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February 2021

Chia Seeds - The Healthy ''Filler''

As hunger starts to return after Weight Loss Surgery, what you choose to eat between meals becomes increasingly important. Getting the balance right, staying satisfied, meeting your nutritional targets, and making choices that support your long-term goals, is where the real work happens.

Chia seeds are one of the most practical, nutrient-dense additions you can make to your post-WLS routine. Small, portable, easy to prepare and genuinely versatile, they pack a meaningful amount of nutrition into a very small serving.

What Makes Chia Seeds Worth Including?

Fibre. Two tablespoons of chia seeds provide around 11g of fibre, a significant contribution toward your daily needs. Fibre is one of the most important nutrients for supporting digestive health, comfortable elimination and sustained feelings of fullness between meals.

Satiety. Because of their high fibre content, chia seeds absorb liquid and expand, helping you feel fuller for longer after eating. Including them as part of a meal or snack can help support comfortable portion sizes and reduce the urge to graze between meals.

Sustained energy. The combination of fibre, protein and healthy fats in chia seeds contributes to steady, sustained energy rather than a quick spike and crash. Including them as part of a pre-exercise snack can help support energy levels during activity.

Protein. Chia seeds are one of the better plant-based protein sources, making them a useful addition to a post-WLS diet where protein targets are a daily priority.

Omega-3 fatty acids. Chia seeds are a good source of plant-based omega-3 fatty acids, which support general health and wellbeing.

Calcium, iron and antioxidants. Chia seeds also contribute meaningful amounts of calcium, iron and antioxidants, nutrients that are particularly relevant for WLS patients given the increased risk of deficiency post-surgery

How to Include Chia Seeds in Your Day

One of the best things about chia seeds is how easy they are to incorporate. The simplest approach is chia water - mix one tablespoon of chia seeds into two cups of liquid, let it sit for 15 minutes (or overnight for a thicker consistency), and sip throughout the day.

Here are four simple combinations to get you started:

Chia Coconut Water

  • 2 cups water or coconut water
  • 1 tbsp chia seeds
  • Optional: a squeeze of lemon or a few ice cubes

Chia Green Tea

  • 2 cups chilled green tea
  • 1 tbsp chia seeds

Chia Fruit Juice

  • 2 cups 100% fruit juice
  • 1 tbsp chia seeds

Chia Coffee

  • 2 cups chilled coffee
  • 1 tbsp chia seeds

Feel free to customise - a little honey or maple syrup, lemon slices, or fresh mint all work well. These drinks are just as good as the bottled versions you find in stores, at a fraction of the cost.

A Note on Portions

As with all foods after WLS, start with a small amount and see how your body responds. Chia seeds are high in fibre, which is beneficial - but introducing too much fibre too quickly can cause digestive discomfort. One tablespoon per serving is a sensible starting point.

Many people find that including chia seeds regularly as part of a varied, balanced diet supports their overall nutrition and daily energy levels - a simple, practical addition that's easy to maintain long-term.