The culprit behind your frequent upset stomachs, gas, and bloating is most likely to be poor gut health. It’s been widely reported that processed and sugary foods can cause intestinal inflammation, leading to those bothersome symptoms. But even dairy products can be difficult to digest if the enzyme lactase in the small intestine can’t completely break down lactose (the sugar in milk).
Fortunately, small adjustments in the diet can make a enormous difference in restoring your gut function and keeping you healthy for years to come. For starters, consider swapping a refrigerator staple like whole milk for chia milk.
We spoke with a registered dietitian Wendy BazilianDrPH, RDN, for more information on this dairy-free alternative and why it’s a gut-healthy beverage option.
What is chia milk?
As its name suggests, chia seeds are a key ingredient in this plant milk. More specifically, a brand like Seeds of Wellness (Buy a 6-pack on Amazon, $24.99) contains chia seed protein and chia oil. These two nutrients infuse the milk with the seeds’ mild nutty flavor and health benefits while keeping it smooth and creamy.
Chia seeds come with a little amazing health benefits as they are rich in antioxidants, calcium and iron. Another benefit of regularly consuming these seeds (especially in “milk” form) is that they keep your gut health in tip-top shape.
What are the gut health benefits of drinking chia milk?
Dr. Bazilian tells first for women the three qualities of this dairy-free milk that make it so good for gut health.
- This milk will not disturb your digestive tract. “Chia milk is easy to digest and has no known allergenicity in people (chia seed has not been shown to be an allergen; [it has an] extremely low risk, if any) compared to other non-dairy, soy, or nut milks (three of the nine allergens required to be listed on food labels). Chia milk has none of that,” he explains.
- It is a great source of omega-3. “Unusually, chia milk also provides omega-3 vegetable fats that have been shown to have anti-inflammatory properties,” he notes. “Very often people who have increased inflammation or chronic inflammation have digestive problems or symptoms.”
- Unsweetened chia milk contains about 20 calories and 2 grams of fiber per one-cup serving. “Chia milk also provides some fiber, unique to a plant-based milk, and the fiber is usually not ‘added fibers’ like inositol and to which some people are sensitive, but rather comes from the chia itself,” she says. “[Also]Chia milk provides a tasty, low-calorie way to increase hydration, which is key to overall healthy digestion.”
As you can see, this plant-based milk is a clear winner for a tasty and healthy dairy swap in your daily meals.
How can you add this milk to your daily diet?
Chia milk is a more versatile ingredient than you think. In fact, Dr. Bazilian notes that he can use it for many of his favorite breakfast, lunch, and dinner meals. Here are some delicious ways to add it to your diet:
- Use it to make smoothies
- Put it in soups with leeks, potatoes, corn, or other complementary flavors.
- Cook rolled oats or grains in this milk when you make oatmeal or porridge in the morning.
- Make “nice” creams (plant based ice cream alternatives) and other frozen desserts like creamy “milk” shakes
- Include in baked goods and recipes like French toast
- make chia puddings
- Put dressings and sauces.
- Use it in mashed cauliflower or healthier mac and cheese recipes
- Substitute mashed potatoes and other savory dishes that normally require real milk.
- Pour it as a cream in hot or iced coffee.
Want to learn about other gut-friendly foods to keep digestive issues at bay? Take a look at this handy guide on 10 foods that fight constipation and improve intestinal health!
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