May help increase HDL cholesterolĪ 2021 review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein (HDL) cholesterol and lowered low-density lipoprotein (LDL) cholesterol. More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight. An older 2011 review concluded that there was limited data to suggest this, but a small 2014 study involving 26 people found chia seeds did not improve weight loss compared with a placebo. However, there is little evidence to support the claim that chia seeds in particular can promote weight loss. This can make high fiber foods useful for those trying to reach a moderate weight. In addition to helping with digestive health, fiber may help people feel fuller for longer. The daily recommendation for adults is 25–30 g, so a serving of chia seeds can fulfill 30% of this. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), provides just under 10 g of fiber. Research suggests that chia seeds have the following health benefits: High in fiberĪ diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough.Ĭhia seeds can help people to meet dietary requirements for fiber. Share on Pinterest Elena Fedorina/Getty Images
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