By now I’m sure most of us have heard of and even started incorporated chia seeds into our diets. Sprinkle some in your shake, your yogurt, salads... and even your water! ..huh??
I’ve recently been getting some questions around this hottest new trend. “A chia seed water a day keeps the (fill in the blank) away.” I’ve heard claims about weight loss, glowing skin, resolving digestive issues, boosting energy and others. The packaged food industry is also catching on to the trend. If adding chia seeds to water yourself is too much, you can now purchase bottled chia seed water for about $4-6 / bottle.
So what’s the deal? Is this the latest hyped up health fad or something you should get on board with? In general incorporating chia seeds and more water into the diet is a great thing. Chia seeds are the latest deemed “super food” and for good reason.
Although there is no single “super food” – there are certainly nutrient dense foods out there and chia seeds are one of them. High in fiber, low in calories and packed with vitamins and minerals. It can aid with digestion, improve gut health, help lower cholesterol, manage blood glucose levels, and assist with weight loss by keeping you fuller longer. It goes without saying water is an important part of a healthy diet and lifestyle. The more we stay hydrated the better.
Combining the two, can be a low cost, easy way to boost the quality of your diet. Although some might refer to the taste as “earth-like” chia seed water definitely has its benefits. If you can get past the taste, chia seed water is a great option to incorporate into your diet.
That being said, there are some considerations. Rapidly increasing fiber consumption can cause some gut discomfort like gas, bloating, cramping and more. If you generally have a low fiber diet (little to no veggies, fruits, nuts, seeds, and whole grains) I would recommend going slow with this trend. Daily recommendations of fiber intake are 25g for women and 30g for men. One tablespoon of chia seeds has about 10g fiber. Start with increasing fiber intake 5g at a time for a week and see how you feel. Introducing fiber to your diet is like incorporating weight training into your routine. You wouldn’t walk into the gym for the first time in 2 years and pick up the 40-lb. dumbbell. You’d start slow and gradually build up. The same idea goes for incorporating fiber to your gut. Slow and steady wins the race.
For me I’m going to stick to sprinkling chia seeds on my yogurts, salads and shakes and keep drinking my water separately. But if you have a difficult time incorporating fiber and water- it might be a good two for one approach to get them in! I would also recommend making it yourself for the most cost-effective way. Packaged options can also be loaded with sugar depending on the brand.
Would love to hear from you all – have you tried this latest trend? If so, what do you think? If not, is this something you would try?