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Health Line
20 hours ago
- Health
- Health Line
Gut Check: A Dietitian's Take on Creating a Space that Supports Your Gut Health
Key takeaways For a happy gut, try to stock your fridge and pantry with whole, natural foods that contain pre- and probiotics. Organize your space and designate areas for types of food prep to create a 'flow' that makes it easy to navigate. Nutrition expert Jared Meacham shares some tips about creating a gut-healthy kitchen. Hint: it doesn't have to involve tons of cooking. With the right tools, there are plenty of quick, easy options. Tummy. Stomach. Gut. Gastrointestinal (GI) tract. So many names, even more microorganisms — at least 100 trillion in fact. Most of these are important for your digestive health. Other, less helpful microorganisms can affect your GI tract in negative ways. Gut health, in short, refers to the diversity and balance of around 200 different species of bacteria, viruses, and fungi in your digestive tract. Most microorganisms in your gut are meant to help you digest food, stabilize your metabolism, lower gut inflammation, and more. If your gut has been acting a little funky lately, it's most likely trying to tell you something about what you've been eating. Listening to your body and prioritizing your gut health can help improve your overall health as well. Our expert | John Meacham Jared Meacham, PhD., RD, CSCS Dr. Jared Meacham is a registered dietitian, fitness professional, and educator. He manages the global fitness programming for an international development institution, teaches at the university level, and practices dietetics in a variety of settings. Throughout the article, he shares some tips for a gut-friendly place, from everything food and prep to tools and kitchen space Getting started | food & nutrition Before we get into it, let's refresh on two things that are essential to keeping your gut health in check: probiotics and prebiotics. If fiber and whole, natural foods are not a staple for your diet, try and focus your attention on eating foods that contain more prebiotics. If you're eating whole foods like vegetables and high fiber foods but know you're not getting enough probiotics (fermented foods), try and make that your focus to rebuild your microbiome. Staples for gut health Healthy eating ideally consists of having at least half your plate filled with vegetables and fruits. 'Prioritize accessibility to staple foods that make up 80% of your healthy diet,' Dr. Meacham suggests. Let's break it down further. *Note that these are not exhaustive lists. Adjust as you need to, and avoid anything that makes your gut feel worse. Frozen fruits, veggies, and bread These can be huge time savers, suitable to use in a variety of dishes Ultimately it's the prebiotics that are going to feed and nourish the probiotics that need to be maintained in order to optimize immunity, digestion, and absorption. Creating your healthy kitchen: How to get started Think of your kitchen like a huge bag that has your all-day essentials inside. Over time you gather receipts, change, chapstick, and other items you might need. Sometimes you throw these things in, other times you try and place them mindfully. But then, at the end of the day, you need your keys. And you look down and see everything you've accumulated except for those shiny, metal prongs. Dr. Meacham shares that 'creating a clutter-free kitchen helps you maintain a mentality of healthfulness…[A cluttered kitchen] can overwhelm the senses and cause us to be less mindful of our relationship with the foods we are preparing.' When you're trying to commit to eating healthier, having a clutter-free environment may make things easier. Create your 'flow state' After identifying what you need to get your gut back on track food-wise, consider your kitchen space and where you'd like to see everything. Consider the 'flow of work' you'll need to follow to get from point A (i.e., the fridge) to point Z (i.e., the oven). 'By designating spaces for various foods and equipment, your movement through your kitchen becomes efficient and logical,' says Dr. Meacham. 'This minimizes rushing around and trying to locate essential tools by ensuring all of your kitchen equipment is mindfully stored.' Storage and placements Before placing your items, get a feel for how you'll be moving around the kitchen, whether that's blending a smoothie or making a sandwich. Keeping foods that aren't part of your healthy eating plan out of sight may help limit cravings. 