From a naturopathic perspective, incorporating chia seeds into your diet is a practical way to enhance fibre intake, nourish the gut microbiome, and support whole-body health.
Chia seeds are an easy way to boost your intake of fibre, omega-3s, protein, and polyphenols, nutrients that protect your cells, support gut health, and help lower inflammation.
🟢What is in a chia seed?
2 tablespoons of chia seeds provides: around 5g of protein, 10 g of fibre, omega-3 fatty acids, magnesium, manganese, calcium and selenium (which a lot of people in New Zealand are deficient in).
They also contain plant polyphenols that can help reduce inflammation in your body.
🟢What are the main benefits of eating them?
They can help to control your blood sugar and feel full for longer.
They can support your digestion and regular bowel motions.
They can help to lower inflammation, support heart health and brain function.
Some studies show they can help to lower cholesterol levels and blood pressure.
🟢How to eat chia seeds?
Soaking them (for 10 minutes) can make them easier to digest but it's not essential.
You can add them (start with one teaspoon) to smoothies, overnight oats, stir into yoghurt, sprinkle over muesli, chia puddings. Or add them to seed crackers, homemade baking (muffins/pancakes) or add 1 teaspoon to water with lemon for a nice drink.
There are lots of different foods you can enjoy, or reduce, to help support your health or manage specific health concerns. If you’d like more personalised guidance, I’d be happy to chat with you over a phone call or consultation.
References:
Pam, P., Asemani, S., Azizi, M. H., & Jamilian, P. (2024). Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis. Journal of Nutritional Science, 13, e91. https://doi.org/10.1017/jns.2024.70
Güney, H. D., & Göbel, P. (2024). Chia seeds (Salvia hispanica L.): A comprehensive look at their attributes, phytochemical profile, and impact on health. Journal of Food, 49(4), 766–776.
Sheck, L., Davies, J., & Wilson, G. (2010). Selenium and ocular health in New Zealand. New Zealand Medical Journal, 123(1316).
The Doctor’s Kitchen. (2025, December 6). What are chia seeds good for? The Doctor’s Kitchen. https://www.thedoctorskitchen.com/learn/what-are-chia-seeds-good-for
Fernández, J., Ixtaina, V. Y., & Nolasco, S. M. (2017). Nutritional and therapeutic perspectives of chia (Salvia hispanica L.): A review. Food Science and Technology International.