Chia seed benefits as a rich source of fiber

Fiber and its impact on colon cancer, triglycerides, cholesterol and losing weight


Fiber is known to be important but for the rest fiber remains a mystery. What exactly is fiber and what are the exact health benefits? Basically, fibers are carbohydrates that are not able to be digested. Not all fiber is the same, soluble fiber partially dissolves in water while insoluble fiber does not dissolve in water. This difference is important when it comes to fiber and its effect on different diseases. Then the more calories you eat, the more fiber you need. In general, an adult need between 30 to 35 grams fiber per day, yet the average American eats only 15 grams of dietary fiber a day.

Chia seeds provide the missing daily fiber intake!


Chia seeds and colon cancer

Chia seeds have a unique blend of both insoluble and soluble fiber. Insoluble fiber is not suitable for much fermentation but it is important in the colon. Insoluble fiber provides the bulk in the stool, it also makes the fermentation take place all along the entire length of the colon, including at the end, where the majority of colon cancer occurs. Without the existence of insoluble fiber, most of the fermentation would thus take place in the initial part of the colon, leaving the end of the colon prone to colon cancer.


Fibers and cardiovascular diseases

Several different studies show that a high intake of dietary fiber is related to a lower risk of heart disease.  In a different Harvard study over 40,000 it was found that a high total dietary fiber intake lower risk of coronary heart disease by 40%. Cereal fiber was found to be particularly beneficial. Another Harvard study with female nurses gave the same results.


Furthermore, fiber is also linked with the metabolic syndrome, a constellation of elements that increases the chances of diabetes and developing heart disease. These elements include a high blood pressure, a high insulin level, overweight (especially belly fat), high levels of triglycerides and low levels of HDL (good) cholesterol. Different studies show that a higher intake of cereal fiber and whole grains such as chia seeds revert this increasingly common syndrome. One study latterly states that “Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease …]


Fiber slows down the body's process of breaking down foods to sugars, resulting in more stable blood sugars. See also for more sugars and chia and diabetes section. Furthermore, once in the stomach, the fiber is bulky so it make us feel full. Insoluble fiber moves out of the stomach fast unless there is protein, soluble fiber, fat, or protein to slow it down. The soluble fiber, especially the viscous types that hold onto water like in chia seeds, will slow down the stomach in emptying itself and this is especially true when eaten with some fat and lots of fluid and.


This effect of slowing down is also true for food in the small intestine. Here too the presence of the gel-like soluble fiber like in chia seeds slows down while insoluble fiber speeds transit time up. In fact chia seeds can absorb up to 10-12 times their weight in water, thru which chia seeds become a gelly substance which make your stomach expand. In fact, just 1 ounce of chia seeds represent a third of the recommended daily dietary fiber. By weight, chia seeds are 40% fiber. Therefore, adding chia seeds to your diet is an easy way to ensure yourself from a good amount of fiber, which is essential for you digestive health.



Fiber is successful in several different ways such as reducing chances of colon cancer, lowering the risk of heart disease, improving the body’s metabolism, which implies high blood pressure, high insulin level and risk of diabetes. Fiber stabilizes the body’s process of breaking down the foods into sugars, which result in more stable blood sugars. Fibers also makes us feel full making us eat less.

Since an average American eats only 15 grams of dietary fiber a day while his daily need his 30 – 35 grams, chia seeds provide an easy source of daily dietary fiber need.

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