'Create a store,' Dr. Meacham suggests. In a scenario where you're starting to make your meal, think of it as grocery shopping to get your ingredients together. Try and prep your food near to where you'll finish cooking. If space is limited, you might consider a rolling table or island as your prep station or finishing section. You can hold foods here, prepare them, and then move them to wherever they need to go. In terms of storing foods, Dr. Meacham shares what goes best in the pantry, fridge, and freezer below: Pantry items Keep the pantry dry, cool, and dark. seasonings and spices teas, coffee, etc. whole grains canned and preserved (jarred) foods bananas (best at room temperature) Fridge items Maintain a temperature of 41°F. Temps are cooler in the back, warmer in the front. vegetables fruits like citrus, berries, and apples dairy products fermented foods proteins By having designated spaces for all of the items in your kitchen, you [help] create a healthy and sanitary process of food preparation that is enjoyable and stress-free. Freezer items Anything you want to eat at a later date or time. breads or grain products proteins or meat products frozen produce homemade foods to eat later Other tips If the pantry isn't cool, store these products in the fridge. oils nuts & seeds nut butters Action plan: One step at a time Getting everything together is one thing, but implementing new steps and habits is another. If there's one tip to remember, it's to take things one step at a time and be kind to yourself. Bumps in the road are common and almost expected. It's OK to give yourself leeway, and the key is to keep your intention in mind when setting these goals for yourself. Dr. Meacham recommends that 'anytime you make a food choice that doesn't align with your healthy plan, restart your healthy eating approach immediately. Avoid allowing one unplanned 'mishap' to derail your healthy eating progress.' Avoid the 'starting on Monday' mentality. Instead, start now. There are an endless number of Mondays in front of us. If we rely on this mentality, we do more starting over than moving forward. If you're into meal prepping or it's something you're trying, another goal could be to prepare lean proteins in bulk. 'This will usually be something like cooking a number of chicken breasts, a couple steaks, pork chops, or [another form of protein],' Dr. Meacham says. 'By preparing quality, lean proteins, you minimize kitchen time and increase the likelihood of sticking to your healthy dietary approach.' Takeaways Gut health is important not only for digestion, but for your overall being. It may help to try to create an uncluttered kitchen space that makes it easier to prep food, cook a meal every once in a while, or make a quick healthy snack. If you're new to this approach, remember that it takes time to learn and adapt to new processes and habits. As long as you're consistent, intentional, and true to your needs, you can take steps to support your gut health and create a gut-friendly kitchen. Frequently asked questions about creating a healthy kitchen for gut health How do I know I have gut issues? Some signs of unbalanced gut bacteria can include an upset stomach, unintentional weight changes, and fatigue. Some signs of unbalanced gut bacteria can include an upset stomach, unintentional weight changes, and fatigue. What is the fastest way to improve gut health? While there is no quick fix to improving gut health, maintaining a diet that is rich in fiber, whole foods like vegetables and fruit, and probiotic-containing foods like yogurt can help. If you need some help figuring out how to balance your diet, talk with a healthcare professional or registered dietitian to find a plan that best suits your needs. While there is no quick fix to improving gut health, maintaining a diet that is rich in fiber, whole foods like vegetables and fruit, and probiotic-containing foods like yogurt can help. If you need some help figuring out how to balance your diet, talk with a healthcare professional or registered dietitian to find a plan that best suits your needs. What role does the gut microbiome play in overall health? The gut microbiome produces vitamins, essential amino acids, and fatty acid byproducts that serve as an energy source for intestinal cells. Research has linked gut health to various bodily systems, including the immune system, metabolic processes, and chronic conditions. The gut microbiome produces vitamins, essential amino acids, and fatty acid byproducts that serve as an energy source for intestinal cells. Research has linked gut health to various bodily systems, including the immune system, metabolic processes, and chronic conditions. Are there specific dietary recommendations for gut health during pregnancy? During pregnancy, it's important to focus on gut health while meeting increased nutritional needs. Specific dietary recommendations include consuming fatty fish (while avoiding certain types), ensuring intake of essential nutrients like folic acid, iron, and calcium, and considering probiotic-rich foods to support the gut microbiome.
