If you’re backed up, sitting on the toilet and pushing out a whole lot of nothing until you burst a blood vessel isn’t an option. And a lot of times, neither is taking a laxative and having to wait 6-12 hours until your anus does its best Jackson Pollock impression.
Luckily, though, there’s a natural remedy for conspiration: chia seeds.
One of the best organic laxatives in the world (and the same seeds that sprout out of Chia pets), chia seeds can really get things moving in the ol’ digestive tract.
Read on to learn exactly how and the health benefits of chia seeds, the five ways you can use chia seeds to treat constipation, how they can improve your gut health, and whether you should add them to your daily diet.
Do Chia Seeds Make You Poop?
The short answer is yes—chia seeds do indeed help you poop. They’re loaded with fiber, helps them bulk up your stools more than a gym bro during bulking season. In fact, 2.5 tablespoons of chia seeds contain a whopping ten grams of fiber. This makes it easier for your stools to slide through your digestive tract.
Chia seeds are also hydrophilic, meaning they can absorb a sh*t ton of water (up to 12 times their weight in liquid) and produce a coating of gel around them that lubricates the digestive tract, which makes it even easier to take a healthy dump.
5 Ways to Use Chia Seeds to Treat Constipation
If you need to unplug your gut, here are five ways to chow down on chia seeds.
1. Put Them In a Glass of Water
Even though chia seeds can lubricate your digestive tract with the hydrophilic coating of gel they produce, they can also absorb up to 12 times their weight in liquid, so they can dehydrate you. Make sure to stay hydrated by dropping them in a glass of water and ingesting them through that, especially if you’ve been eating a lot of chia seeds that day.
2. Make the Viral “Internal Shower” Drink
TikTok made the “internal shower drink” go viral, and for good reason. Created by Dr. Daryl Gioffre, a board-certified chiropractor, the “internal shower” drink or a “constipation reliever shot” (which is six ounces of water, two tablespoons of chia seeds, and one slice of organic lemon juice) is backed by gastrointestinal doctors at Baylor College of Medicine and Providence Saint John’s Health Center in Santa, Monica, California.
The one-two punch of a liquid and fiber can trigger bowel movements, so if you need to get things going down there, consider making yourself this drink.
3. Add Them to Yogurt
Yogurt is a fermented food, which means it’s chock full of probiotics. Probiotics are live microorganisms like bacteria or yeast that are almost identical to the healthy bacteria that naturally inhabit your gut. These healthy bacteria can improve the condition of your digestive tract and regulate your bowel movements.
4. Put Them in a Smoothie
Chia seeds can not only boost your smoothie’s nutritiousness since they’re so rich in fiber, protein, omega-3 fatty acids, antioxidants, vitamins, and minerals—but they can also make it taste better. Chia seeds absorb liquid like a sponge, so they can thicken your smoothies. Their nutty flavor can also complement the sweetness of your smoothie.
5. Eat Them Raw
Last but not least, you can just pop chia seeds raw. But make sure not to eat too many at a time and drink water right after. Since they can absorb so much liquid, they can swell up and become a choking hazard.
Do Chia Seeds Really “Clean Out Your Gut?”
When people say “clean out your gut,” they’re really talking about improving your digestive health. Chia seeds carry prebiotic fibers, which foster the growth of healthy bacteria and cut down the levels of harmful bacteria in your gut biome.
However, maintaining a healthy gut biome requires a lot more than snacking on chia seeds. In addition to doing the standard things that contribute to good health—eating a balanced, high-fiber diet that’s low in processed foods and sugars, staying hydrated, and getting regular exercise and good sleep—remember to eat fermented foods like yogurt, kimchi, and sauerkraut that infuse your gut with probiotics/healthy bacteria. You can also take probiotic supplements every morning.
Can You Eat Chia Seeds Every Day?
As you can see, chia seeds are highly nutritious, so you’re (probably) in the clear to eat them every day. To avoid dehydration and discomfort within your digestive system or any digestive issues, though, make sure to eat them in moderation, like everything else in your diet.
Don’t Eat Chia Seeds without DUDE Wipes
If you’re experiencing bloating and constipation and need to make a grocery run to grab some chia seeds, make sure to take a detour to the toilet paper aisle and stock up on DUDE Wipes after you Jackson Pollock your toilet.
