High Fibre Content

Chia contributes 41,2 gr. of fiber  per 100 gr. of seed, equivalent to 100% of the recommended daily intake for adults.

 Fiber is the structural part of fruits, vegetables, seeds, and grains that our digestive system is unable to digest or destroy.   Currently, health experts and institutions recommend consuming 25 to 30 gr. of fiber per day for adults.

Soluble and insoluble fiber 

There are two types of dietary fiber, soluble and insoluble: Soluble fiber is mostly found in oatmeal bran, barley, nuts, beans, lentils, peas, and some fruits and vegetables.

Insoluble fiber is found in wheat bran, vegetables and whole grains.

 A panel of dietary experts in fiber has concluded that the ideal dietary fiber intake should provide a  insoluble fiber to soluble fiber ratio of 5 to 3:1.  Chia seeds contain 5,3 g of soluble fiber and 35,9 g of insoluble fiber per 100 g of seeds, that is, a 6:1 ratio.

Why is the Fiber so important to us?

Eating fiber is beneficial to our health in general.

Fiber is a nutrient or substance found in original plant foods, or in fiber-enriched foods.  It cannot be digested by our body; instead fiber circulates through the digestive tract and is ultimately eliminated with other wastes.  And that is precisely one of its major qualities:  while fiber does its functions and provides its benefits, it is not fattening and contributes no additional calories.

Avoiding constipation

By creating solid stools and absorbing water, fiber increases the volume of the feces which thus become more voluminous and less compact.  In addition, fiber shortens the transit time in  the intestinal tract.

Preventing colon cancer

While a fiber-rich diet does not protect by itself against colorectal cancer, initial observational epidemiological research indicates that populations that eat fiber-rich diets show a lesser incidence of colon cancer.

Lowering cholesterol levels

Eating fiber results in reduced absorption of cholesterol, which helps with prevention and treatment of disorders related to high cholesterol blood levels.

Controlling diabetes

An increase in the intake of fiber, particularly of the insoluble type, would improve blood sugar control , reducing hyperinsulinaemia and lipid plasmatic concentration in type-2 diabetes.

Preventing and/or treating diverticulosis conditions

The excessive pressure that the colon wall muscles must exert to expel small-volume feces increases the pressure within the colon and can contribute to development of diverticulosis.  As fiber hydrates and increases the fecal bolus than transits in our intestinal tract, the feces – end product of our digestive system – become softer and more voluminous.

Maintaining a healthy weight

Fiber-rich diets can help control obesity:  firstly, fiber-rich foods have less calories for the same volume of food;  secondly, this type of diet promotes eating smaller-size portions as they take longer to chew and, because of their volume, can produce a feeling of satiation sooner; and lastly, fiber-rich diets sequester part of the sugars and fats eaten and slow down their absorption, thus decreasing the ultimate amount of calories ingested.