Yahoo
4 days ago
- General
- Yahoo
6 Warning Signs of a Nutrient Deficiency, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDCracks in mouth corners, tingling hands or spoon-shaped nails may signal nutrient gaps. Fatigue and slow-healing wounds often stem from deficiencies in vitamins and minerals. Poor diet, absorption issues and restrictive eating increase the risk of nutrient you ever noticed a cut that just wouldn't heal, or nails that keep breaking, no matter what you do? These small issues may seem harmless, but they could be your body's way of alerting you to a nutrient deficiency. To function well and feel your best, your body needs enough calories and a steady supply of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals). Even in populations where food is abundant, micronutrient deficiencies are surprisingly common. Over 45% of the U.S. population gets inadequate amounts of vitamins A, C, D or E, and many fall short on other essential vitamins and minerals, too.1 If you follow a restrictive diet, struggle with a lack of appetite, have a health condition that affects absorption or have limited access to certain foods, there's a chance that you're falling short of meeting your nutrient needs. Here are some subtle—and not-so-subtle—ways your body may be alerting you to a nutrient deficiency: If you've ever had cracked, red and sore skin in the corners of your mouth, you've experienced what's known as angular cheilitis. While it can be the result of a yeast infection, another potential culprit is a nutrient deficiency. In fact, it's estimated that 25% of cases are due to inadequate intake of vitamin B12, folate, riboflavin, iron and/or zinc. 'These nutrients support skin integrity and tissue healing. A deficiency can cause painful cracks or sores at the corners of the mouth due to weakened skin and reduced immune defense,' says Raksha Shah, MA RDN. Peripheral neuropathy—signaled by a 'pins and needles' feeling or numbness in your hands or feet—may be a sign that you're not getting enough B vitamins, says Shah. Specifically, low levels of B6, B12, thiamin, riboflavin and/or folate can lead to peripheral neuropathy. While anyone can be deficient in B vitamins, bariatric surgery and following a vegan or vegetarian diet are among the most common causes. The shape of your nails can also be a key indicator of missing nutrients in your diet. Healthy nails have a slight dome shape from the cuticle to the center, whereas spoon-shaped nails—higher by the cuticle and indented in the center—are a sign of iron deficiency anemia. When you have inadequate iron intake, the body diverts its limited iron supplies to essential, life-saving roles, which don't include strengthening your nails. 'The nail matrix (where nail growth starts) is highly vascularized and requires a steady supply of oxygen. When oxygen is low, it impairs keratin production, weakening the nail structure,' says Andrea Ballenthin MS, CNS, LDN. B vitamins and iron support red blood cell formation, which is responsible for transporting oxygen to every part of your body—including your taste buds. 'A deficiency can cause glossitis, or inflammation of the tongue, which makes it appear red, swollen or smooth due to the loss of papillae (taste buds),' says Shah. While glossitis may be a sign you're deficient in a number of B vitamins or iron, vitamin B12 is the most common culprit. In one study, 68% of people with glossitis had a B12 deficiency, while 21% had low iron levels. Glossitis is typically quick and easy to fix with vitamin supplementation, as papillae have just a 10-day lifespan. While feeling tired can be caused by late nights and disrupted sleep, ongoing fatigue, extreme tiredness and brain fog that doesn't improve with rest may be due to a nutritional deficiency. B vitamins, vitamin C, magnesium, zinc and iron all play essential roles in energy production, carrying oxygen throughout the body and combating oxidative stress. When your body doesn't have enough of these nutrients, it may struggle to produce enough energy at a cellular level or to deliver enough oxygen to your muscles, leaving you feeling physically and mentally drained. If you find that small cuts, scrapes or burns are taking longer to heal than they should, you may be short on essential nutrients for skin health. 'Non-healing wounds may result from deficiencies in magnesium, copper, zinc, iron and vitamins C and D,' says Jessica (Clancy) Strawn, MA, RDN. Wound healing is a complex process, and each nutrient is involved in a specific stage. B vitamins, zinc and iron support cell growth and tissue repair during the proliferative phase, while vitamin C and zinc are essential for collagen production, which is needed to rebuild and close the wound. Here are some of the most common causes of nutrient deficiencies: Poor diet: Whether due to picky eating, illness, dental conditions, poor appetite or limited food access, not eating a varied diet—or not eating large enough quantities of healthy foods—can make it hard to get all the nutrients your body needs to function at its best. Digestive Conditions: Some digestive conditions can affect your ability to digest or absorb various nutrients. 