Chia is high in soluble fiber, as you may already know. But what does this actually mean for your health? In this post, I explain exactly why soluble fiber is so vital for good health.
Let’s start with something nobody likes to talk about, but everyone has to deal with: poo.
Soluble Fiber Keeps Your Poo Regular & Painless
Soluble fiber helps keep your bowel movements normal. Consuming sufficient amounts of soluble fiber helps to increase the bulk of one’s stool, and also to soften it, making it easier to pass.
If you’re suffering from loose stool, you’ll find that increased consumption of foods high in soluble fiber help in turning the stool solid. Soluble fiber also provides relief to people suffering from Irritable Bowel Syndrome.
Also, consumption of sufficient amounts of soluble fiber – such as a tablespoon of chia a day – helps prevent diseases in the colon and reduces your chances of developing hemorrhoids.
Other health benefits of soluble fiber
Lowering cholesterol levels
Consumption of soluble fiber foods such as chia has been found to lower the level of cholesterol by binding with bile acids and cholesterol in the digestive tract, and prevents it from being absorbed into the blood stream. High cholesterol levels are the leading cause of diseases such as hypertension and clogged arteries. It has also been shown to reduce blood pressure.
Controlling blood sugar levels
Soluble fiber helps in controlling sugar levels by reducing the speed of digestion and the release of sugar into the blood. The fiber acts by attracting water and forming a gel, which slows digestion by decreasing the conversion rate of carbohydrates into glucose as well as slowing the release of glucose into the blood stream. This is especially helpful to people suffering from diabetes. Consumption of soluble fiber has also been shown to reduce the probability of developing Type 2 diabetes.
Helping in weight loss
Soluble fiber helps you feel full faster and therefore consume less amounts of food. You also feel full for longer periods of time, thus reducing the frequency of eating. In addition, the gel formed when soluble fiber mixes with water traps some carbohydrates which would have otherwise been absorbed into the body, thus lowering the amount of carbohydrates absorbed by the body. This is why chia is touted as a natural weight loss healthy food.
Sources of Soluble Fiber
In addition to chia seeds, dietary sources of soluble fiber include legumes, oats, rye, barley, broccoli, carrots, sweet potatoes, onions, nuts, flax seeds and some fruits like bananas, plums, cherries, prunes, apples and pears.
Out of these, chia has a massive fiber content: most experts agree on a figure around 30%. Eating this powerfood is an effective and easy way to add soluble fiber to your diet.
Bottom line
Now you know why soluble fiber is so important to maintaining good health, you can see why so many people are choosing chia seeds as their preferred vehicle for fiber. It’s easy to get your daily fiber requirements using chia, and as a bonus, you get the dozens of other health benefits too.
