Chia seeds, weight loss and fiber
Recent internet trends have promoted adding chia seeds to your water to aid in weight loss. Chia seeds are a high fiber, antioxidant-rich superfood that can be a great addition to a healthy diet, but will they help you lose weight?
Do chia seeds support weight loss?
There is no research supporting the claim that chia seeds alone can help with weight loss, although, one serving of chia seeds contains a whopping 11 grams of fiber. High fiber foods as part of a healthy diet and exercise may help support you on your weight loss journey.
Effects of fiber on the body
A high fiber diet is associated with improved blood sugar control, lower cholesterol and regular bowel movements. Additionally, fiber may help you stay fuller for longer and help you reduce snacking throughout the day.
Fiber is an essential part of a healthy diet and, in addition to all its benefits, a high fiber diet can help reduce your risk of:
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Gastrointestinal issues
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Obesity
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High blood pressure
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Heart disease
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Stroke
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Type 2 diabetes
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Colorectal cancer
How much fiber do you need?
Most U.S. adults are only reaching half of their recommended daily fiber intake. Providence experts recommend the following amounts based on your age and gender but note other health factors can affect your recommended fiber intake. Make an appointment with a Providence physician today to determine the right amount for you and your goals.
|
Age |
Women |
Men |
|
19-30 |
28 grams |
34 grams |
|
31-50 |
25 grams |
31 grams |
|
51 and older |
22 grams |
28 grams |
Tips for getting more fiber
If adding chia seeds to your water helps you hit your recommended fiber intake, then keep it up! Here are some other ways you can add more fiber to your diet:
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Switch to whole-grain bread
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Add legumes to your diet
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Focus on fibrous fruits and veggies like apples, berries, stone fruit, broccoli and Brussels sprouts
Talk to your primary-care physician about more ways to increase your fiber intake. Looking for a primary-care physician? Find a Providence physician who's right for you.