'For example, someone with irritable bowel disease may be deficient in fat-soluble vitamins (vitamins A, D, E and K) because these vitamins are absorbed in the gut. If your gut is inflamed, then the body is unable to absorb these vitamins efficiently,' says Maura Fowler, MPH, RDN. In other words, even if you're eating all the right foods, your body may not be able to absorb and use them. Restrictive Diets: Not eating enough calories, restricting food groups and or severely limiting macronutrients (like fats or carbs) greatly increase your risk of a nutrient deficiency. Older age: As we age, the body becomes less efficient at absorbing various nutrients, including calcium, vitamin D and vitamin B12. Overconsumption of Nutrients: 'Too much of one nutrient, usually from supplementation, [may] lead to a decrease in another, furthering deficiencies and imbalances,' says Stephanie Darby, RD. For example, too much phosphorus or iron can limit zinc absorption, and too much zinc can lead to a copper deficiency. Paying attention to unexplained symptoms like fatigue, cuts that won't heal, brittle nails, a sore mouth or tingly hands and feet can cue you in to potential gaps in your diet or issues with nutrient absorption. If you notice any of these signs, be sure to talk with a healthcare professional, such as a doctor or registered dietitian. They can order bloodwork to test for nutrient deficiencies and offer personalized recommendations on diet and supplements. Read the original article on EATINGWELL
Yahoo
5 days ago
- General
- Yahoo
The Best Time to Take Vitamin D for Maximum Absorption, According to Health Experts
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCSIt can be challenging to meet your vitamin D needs through diet alone. It doesn't matter whether you take vitamin D in the morning or evening. Take vitamin D with a meal or snack containing fat to enhance it comes to the supplement aisle, multivitamins, omega-3s and probiotics might score the most real estate on the shelf. However, if that multi doesn't come with a dose of vitamin D, your doctor might recommend adding another pill to your routine. Known as the "sunshine vitamin," vitamin D is something most of us aren't getting enough of, and if you're wondering what time of day you should take it, we're here with the answer. Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (A, E and K are the others). Our bodies make vitamin D after being exposed to the sun, and we can also get it through our diet. It plays 'many important roles in our body,' adds Ehsani. These include supporting your immune system, muscle and nerve function, your body's ability to absorb calcium and more. Even though vitamin D is critical for overall health, research suggests that an estimated 25% of Americans are deficient in it. This could be because there are few food sources of vitamin D, and many people don't see sunshine during winter, live in regions with limited sunlight, and/or keep their skin covered while al fresco. The average older adult's recommended Daily Value of vitamin D is 20 micrograms, which is equal to 800 international units (IU). For reference, one egg and a 3-ounce can of tuna each have above 1 mcg, 3 ounces of sockeye salmon delivers around 12 mcg, and 3 ounces of trout offers around 14 mcg. Unless you're taking a spoonful of cod liver oil (34 mcg) or eating salmon or trout daily, it can be challenging to meet that mark through food alone, since most food sources of vitamin D offer small amounts. In the U.S., people get most of their dietary vitamin D from fortified milk, which contains around 100 IU per 8-ounce serving. But you'd need to drink a quart or more of milk daily to reach the DV—and milk consumption has been declining in recent years, a factor that some experts cite when discussing increased vitamin D deficiency. That's why many people take a vitamin D supplement. However, you want to make sure not only that you're taking the right amount but also that your body is absorbing it properly. Read along to learn when to take your vitamin D supplement and what factors you should consider. We'll cut to the chase: According to the current scientific consensus, our experts agree that it doesn't matter what time of the day you take your vitamin D supplement. Many people find it handy to take supplements in the morning before the day sweeps them away. Others like to store them in a drawer near the kitchen cleaning supplies to pop after tidying up after dinner. It shouldn't make a substantial difference in absorption rates whether you swing to one side or the other, although it's easiest to remember if you pick one time and stick with it. There are many factors to consider when taking any supplement, not just a vitamin D supplement; here's what you should keep in mind. First, several conditions can influence an individual's vitamin D levels (or needs). These include osteoporosis or osteopenia, depression, kidney or liver disease and having a family history of neurological conditions, to name a few. According to David Davidson, M.D., it's especially important for 'people with absorption issues, like inflammatory bowel disease or post-gastric bypass surgery' to work with their doctors to dial in their dose and receive personalized guidance about when to take vitamin D. Body size can also alter absorbency and dosing, so be sure to ask your doctor for an individual recommendation before you set off to shop for supplements. If you notice any nausea, constipation, noticeable appetite shifts or other adverse symptoms after taking