• 08Jan

    Recently I had an ‘accidental discovery’.  I discovered that chia seeds help to move my bowels really well! I am so glad that I chanced upon this discovery when I added a teaspoon heap of chia seeds into my morning hot chocolate drink. For someone who needs laxative occasionally, I am so happy that I can now evacuate all the gunk and junk from my bowels at least twice a day. BLISS!!

    My morning milk coffee with chia seeds:

    Sometimes, I would drizzle a little extra virgin coconut oil into my beverage.

    I also throw in 1 to 2 teaspoon full of chia seeds into my kids’ daily fruit smoothie and have it blitzed for about 20 seconds.   This would come in really handy for my youngest daughter, who is also prone to constipation.

    If you are constantly suffering from constipation, you may like to try adding 1-2 teaspoon of chia seeds into your diet everyday.

    Food For Thought

    Nutritional breakdown of chia seeds
    According to the USDA National Nutrient Database, one ounce of chia seeds (approximately 28 grams) contains 138 calories, 8 grams of fat, 12 grams of carbohydrate, 10 grams of fiber and 5 grams of protein.

    Eating one ounce of chia seeds per day would provide 18% of daily calcium needs, 27% of phosphorus, 30% of manganese and smaller amounts of potassium, zinc and copper.

    When compared to flaxseed, chia seeds provide more omega-3s, calcium, phosphorus and fiber – all essential nutrients that most people are not getting enough of.

    The Word Chia Spelled With Chia Seeds

     Health Benefits Of Chia Seeds

    1.  Chia Seeds Are Loaded With Antioxidants

    Another area where chia seeds shine is in their high amount of antioxidants.  These antioxidants protect the sensitive fats in the seeds from going rancid.  Antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.

    2. Almost All The Carbs in Them Are Fiber
    Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of carbohydrate.   However, 11 of those grams are fiber, which isn’t digested by the body.  Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb.  The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food.  Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach.

    Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.  Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health.  Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

    3. Chia Seeds Are High in Quality Protein

    Chia seeds contain a decent amount of protein. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far.

    A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.

    Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

    4. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics

    The most successful application of chia seeds to date was in a study on type 2 diabetic patients.
    In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks. When they got the chia seeds, they saw improvements in several important health markers.
    Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40%. A risk factor called vWF also decreased by 21%. There was also a small drop in blood sugar, but it wasn’t statistically significant.

    Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.

    5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight

    Many health experts believe that chia seeds can help with weight loss.  The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.

    6. Cardiovascular disease and cholesterol
    Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL (the harmful type cholesterol) as well as total cholesterol.

    Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

    7. Digestion and detox
    A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.


    Potential health risks of consuming chia seeds
    Chia seeds can absorb up to 27 times their weight in water. This posed a problem for one man with a history of swallowing problems who, doctors say, developed an esophageal obstruction after eating a tablespoon of chia seeds dry and trying to wash them down with a glass of water.

    The seeds formed a thick gel in his esophagus that he was unable to swallow down without medical treatment. Although this case was rare, make sure to mix chia seeds into another food or liquid before consuming, especially if you have a history of swallowing problems. Avoid giving chia seeds to small children.


  • 24Aug

    It’s been more than a week since I started adding oat bran into my diet to reap its many health virtues.  But each time after I had taken oat bran, my tummy would feel really bloated with flatulence  and constipation would follow the next day!

    Initially, I wasn’t really sure that oat bran was the culprit. I thought I had eaten something that caused gas. And I blamed it on the hormones too!   However, after several times, I finally saw the trend and identified the culprit!  That after a meal of oat bran with milk, my stomach would start to balloon up with discomfort. The next day, I would be sitting and waiting on the throne!

    Today, I stopped taking oat bran and my stomach feels fine and dandy.  Then I googled ‘oat bran and gas’, ‘oat bran and constipation’ and I was spot on. Indeed oat bran is the culprit to all my stomach discomfort!

    Here’s a very interesting article on ‘Healthy eating can make tummy trouble WORSE: Why a high-fibre diet isn’t always the answer for gut problems‘ from the dailymail.co.uk


    Doctors often advise adding a handful of bran to cereals to help with constipation (defined as going to the loo less than three times a week).

    This is because bran is insoluble fibre, meaning it fills the stomach up and stimulates the bowel.

    But bran can actually exacerbate some forms of constipation.

    ‘For constipation, there’s a belief that eating fibre such as bran always helps,’ says Dr Emmanuel.

    ‘But with slow transit constipation (STC) — a nerve and muscle problem that causes the slow passage of waste through the large intestine — it can cause bloating and excessive gas.

