As a dietitian, I often find myself talking about poop. Or more specifically, someone not being able to poop, be it chatting with my overly comfortable Uber driver or a close family member. Honestly, I don’t mind talking about poop and think it’s something we should be talking about more frequently to help more people get to the bottom of their bathroom problems (pun intended). And I have a pretty foolproof strategy to help them.
My secret weapon against constipation? Chia seeds.
Why Chia Seeds Are the Best Food to Help You Poop
I swear by chia seeds for constipation. They contain the kind of fiber that’s especially helpful when you can’t go: soluble fiber. Soluble fiber is the kind that absorbs water. This is why chia seeds swell up and turn into a gel-like consistency when soaked in water. Soluble fiber is also the type that helps lower cholesterol.
While constipation can happen for many reasons, dehydration is often at the center—either on its own or in addition to a diet too low in fiber and/or fat. When you’re dehydrated, there isn’t enough water in your GI system, causing your stool to harden and seriously slow down movement in your gut. The water-filled soluble fiber helps loosen things up to get it moving again.
While there are other healthy sources of soluble fiber—like oatmeal and whole-wheat breads and pastas—they’re typically not the kinds of foods you feel like eating when you’re really backed up. Chia seeds, on the other hand, pack a ton of fiber into a small serving that you can quickly and easily eat. For example, just 2 tablespoons of chia seeds deliver 8 grams of fiber, most of which is soluble. You’d need to eat 2 cups cooked oatmeal, 4 slices of whole-wheat bread or 2 cups cooked whole-wheat penne pasta to get close to that same 8 g.
The Best Way to Eat Chia Seeds When You’re Constipated
My go-to—especially when I’m painfully backed up—is to toss them back straight out of the Mason jar I keep them in and wash them down with at least 16 ounces of water right away and then more after that. I’ll be honest—swallowing chia seeds dry doesn’t result in the most pleasant mouthfeel, and you can’t exactly control how many you’re eating this way—but it’s quick.
Another option is to add chia seeds to water—1 tablespoon chia seeds for every 8-ounce cup—and stir for about 30 seconds until they turn into that gel-like consistency. To give it a little more flavor, you can make our Healthy Gut Tonic with Chia (pictured above), which adds lemon juice and a kick of cayenne pepper—also known to stimulate the gut. The best time to chug down chia seeds is at night, so they can do their magic while you sleep, and you can do your business in the morning before leaving the house.
The right amount of chia seeds totally depends on your level of constipation and the rate at which your GI system moves. I’d suggest starting with 1 to 2 tablespoons and then adding an extra 1 to 2 tablespoons later in the day if there’s still not much movement happening. Anytime you’re adding more fiber to your diet, you also want to drink more water—otherwise, you might find yourself even more bound up.
Preventing Future Problems
While chia seeds are a great quick fix for constipation, a better strategy is to make sure your overall diet includes a healthy combination of foods that help keep you regular and free from chronic constipation. This means getting in plenty of water, healthy fats and fiber—both soluble and insoluble fiber. Whereas soluble fiber mixes with water, insoluble fiber does not. Instead, it acts like the bristles of a broom, smoothly sweeping things through your gut. Getting a mix of both kinds of fibers—which happens more easily if you’re eating a balanced diet—is the best combination to keep your bathroom routine normal.
The Bottom Line
Constipation is no fun and can quickly become a health issue if not dealt with. Eating chia seeds can be a fairly quick solution when you’re bound up to help get things moving. Eating chia seeds and other fiber-rich foods regularly, and staying well-hydrated can help prevent becoming constipated. Besides downing chia with water, you can enjoy them in recipes like our Cocoa-Chia Pudding with Raspberries—which gives you almost half your day’s worth of fiber in one serving. Sprinkle chia seeds into your oatmeal, yogurt or smoothies, or try our Overnight Oats with Chia Seeds.