your supplement, be sure to chat with your doctor. Regardless of why you're including a vitamin D supplement in your regimen, it's important to consider your routine. It's difficult to reap the health benefits of vitamin D if you forget to take it most of the time. Many people do well with 'habit stacking' or pairing the routine of taking vitamin D with something else they do daily on autopilot. Keep this in mind as you consider when to take your supplements. Ehsani shows how to put this into practice: 'If you always brush your teeth in the morning after breakfast, for instance, can you place your vitamin D supplements next to your toothbrush to remind you to take it each day?' As with any new medication or supplement, it's important to check with a health care professional to determine the best time for you. As a general rule, though, 'the 'best' time is what works best for you,' Ehsani says. 'The timing of when to take the vitamin D supplement shouldn't matter, but it should be taken with food,' Davidson says. 'Because it's a fat-soluble vitamin, food, specifically healthy fats, will help with the absorption of vitamin D.' For example, if you tend to have almond-butter toast each morning, 'consider taking it with that meal, as almond butter contains healthy fats,' Ehsani advises. Or, if you like to serve dinner with a side salad topped with a handful of walnuts and drizzled with a vinaigrette, take your vitamin D before you sit down to dig in. You could also choose to take your vitamin D with a glass of whole milk or a yogurt drink—you'll get the addition of calcium from the dairy and the vitamin D will help your body absorb the calcium. 'It may be impractical for you to take it with meals if you eat a majority of your meals away from home and can't realistically carry the vitamin D supplement with you everywhere you go,' Ehsani acknowledges. So, if that's not a realistic proposition, tell a health care professional about your schedule and when you think it might better fit, and ask for their runner-up recommendation. There are two types of vitamin D: D2 and D3. UV-grown plants, fungi and fortified foods deliver D2, while we get D3 from sunlight and animal-based ingredients. While both are important and beneficial, vitamin D3 is more bioavailable than vitamin D2. This means that your body uses vitamin D3 more efficiently, so you might need a higher dose of vitamin D2 to achieve the same effects as you might with a supplement that includes just D3. Before starting any new supplement regimen, talk to a health care professional about the best form of vitamin D for you. And if you already take a vitamin D supplement, confirm with them that you're taking the right form. Related: 7 Things You Should Look for When Buying a Supplement, According to Dietitians The best time to take a vitamin D supplement is when it fits well into your day—and when you can remember to take it. When choosing a vitamin D supplement, consider opting for vitamin D3 over D2 so your body can use it more efficiently. Additionally, Ehsani and Davidson confirm that, ideally, you should take your vitamin D supplement with a meal that contains fat to help with absorption. For instance, if you like to take vitamin D first thing in the morning, well before you typically eat breakfast, or prefer to pop your supplements just before bed, think about doing so with a handful of nuts or a spoonful of nut butter, Ehsani says. That way, you'll enjoy two wellness wins in one: better vitamin D absorption and all the health benefits of nuts. Related: 5 Supplements You Shouldn't Be Taking, According to a Dietitian Read the original article on EATINGWELL
Yahoo
6 days ago
- Health
- Yahoo
This Nutrient May Help Lower Your Stroke Risk by 36%, New Study Says
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study suggests that eating the right amount of zinc may help reduce stroke risk. Having more than the recommended amount did not further reduce stroke risk. Zinc is found in foods like seafood, meat, poultry, dairy, nuts and year, nearly 800,000 Americans have a stroke—it's one of the leading causes of death and disability in the U.S. The good news is that some strokes can be prevented through lifestyle habits. For example, getting plenty of physical activity, managing your stressors, not smoking, limiting salt and alcohol and eating plenty of fiber and seafood each week have all been linked to lower stroke risk. We also know that certain eating patterns, like the Mediterranean diet, are linked to lower risk factors for stroke, including blood pressure and cholesterol. Researchers sometimes hone in on one particular nutrient, as opposed to an eating pattern, to take a closer look at associations between it and certain conditions. In this case, researchers from China examined the relationship between dietary zinc intake and stroke risk. They recently published their findings in Scientific Reports. Let's break them down. Researchers drew data from a long-running U.S. study called the National Health and Nutrition Examination Survey (NHANES). After weeding through potential participants, they ended up with 2,642 for this current assessment. Around 54% of them were female, and participants had an average age of 63. For NHANES, participants completed several 24-hour dietary recalls, documenting what they had eaten the previous day. For this