• Soluble fiber → forms a gel in your gut, softens stool
• Insoluble fiber → adds bulk and helps movement
• Omega-3 fatty acids
• Plant protein
When soaked, chia seeds especially expand and create a gel that supports smoother bowel movements.
A Safe & Realistic Way to Use Them
Simple Night Drink for Digestion
1 tablespoon chia seeds
1 tablespoon ground flaxseed
1 cup warm water
Optional: squeeze of lemon
Mix and let sit 10–15 minutes (or overnight).
Drink before bed.
Always drink extra water during the day when increasing fiber.
Important Warnings
• Start with 1 teaspoon if you’re not used to fiber.
• Too much can cause gas or cramping.
• People with bowel disorders should consult a doctor.
• Never swallow dry chia seeds without soaking.
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