thickness, or making a quick pudding with milk, cinnamon and vanilla,' says McGowan. Add to oats: Add fun texture and thickness to your overnight oats recipe. You can add chia seeds ground or whole, just make sure to add more liquid for the seeds to soak up, or else your breakfast may be dry. The fiber and protein combo from chia seeds will give you more staying power (i.e., you'll feel fuller longer) throughout the morning. Try our Overnight Oats with Chia Seeds. Make chia pudding: Chia pudding couldn't be easier to pull together. Just combine chia seeds with your choice of liquid (milk and plant-based milks work well) and voilà, chia pudding. Adding flavors like vanilla, ground cinnamon, honey or maple syrup will take your pudding up a notch. Or try our go-to Chia Seed Pudding recipe. Create your own jam: Store-bought jam can be high in added sugar and low in nutrients, so consider making your own with chia seeds. It's as simple as combining a fruit of your choice—frozen berries work well—with chia seeds. Try our Peanut Butter & Chia Berry Jam English Muffin recipe to start. Imus also reminds us not to overdo it. 'Chia seeds absorb a lot of water, and too much may lead to constipation or bloating.' Starting with 1 to 2 tablespoons is a reasonable amount. Chia seeds make for a great way to up your intake of magnesium. Two tablespoons of chia seeds provide about a quarter of our daily needs, which helps support a healthy heart, better sleep and good digestion. Try adding the seeds to overnight oats, smoothies, yogurt or toast for a boost in not only magnesium, but also omega-3 fatty acids, fiber and protein. Read the original article on EATINGWELL
CNET
15-06-2025
- Health
- CNET
The 8 Benefits of Chia Seed Water and Potential Risks: A Physician Weighs In
Though recent social media trends have focused heavily on promoting a high-protein diet, people are now finding that fiber is just as important. That's where chia seed water can help, as it provides fiber, hydration, skin and digestion benefits, and more. Essentially, this beverage offers both the benefits of chia seeds with the added bonus of hydration. But is chia seed water all it's hyped up to be? We reached out to various experts to learn more about chia seed water's potential benefits, risks and alternatives. Before you pour yourself a glass, this is what you should know. What is chia seed water? Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water. Many people add lemon juice or honey for flavor. But just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. "Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health," he says. Potential chia seed water benefits More research is needed to better understand the health benefits of chia seed water but the following are generally understood as positive outcomes of drinking it. 1. Hydrates the body Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that "Chia seeds can absorb as much as 12 times their weight in water so chia water acts very efficiently at hydrating the body." 2. Boosts skin health Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery says that drinking water helps improve skin elasticity, increase blood flow and moisturize your skin. 3. Flushes body waste Chia seeds also help your body flush waste and salt. As Alexander puts it, "The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement." 4. Aids in weight management Chia water may also be good for controlling your weight. Waldo says when you make chia water there is "gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control." 5. Reduces blood pressure A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water could contribute to heart health. 6. Lowers cholesterol levels The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol. 7. Supports digestion The fiber, omega-3 fatty acids and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas. 8. Reduces inflammation The antioxidants in chia seed water could also help you mitigate chia seed water risks For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. Alexander says drinking too much chia seed water could cause issues including bloating, gas or constipation, especially if taken without enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water. There is also a small risk of allergic reactions. Alexander warns that "people with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time." How to make chia seed water It's easy to make chia water but before you mix your first glass remember that chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink it but waiting too long will make your drink pretty gelatinous. Ingredients: 8 oz of water 1-2 tbsp of chia seeds Lemon juice Preparation: Put your water, lemon juice and chia seeds into a drinking glass. Let your seeds steep for as long as you'd like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir and enjoy. If you don't like lemon juice, you can add honey, fruit slices or water flavor drops. Chia seed water alternatives The consistency or taste of chia seed water may not be for everyone. If that's you, consider these alternative ways to get the same benefits. Alexander has two recommendations for anyone who doesn't like chia seed water. Chia seed pudding : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam. Manuta/Getty Images She says "Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s and antioxidants within them, making them great options for incorporating the chia seed into one's diet in different forms." Chia Seed Water FAQS How often should I drink chia seed water? This will vary by individual, but it's safe to drink it daily as long as you're staying properly hydrated. If you're on certain medications or have specific health conditions, confirm with your medical practitioner first before adding chia seed water to your diet. What happens if you drink chia seeds water daily? Chia seeds provide fiber, are rich in omega-3 fatty acids, so you'll have better digestion and heart health, among other health benefits. Is drinking water with chia seeds good? Yes, drinking water with chia seeds is good for you. It improves digestion, keeps you hydrated and more.