study, researchers took those recalls and looked for foods containing zinc, as well as zinc-containing supplements. The average of two 24-hour dietary recalls was used for each participant's total zinc intake. Researchers then divided participants into four quartiles (or groups) based on zinc intake: less than 6.08 mg/day (Q1), 6.08-8.83 mg/day (Q2), 8.84-13.02 mg/day (Q3) and more than 13.02 mg/day (Q4). The assessment of stroke was also self-reported and based on whether a health professional had ever diagnosed the participant with a stroke. During statistical analyses, researchers adjusted for factors including age, gender, race or ethnicity, BMI, smoking history, average caloric intake, health history and some other factors. After running several statistical analyses, researchers state that those who consumed about 6 to 9 mg per day of zinc had a lower risk of stroke compared to those who consumed less than 6 mg per day. Specifically, those in Q2 had 36% lower odds of having a stroke compared to those in Q1. Interestingly, higher zinc intake—more than 9 mg per day (Q3 and Q4)—did not provide any more protection against stroke risk than consuming 6 to 9 mg per day (Q2) did. That suggests that moderation is key when it comes to zinc consumption. This study has several limitations, including the fact that everything was self-reported, including dietary intake, stroke diagnosis and medical history. This always leaves room for bias and inaccuracies in remembering. The study sample size of participants used was also small, which tends to lower the statistical power and accuracy of the results. Finally, this study cannot establish cause and effect. In other words, it cannot be said that lower zinc intake increases stroke risk; it can only be concluded that there appears to be an association between zinc intake and stroke risk. Related: The #1 Food You Should Limit to Reduce Stroke Risk, According to Dietitians The recommended intake for zinc is a minimum of 8 mg/day for women and 11 mg/day for men. So it's interesting that the benefits of zinc were seen even for those who fell under the minimum recommended amount. The upper limit for zinc is 40 mg/day for both men and women—eat or take more than that, and it can be harmful and cause some nasty side effects, including headaches, upset stomach and vomiting. Lower stroke risk isn't the only thing zinc may help with. We previously reported that people who had recommended levels of zinc intake had slower biological aging compared to those with too little or too much zinc. And its positive effects multiplied when people were also getting enough physical activity. It's important to note, though, that those taking more than the recommended upper limit of 40 mg/day showed an increase of 7 years of biological aging. Again, more is not necessarily better, and it can result in overdosing, even with vitamins and minerals. Zinc is important because it's involved in many processes in the body, including immunity, growth and development and wound healing. It's also necessary for proper cell development and for manufacturing DNA. Zinc is found in many foods, including meats, poultry, seafood, dairy, nuts and seeds. Eating patterns like the Mediterranean diet, DASH diet (a diet specifically for healthy blood pressure) and the MIND diet, which is a fusion of the DASH and Mediterranean diets, all provide plenty of zinc-rich foods and limit sodium, added sugars and processed and red meats—all factors that play into disease risk, including stroke. High blood pressure is a major risk factor for stroke. If you're trying to manage your blood pressure, give this 7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure a go. Physical activity, stress and sleep also play major roles in managing blood pressure and stroke prevention, so assess which areas need some attention. Choose one or two areas and start with small, sustainable changes so that you can gradually build on your success over time. Related: 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians This study suggests that the minimal daily recommended amount of zinc was associated with a reduced risk of stroke compared to those with lower levels; the benefits plateaued, and those with higher levels than the minimal recommended amount did not show any additional benefits regarding stroke risk. Include foods rich in zinc each day, like meat, poultry, seafood, dairy, nuts and seeds. If you think your zinc intake might be too low or too high, meet with a registered dietitian or healthcare provider who can help figure that out. A dietitian can also help you determine if a supplement would be helpful if you're having trouble eating enough foods rich in zinc. Read the original article on EATINGWELL
Yahoo
6 days ago
- Health
- Yahoo
Experts Reveal If It's Actually Safe to Eat Chia Seeds Every Day
