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Need to Know: Chia Seeds

Kelsey Russell-Murray · January 2, 2021 · Leave a Comment

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Chia seeds are a daily part of my diet. These little black seeds are a nutritional power house and are so easy to incorporate into your diet! 

Chia pudding served with yogurt, peanut butter, bran and blackberries

3 Facts About Chia Seeds:

  • Chia seeds are an excellent source of plant-based omega-3 fatty acids 
  • Chia seeds are hydrophilic, meaning they absorb 10-12 times their own weight in water or other liquids. When mixed with a liquid, chia seeds absorb the liquid and form a gel. Because of this they can be used as an egg replacement and to thicken sauces. 
  • Chia seeds are an amazing source of dietary fiber. One ounce (28g) of chia seeds provides 11 g of (mostly insoluble) fiber, making them an excellent food to promote gut health! 

Best Ways to Eat Chia Seeds:

  • Soaked and made into a pudding or overnight oats
  • Added into smoothies 
  • As a topping for oatmeal, yogurt or salads
  • As an egg replacement in baked goods  
Chia pudding topped with granola, berries, hemp hearts and banana
Green smoothie pouring from mason jar

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HI, I’M KELSEY!

I’m a gut health-obsessed Registered Dietitian. My goal is to bring you value through providing wellness tips, the most up-to-date nutrition information, and simple, plant-based meals. Welcome!

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