Why There's a Jar of Chia Seeds on My Kitchen Counter
There’s a jar of chia seeds sitting on my kitchen worktop right now. It’s there because these tiny seeds have genuinely made a difference to how I feel, particularly my digestion and energy levels. And the best bit? They require basically zero effort.
What Actually Are Chia Seeds?
Chia seeds come from a flowering plant in the mint family (Salvia hispanica), originally grown in Mexico and Guatemala where they were a staple food for centuries.
Now we know why the Aztecs and Mayans were onto something. These tiny black or white seeds are incredibly nutrient-dense for their size.
Every tablespoon gives you:
Protein
Soluble and insoluble fibre (both types!)
Plant omega-3 fatty acids, particularly α-linolenic acid (ALA)
Essential minerals like magnesium, manganese and selenium
Powerful anti-inflammatory polyphenols including chlorogenic acid and flavonoids like myricetin, quercetin and kaempferol
That’s a lot of nutrition in something the size of a poppy seed.
Why I Started Eating Them
I’ll be honest, I started adding chia seeds to my diet because of the fibre.
When you’re navigating perimenopause, supporting your gut health becomes crucial. Your gut microbiome and your hormones are intimately connected, and fibre is one of the best ways to keep your gut bacteria happy.
But the benefits went beyond what I expected.
What Chia Seeds Actually Do
Thanks to their impressive nutrient profile, eating chia seeds regularly can improve:
Digestion and gut health - The blend of soluble and insoluble fibre feeds your beneficial gut bacteria and helps prevent constipation. As someone who works with gut health issues daily, I can tell you: fibre diversity matters, and chia gives you both types in one go.
Blood sugar control - This is chia’s superpower. When chia seeds get wet, they form a gel. In your gut, this gel slows down how quickly you break down carbohydrates, which helps reduce those blood sugar spikes and crashes that leave you exhausted and craving sugar at 3pm.
Steady blood sugar = steady energy = fewer mood swings and cravings.
Inflammation - Studies show that eating around 35g a day (about 3 tablespoons) lowers CRP - a key marker of inflammation in the body. Chronic inflammation is linked to pretty much every health issue you can think of, so anything that reduces it is worth paying attention to.
Blood pressure - Research shows that about 25g a day (roughly 2 tablespoons) lowered both systolic and diastolic blood pressure in several trials. Not a miracle cure, but a helpful piece of the puzzle.
Cholesterol levels - The evidence isn’t entirely clear yet, but some studies show lower triglycerides and LDL cholesterol. The theory is that the soluble fibre binds to bile acids, which eventually pulls more cholesterol out of the blood.
All from a tiny seed quietly doing a lot of good in the background.
The Gel Thing
I mentioned this earlier, but it’s worth explaining properly because it’s what makes chia seeds special.
When chia seeds come into contact with liquid, they absorb up to 10-12 times their weight and form a gel coating.
This isn’t just a texture thing (though it does make them easier to digest). That gel is what slows down carbohydrate digestion and helps stabilise your blood sugar.
It’s also why chia pudding works - the seeds literally create their own pudding texture.
Should You Soak Them?
You don’t have to. You can sprinkle them dry on salads, stir them into yoghurt, or add them to smoothies where they’ll absorb liquid as they blend.
But soaking them beforehand can make them easier to digest, especially if you’re not used to eating high-fibre foods. Start gently if your gut isn’t used to this much fibre. Add a teaspoon and build up gradually.
I usually just let them soften naturally in whatever I’m making: overnight oats, chia pudding, or smoothies. By the time I eat them, they’ve done their gel thing without me having to think about it.
How I Use Them Every Day
I’ve got into the habit of adding chia (or flax) seeds to pretty much everything I make:
Morning smoothies - I blend them with fruit, vegetables, kefir, and nut butter. They add thickness and creaminess without any flavour. You genuinely can’t taste them, but you get all that fibre and omega-3.
Overnight oats - I mix them with oats, flax seeds, raw cacao, nut butter and whatever fruit I have. By morning, they’ve softened and created this lovely creamy texture.
Chia pudding - This is my lazy breakfast when I can’t be bothered with anything else. Make it the night before, grab it from the fridge in the morning. Done.
