IBS Diet: Chia Seeds and Soluble Fiber

How do Chia Seeds help with IBS?

Chia is the current “it” seed.

I may be giving away my age but I remember the chia craze a little differently from the 70s and 80s. Back then I was a kid and I wanted a Chia pet. Check out the commercial below.

I grew up thinking of chia seeds as toys that sprouted, so learning how incredibly healthy and beneficial they are for digestive health was a surprise.

So how do chia seeds help relieve IBS?

Doctors typically tell IBS patients they need to increase fiber in their diet but they don’t specify what kind of fiber. There are two kinds of fiber, insoluble and soluble.

Insoluble fiber (found in bran, apple peels, and cabbage) can often make IBS symptoms like gas and bloating much worse. Soluble fiber (found in oranges, white rice, peeled pears and psyllium seeds)  is much more calming to the digestive tract and has the ability to absorb lots of water.

Chia seeds are a great source of soluble fiber. When mixed with water they produce a  ‘chia gel’. This soft and fibrous gel not only scrubs and cleans intestinal walls as it travels through the body, but it can also ease diarrhea by becoming a bulking agent that improves the consistency of stool.




Nutritional powerhouse!

Chia seeds have a ton of protein and are prized as a filling, energy-giving food that helps regulate blood sugar. Chia is also very high in potassium, boasts the anti inflammatory magic of omega 3s, and has high levels of iron, and calcium.

Because of their popularity you can buy chia seeds at Whole Foods, your natural health food store or online. You can add them to your diet by throwing seeds into smoothies, over oatmeal or in plain yogurt. They can even be used in gluten-free baking or just eaten straight.

If you want more recipes for chia seeds check out this article for more chia facts and 10 recipes!

And please share your favorite chia recipes in the comments below.


angelafavheadshotAngela Privin is proof that IBS is NOT an incurable disease or a disease at all. IBS is a body out of balance. It’s an invitation for change. After solving her own IBS mystery more than a decade ago Angela trained as a health coach to help others.

Angela uses both science and intuition to help people figure out what’s out of balance in their body. She works with lab tests, dietary changes, supplementation and nervous system rebalancing. Get help rebalancing your digestive system and solving your IBS mystery here.

One Comment

  1. Pingback: Just a Gut Reaction | Sneaker Sagas