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Chia: The Mighty Little Seed That Could

I think I can, I think I can… add more fiber to my diet?!

It’s no secret that North Americans don’t eat enough fiber; breakfast, lunch, supper and snacks usually contain everything but.  When a slice of whole wheat toast contains only 2 grams of fiber it seems like the end of world trying to 30 grams into our bodies every day.

Simple fact: 1 ounce of chia contains 10 grams of fiber!  Yep that’s right!!  1/3 of your daily allowance in two tablespoons of seeds.  Jackpot!!  So why aren’t you eating them???  Here are some more reasons why we all need to add a little chia to our lives.


Ok I already said how much fiber these little guys contain but why is this important?  Fiber is one of those absolutely necessary nutrients.  Now you may say “I thought the human body couldn’t digest fiber” and you would be right, but that’s exactly why we need it.  Fiber swells providing bulk to our stools.  It binds with toxins and other waste to help move the nasty stuff out of our bodies in a timely manner.  Research has shown that people who have an adequate intake of dietary fiber are at a decreased risk of heart disease, diabetes and often maintain a healthy body weight.  High fiber diets have been shown to keep blood sugar levels steady; this is not only important for diabetics but for everyone.  Stable blood sugar levels help keep the afternoon blahs at bay.  Stable blood sugar equals stable energy levels and deter us from consuming sugary calories.

Nutrients and Healthy Body Weight

Chia seeds are a great source of omega 3’s which help to raise HDL (the good cholesterol) providing defense against heart disease and stroke.

2 tablespoons or 1 ounce of chia seeds provide 18% of daily calcium requirements; great news for all of us non-dairy consumers.

Vegetarian?  Find 5.6 grams of protein in this small serving size.

Other essential nutrients include: phosphorus, manganese, potassium and copper.

While chia seeds themselves have not been found to promote weight loss they do contribute to keeping off unwanted pounds.  The nutrient values help the body to naturally detoxify and keep the digestive tract in tip top shape!

How to Consume

The most popular way to eat chia seeds is to make a chia seed pudding.  The texture comes out similar to tapioca.  Add 2 tablespoons of chia seeds to ½ cup of almond milk (or milk of choice), ¼ teaspoon vanilla; whisk and refrigerate for 1 hour or overnight.  Top with fresh berries for the perfect breakfast!  Once in a while I’ll add a tablespoon of cacao powder and a ½ teaspoon of honey for a chocolatey treat you can feel good about 😉

Or you can sprinkle chia seeds over your cereal, yogurt, salads…the possibilities are endless!

Let me know your favorite ways to incorporate chia into your diet.


The Prescription for Flavor Podcast looked at 3 Fat Blasting foods; listen here!


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