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." By now, chia seeds are a staple in many of our diets. The itty-bitty seeds have become hugely popular over the past few years — and for good reason. They're about as close as you can get to a nutritional superfood. Plus, they're versatile enough to be added to virtually anything you're whipping up in the kitchen: granola, smoothies, pudding, salad dressing, muffins and even chia water. But is it okay to eat chia seeds every single day? We asked a registered dietitian and a gastroenterologist about how safe these beloved seeds actually are. Chia seeds come from the chia plant, which is grown in Australia and in parts of Latin and South America. The seeds have been eaten for thousands of years (even reportedly by the Aztecs). Chia seeds are known for their ability to absorb liquid and expand 10 to 12 times their size. That's because they're high in soluble fiber, which pulls in and retains water. It's how chia seeds can thicken plant-based or dairy milk and transform it into a creamy pudding. The fiber in chia seeds is also why they've become so popular, particularly on TikTok and Instagram, as a way to reduce bloating and constipation and possibly even help with weight management. Chia seeds are packed with important nutrients like those listed below. Each one serves up its own array of health benefits. Adults should eat at least 28 to 34 grams of fiber every day (or 14 grams per 1,000 calories), but most Americans actually consume only half of that or less. Soluble fiber slows down digestion, which helps you feel full and allows the body to absorb more nutrients. It also helps blood sugar levels stay steady.'An ounce (2 tablespoons) of chia seeds is just shy of 10 grams of fiber, which means they are a small but mighty source of fiber,' says Amanda Sauceda, M.S., R.D., a nutritionist in Long Beach, California. 'You can easily add a good amount of fiber to your day by including them in your diet.' Fiber is also good for our gut, says Michael Bass, M.D., a board-certified gastroenterologist and medical director at Oshi Health. 'Fiber helps you go to the bathroom on a more consistent basis,' he says. 'It's also a prebiotic, which is basically food for your good gut bacteria to help it grow.' Most plant-based protein is incomplete protein, meaning it lacks some of the nine essential amino acids the body can't make on its own. But chia seeds are one of the few plant-based complete proteins. (Others include soybeans, hemp seeds and quinoa.) In fact, chia seeds contain almost 5 grams of protein per ounce. Chia seeds provide plenty of one type of omega-3: alpha-linolenic acid (ALA). They contain more ALA than flaxseeds. Omega-3's are important for brain health, and they are great at reducing inflammation in the body. Because ALA is an essential fatty acid, the body can't produce it on its own, so it needs to be consumed in the foods we eat. Surprise — calcium doesn't come from just dairy. One tablespoon of chia seeds has 76 milligrams of calcium. (The recommended daily allowance is between 1,000 and 1,200 milligrams a day for adults.) Calcium is a key mineral needed for bone health and muscle function. Chia seeds are a good source of plant-based iron, with just over 2 milligrams per ounce. Iron is important for our immune system, energy levels and red blood cell health. 'This is a great option for people who are vegetarian or vegan,' Sauceda says. Chia seeds are also packed with polyphenols — compounds in plants that are antioxidants. They can reduce inflammation and cell damage, and may offer protective benefits against some types of cancer. The short answer? Yes. But there's a caveat: You have to drink plenty of water when you eat them. 'Fiber, in general, is great for you, but if you eat too much fiber, that can actually kind of cause some of the opposite symptoms you're trying to fight, like gas and bloating,' Dr. Bass says. 'Too much fiber and not enough fluids can actually cause constipation to get worse.' The soluble fiber in chia seeds pulls in water from the digestive tract, and the seeds expand in your stomach, so you've got to offset that by staying hydrated. Dr. Bass recommends drinking a minimum of 64 ounces (8 cups) of water per day. 'You can eat chia seeds every day, and if you do, I wouldn't recommend more than a tablespoon or so when using them soaked because they are so fiber-filled,' Sauceda says. If you're eating them dry and unsoaked, she recommends only about one teaspoon. Some health conditions, including irritable bowel syndrome and diverticulosis, could also be aggravated by chia seeds. Dr. Bass says chia seeds could also pose a problem to people who have difficulty swallowing. 'They can expand in your esophagus, and that can cause some issues, but that occurs more if you're not hydrated,' he explains. If you want to move beyond chia pudding and smoothies, Sauceda has some recommendations for other ways to use chia seeds: Energy balls or granola bars: Add just a teaspoon or so to your favorite recipe to bump up the amount of fiber, protein and healthy fats. Bread: Bake the seeds into bread, which you can slice and use for sandwiches or your morning avocado toast. Chia seed flour: 'If you have a powerful enough blender, you could grind the seeds and use the resulting flour to make a variety of baked goods, like flatbread or banana bread,' Sauceda says. Crunchy topping: Sprinkle 'raw' chia seeds on salads, yogurt, or virtually anything you want to give a little more bite and texture. Yes, chia seeds are safe for most people to add to their daily menu, but the key is to drink plenty of water when you eat them. Chia seeds pack a lot of fiber, which could cause some GI upset if you consume too much at once. Take extra care if you have irritable bowel syndrome or diverticulosis, or have trouble swallowing. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