Baking - I add them to homemade bread, scones, and even pizza dough. They just disappear into the mix and add extra fibre and nutrients without changing the flavour.
Seeded crackers - These are brilliant with hummus or any dip. Crunchy, satisfying, and so much better than shop-bought crackers.
Salad topper - I keep a jar of mixed seeds (chia, flax, pumpkin, sunflower) and sprinkle them on salads for extra crunch and fibre.
They genuinely slip into recipes so easily. No hassle, no special preparation, just an extra tablespoon of nutrition.
My Favourite Chia Pudding Recipe
This is stupidly simple and endlessly adaptable.
Basic Chia Pudding
Serves 1
Ingredients:
3 tablespoons chia seeds
200ml milk (dairy or plant-based - I use oat or almond)
1 teaspoon vanilla extract (optional)
1 teaspoon maple syrup or honey (optional - I often skip this)
Pinch of cinnamon
Method:
Mix everything together in a jar or bowl
Stir well to prevent clumping
Leave for 5 minutes, then stir again (this stops the seeds settling at the bottom)
Cover and refrigerate for at least 2 hours, or overnight
In the morning, stir and add toppings
Toppings I love:
Fresh berries
Sliced banana
A dollop of full-fat Greek yoghurt
Raw cacao nibs
Chopped nuts
A drizzle of peanut butter
Coconut flakes
Variations:
Chocolate: Add 1 tablespoon raw cacao powder
Chai spiced: Add extra cinnamon, cardamom, ginger
Berry: Mash some berries into the mixture before refrigerating
Peanut butter: Stir in 1 tablespoon peanut butter
The texture should be thick and pudding-like. If it’s too thick, add more milk. Too thin? Add more chia seeds and leave it a bit longer.
I usually make 2-3 portions at once in small jars so I’ve got breakfast sorted for a few days.
Simple Seeded Crackers
These are genuinely one of my favourite things to make. They’re crunchy, satisfying, and brilliant with hummus, guacamole, or cheese.
Ingredients:
50g chia seeds
50g sunflower seeds
50g pumpkin seeds
50g sesame seeds
50g ground flaxseeds
250ml water
1 teaspoon sea salt
Optional: herbs, spices, garlic powder, nutritional yeast
Method:
Preheat oven to 160°C (fan)
Mix all seeds together in a bowl
Add water and salt (and any optional flavourings)
Stir well and leave for 10-15 minutes until it forms a thick gel
Spread the mixture thinly (about 3mm) on a lined baking tray - the thinner, the crunchier
Score into squares with a knife (makes breaking easier later)
Bake for 40-50 minutes until golden and crispy
Turn off oven and leave them in there to dry out completely as it cools
Break into crackers along the score lines
Store in an airtight container for up to 2 weeks
Flavour variations:
Italian: dried oregano, basil, garlic powder
Everything bagel: sesame seeds, poppy seeds, dried onion, garlic
Spicy: smoked paprika, chilli flakes
Cheesy: nutritional yeast (surprisingly delicious)
These are so much better than shop-bought crackers, and you know exactly what’s in them.
The Bottom Line
You don’t need complicated protocols or expensive supplements to support your health.
Sometimes the simplest changes make the biggest difference.
One tablespoon of chia seeds added to your breakfast gives you fibre for gut health, omega-3s for inflammation, magnesium for energy and sleep, and that clever gel effect for blood sugar balance.
It’s not a miracle cure. It won’t fix everything. But it’s one small, easy habit that quietly supports your body in multiple ways.
And in perimenopause (or any time your body’s under stress), those small, consistent supportive habits add up.
The jar on my kitchen worktop isn’t going anywhere.
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Want More Support?
If you’re struggling with gut health, perimenopause symptoms, or exhaustion - and you want personalised support that actually fits your life - I can help.
I work with women who are done with restrictive diets and complicated protocols, and ready for an approach that actually works for their body.
Book a free 20-minute discovery call: catherinescottnutrition.co.uk
No pressure, just a conversation about whether nutritional therapy could help you feel better.
Catherine x
What’s your experience with chia seeds? Do you use them? I’d love to hear from you!
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