If you’ve been on health-focused social media lately, chances are you’ve come across “fibremaxxing” – the trend encouraging people to squeeze more fibre into every meal. One of the easiest ways to do that is with chia seeds, a tiny superfood loaded with fibre and gut-friendly nutrients. But if the thought of their jelly-like texture makes you lose your appetite, you’re not alone. Fortunately, you don’t have to choke down chia water to enjoy their benefits. A few clever kitchen hacks can help you boost your fibre intake without compromising on taste or texture.
Dr Joseph Salhab, a Florida-based gastroenterologist and health content creator who specialises in digestive, liver, pancreatic, and nutritional health, has shared simple ways to add more fibre to your diet if you’re not a fan of the texture of chia seeds.
In an Instagram video shared on July 25, the gastroenterologist explains, “You don’t have to drink chia water to get the benefits of chia seeds. Here are some of my favourite ways to ‘fibremaxx’ your meals.”
Blueberry chia yoghurt
Ingredients
- 1 cup Greek yoghurt
- 1 tablespoon chia seeds
- ½ cup blueberries
- 1 teaspoon honey
Method: Mix all the ingredients well and refrigerate for 15 to 30 minutes. Serve chilled and enjoy!
Strawberry chia overnight oats
Ingredients
- ½ cup oats
- 1 tablespoon chia seeds
- ½ cup milk
- ½ cup chopped strawberries
Method: Combine all the ingredients and let the mixture chill in the refrigerator overnight.
Berry kefir smoothie
Ingredients
- 1 cup kefir
- 1 cup mixed berries
- 1 tablespoon ground chia seeds
Method: Add all the ingredients to a blender and blend until smooth and creamy.
Nut butter sandwich
Ingredients
- 1 tablespoon ground chia seeds
- Peanut butter or almond butter
- Bread
Method: Stir the ground chia seeds into your favourite nut butter, then spread the mixture over your favourite bread.
Chia muffins
Ingredients
- 1 to 2 tablespoons chia seeds
- Muffin batter
Method: Stir chia seeds into your favourite muffin batter before baking for an easy boost of fibre.
Stuffed dates
Ingredients
- Medjool dates
- Walnuts, chopped
- Ground chia seeds
Method: Fill the dates with chopped walnuts and sprinkle or mix in ground chia seeds for a naturally sweet, fibre-rich snack.
Health benefits of chia seeds
Along with fibre, chia seeds are packed with a range of nutrients that support digestive health and help nourish a healthy gut microbiome. For those who aren’t fans of the texture of whole chia seeds, Dr Salhab also shares a simple tip to make them easier to enjoy.
The gastroenterologist explains, “Chia seeds are packed with fibre, healthy fats, plant-based omega-3s, and nutrients that can support gut health, digestive health, bowel regularity, fullness, satiety, and your gut microbiome. If you don’t like the texture of whole chia seeds, try using ground chia seeds – they’re practically invisible once mixed into foods and are one of the easiest ways to add more fibre to your day.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Dr Joseph Salhab is a gastroenterologist providing services in central Florida. He received his medical degree from Lake Erie College of Osteopathic Medicine, Bradenton Campus, and has been in practice for over a decade. He has expertise in treating gastroenteritis and upper GI endoscopy, among other conditions.
