Chia Seeds And Constipation

Overview

Small but packed full of nutrients including dietary fibre, vitamins (A, B, K, E, D), minerals, antioxidants and omega 3 (ω-3) fatty acids particularly alpha-linolenic (ALA), chia seeds are considered ‘’superfoods’’ that have taken the world by storm during the mid 20^th century. Nowadays, it is almost impossible to find a celebrity, fitness influencer or health enthusiast who does not consume or rave about the nutrient-dense frog egg-resembling ‘’superseeds’’.

Not a lot is known about how chia seeds affect constipation as research in this area is lacking. Can a spoonful of chia seeds a day truly keep constipation away? Or can chia seeds, due to their high fibre content, actually cause constipation and make digestive issues worse? This article aims to answer these questions and more, helping you decide whether the benefits of chia seed consumption outweigh the risks when it comes to constipation. 

Understanding chia seeds and constipation

What are chia seeds?

Originating from Southern Mexico and Northern Guatemala, chia seeds are small (2 mm long, 1-1.5 mm wide, and 1 mm thick), black or white-coloured, oval-shaped seeds from the plant Salvia hispanica L.¹

What is constipation?

According to Cleveland Clinic,² constipation is a common gastrointestinal condition characterised by the following: 

• Less than three bowel movements a week 
• Hard, dry and/or lumpy stools 
• Pain and difficulty in passing stools
• A feeling of incomplete bowel emptying

Over 16 out of 100 adults are affected by either a few, or, all of the above-mentioned symptoms of constipation, as demonstrated by the National Institute for Diabetes and Digestive and Kidney Diseases.³ 

How do chia seeds affect constipation?

Long story short, chia seeds can either induce or prevent constipation,⁴ depending on how many are consumed and how they are consumed.  

Constipation² has many causes including lifestyle factors, medical conditions, pregnancy and pain medications⁵ such as narcotics or opioids (opioid-induced constipation). Lifestyle factors such as a low-fibre diet² appear to be one of the biggest culprits for constipation.

Fibre⁶ is a type of carbohydrate found exclusively in plant foods such as fruit, vegetables and grains. Fibre is not digested or broken down in the body and has main two kinds:

1. Soluble fibre: dissolves in water (hence soluble), forming a gel-like substance. It functions to slow down the passage of food from the stomach to the intestines

2. Insoluble fibre (or ‘’roughage’’): holds onto water (hence insoluble), effectively working to speed up the passage of food and adding bulk to stools 

To prevent constipation and improve overall health, adults are advised to consume between 25-35 grams of dietary fibre per day⁶ or a total of 14 grams of fibre for every 1,000 calories. 

Chia seeds are an excellent source of dietary fibre, containing over 34-40g of dietary fibre per 100 gram serving (18-30%).¹ Since the majority of fibre in chia seeds is insoluble (85-93%) and only a small amount is soluble (7-15%), moderate chia seed consumption can act as a great constipation remedy⁴ by helping regulate bowel motions, leading to softer, looser and bulkier stools.

On the other hand, excessive chia seed consumption can have a laxative⁴ effect, contributing to constipation and other gastrointestinal (GI) issues such as bloating, abdominal pain, diarrhoea, gas and cramping. Chia seeds can also exacerbate constipation symptoms if not enough water is consumed. Water causes chia seeds to swell up in size and absorb as much as 12 times their weight, thus forming a gummy gel which resembles, as many would put it, ‘’tadpoles’’, ‘’frog eggs’’ or ‘’fish eggs’’. However, when one is dehydrated, chia seeds form a viscous (thick) substance which can block the digestive tract, leading to constipation. 

People with gastrointestinal disorders such as irritable bowel syndrome² (IBS), in particular should be careful of how many chia seeds they consume since excessive fibre intake can worsen constipation and cause flare-ups. 

When and how to use chia seeds for constipation?

When to consume chia seeds for constipation?

To date, no scientific evidence available demonstrates when chia seeds should be consumed to offer the most constipation relief. 

Some sources suggest that the ‘’best time’’ to consume chia seeds is in the morning⁷ whilst others suggest the evening⁸. Unfortunately, these sources are not credible and thus, this information should be taken with a pinch of salt.

Therefore, until emerging research suggests otherwise, people suffering from constipation should eat chia seeds whenever is most convenient and depending on how severe their constipation symptoms are. 

How to use chia seeds for constipation?

According to Mayo Clinic Health System,⁹ chia seeds can be used in a variety of ways to alleviate constipation due to their mild flavour. 

For instance, if consumed in the morning, chia seeds can be sprinkled on cereal and yoghurt or added to water, smoothies, juices and oats. On the other hand, if consumed later during the day or at night, chia seeds can be sprinkled on salads for a nutrient-dense dinner or used to make delicious but healthy and filling snacks such as chia pudding (recipe linked!),⁹ granola bars and muffins. 

Whole chia seeds have a hard exterior which can be quite difficult to digest and absorb by the body.¹⁰ Therefore, people who suffer from chronic constipation or severe constipation might find more constipation relief when consuming ground, milled or sprouted chia seeds. 

How much chia seeds is enough for constipation?

The amount of chia seeds needed to relieve constipation depends on how severe, chronic and frequent the constipation symptoms are. 

One serving of chia seeds equates to around 2 tablespoons⁹ and has a whopping 10 grams of fibre for only 140 calories. To prevent constipation, try adding chia seeds slowly into your diet, so perhaps start with 1 tablespoon or even 1 teaspoon per day and gradually build up to 2 tablespoons. 

Things to remember

Despite their protective effects on the digestive system, chia seeds are not the ‘’be-all-and-end-all’’ when it comes to constipation. In fact, studies investigating the link between chia seeds and constipation are lacking, urging further studies to be conducted in this area. Therefore, chia seeds should not be completely or solely relied on to relieve or prevent constipation. One should aim to increase overall dietary fibre intake⁶ by not only considering eating chia seeds, but consuming more fruit (particularly prunes which can also be used to make prune juice), as well as vegetables, whole grains and even fermented foods such as sauerkraut, kimchee, kefir, miso and kombucha. Diets containing a variety of high-fibre plant foods have been shown to be key in improving gut health⁴ as they help increase the growth of beneficial bacteria within the gut. Having a healthier gut may improve constipation and aid digestion. 

Besides consuming high-fibre foods and chia seeds, the latter of which can be quite expensive and might not be a safe option for everyone including those with allergies¹¹ or on medications for diabetes¹² and/or blood pressure¹³, constipation can also be relieved and treated naturally via the following home remedies:¹⁴

1. Fibre supplements: particularly for those who struggle to get enough fibre from their diet as it is preferable to get fibre from natural food sources. E.g. methylcellulose

2. Water: Try to drink at least eight cups⁶ of water per day 

3. Exercise: Move more to get things moving

4. Stool softeners: Stool softeners¹⁵ absorb liquid into stools, making them easier to pass. E.g. docusate sodium

5. Laxatives: There are many types of over-the-counter (OTC) laxatives, with the main being: 
   • Osmotic laxatives:¹⁴ attract water (hence osmotic) into the intestines, thus helping soften stools. E.g. polyethylene glycol
   • Stimulant laxatives:¹⁴ stimulate (hence stimulant) muscles within the intestines to contract, thus helping induce bowel movements. E.g. bisacodyl
   • Bulk-forming laxatives:¹⁵ absorb liquid into the intestines, thus helping add bulk to stools. E.g. psyllium

A word of warning if taking laxatives or stool softeners: they should not be consumed over a two-week period, especially without supervision from a doctor or healthcare provider. Laxative abuse² (overuse) can actually make constipation symptoms far worse and even cause dehydration and electrolyte imbalances.  

Summary

Constipation is characterised by poor bowel function and changes in bowel habits, mainly the frequency of bowel motions (less than three per week) and the consistency and texture of stools (hard, dry and/or lumpy). 

We all suffer from occasional constipation and although the National Institute for Diabetes and Digestive and Kidney Diseases does not consider it to be a disease, it can be a symptom of an underlying medical condition such as irritable bowel syndrome or a sign of pain medication or laxative abuse. Therefore, it is something to keep an eye on especially when symptoms become severe, frequent or chronic.

Low dietary fibre intake is one of the main causes of constipation. Chia seeds are especially rich in insoluble fibre which makes them a ‘’double-edged sword’’, so-to-speak when it comes to constipation. Depending on how many chia seeds are consumed, chia seeds can either alleviate or induce constipation. If eaten with a balanced approach, chia seeds can offer great constipation relief by softening hard stools. However, if eaten in excess and/or not enough water is consumed to push them through the digestive tract, chia seeds can cause constipation and worsen existing constipation symptoms including abdominal discomfort.  

Chia seeds can be consumed anytime as no research, as of yet, suggests a particular time when they ‘’work best’’ to relieve constipation. Due to their versatility and mild flavour, chia seeds can be used in many ways; they can be added to water, smoothies, juices and baked goods and even used as an egg substitute in vegan recipes. 

Another well-established natural remedy for constipation is prunes which can be eaten fresh or dried or even made into a prune juice. Other home remedies that can relieve constipation and even treat constipation caused by medication naturally include sufficient water intake, fibre supplements, regular exercise, laxatives and stool softeners. 

If taking laxatives and/or stool softeners, it is important to work with a healthcare provider as they can cause severe constipation, dehydration and electrolyte imbalances if abused and/or consumed for a long period of time.