    And for five million of the 12??million people suffering IBS in this country, fibre is one of the worst things, says Peter Whorwell, professor of medicine and gastroenterology at University Hospital of South Manchester.

    Adding a bulking agent in the form of fibre such as bran gives the bowel even more work to do,’ he says.

    ‘A significant number of IBS patients might be hyper-reactive to agents that stimulate or irritate the gut, particularly when it comes to bran.

    ‘It’s wrong to say that eating fibre is healthy when it exacerbates unpleasant symptoms for so many people with IBS.’

    Once he has assessed that this is the problem, Professor Whorwell advises his patients to switch to white bread, white pasta, biscuits and cream crackers — anything made from refined white flour, as these don’t contain as much rough fibre.
    Read more: http://www.dailymail.co.uk/health/article-2249651/Healthy-eating-make-tummy-trouble-WORSE-Why-high-fibre-diet-isnt-answer-gut-problems.html#ixzz3jim6ZkHK



  • 17Dec

    It’s been eight days since we arrived in Auckland and I think I had only pooped thrice! Yep, my worst traveling nightmare came true and this disorder has never once left me alone whenever I travel – near or far!

    I have taken everything that is supposed to beat constipation but nothing seems to help. My diet here has been pretty high in fiber. I start off my day with psyllium husk, followed by smoothie made from a combo of fresh berries, orange, green apple, celery or parsley, avocado and baby spinach. Then I have a slice of high fiber bread and more fruits. But still I am badly constipated and darn bloated! I have been taking Forlax – the laxative that Cass has been taking and it only helps me evacuate the following day. And the next day will be another day of bloating and constipation again.

    I admit that I have not been drinking as much of plain water that I normally do when I am in KL, for fear of using toilets when we are traveling. And to top it up, I think I have a sluggish bladder ever since Cass was born. I have had three C-sections and I developed incontinence after the birth of Cass. Thank God it was only for 2 days.

    Traveler’s constipation—a most unwelcome side effect of any getaway, courtesy of travel-induced changes to your diet, weird timing of your meals, and limited access to restrooms. Here’s how to prevent this uncomfortable disorder.

    Take your probiotics
    Start popping probiotic supplements a few days before send-off. These healthy bacteria, found in foods like yogurt or kefir, can help reduce gas and bloating, issues that usually crop up because you consume less fiber and exercise less on holiday than you do at home. Your best bet may be probiotic capsules, which can have up to 10 times more probiotics than fortified foods.

    Chew these before takeoff
    Swallow some activated charcoal tablets before flying the friendly skies to help absorb gas, suggests gastroenterologist Patricia Raymond, MD. All that gum chewing and candy sucking you do to pop your ears could cause “jet bloat,” she says. The higher the altitude, the more the gas in your body expands.

    Pack your own food
    You know nothing backs you up more than a greasy (and admittedly delicious) truck stop snack, but the discomfort it will cause you later simply isn’t worth it. Whenever possible, pack a whole-wheat sandwich, a bag of trail mix, and easily portable (and fiber-filled!) fruits like apples and bananas.

    Drink up
    When you arrive, drink plenty of water and consume at least 25 grams of fiber on a daily basis to keep things running smoothly. (Check out these easy ways to get more fiber.)

    Take advantage of the hotel breakfast
    “Eating stimulates the reflex that causes stuff to move forward in the gut,“ says Joanne A.P. Wilson, MD, a gastroenterologist and professor of medicine at Duke University Medical Center in Durham, NC. And when nothing moves, you won’t go. Give your system the kick it needs early with breakfast, even if you eat it on the beach.

    Beware of laxatives
    If you need to get things moving but don’t want a laxative-induced accident far from home, bring along milk of magnesia or prune juice, or sip on hot tea for a gentle, safe way to give your system a kick.

    Make it an active trip
    Experts agree that when you’re active, so are your bowels. Try that tandem bike, hit the slopes, or even walk along the beach in the morning—just be sure to drink plenty of water while doing it.

  • 09Dec

    Besides feeding Cass with psyllium husk tomorrow, I must make a mental note to give her a handful of organic cherry tomatoes for breakfast tomorrow. And 1 whole kiwi fruit too. Hopefully she will cooperate with me and chomp down her fruits and psyllium husk, else I will have to use the old trick of threatening her with the bottle of enema! I have not used enema on her for a long time now! This girl is terrified of the enema. She will run helter skelter for her dear life and scream blue murder if I go near her with the bottle of liquid, poor girl.

  • 09Dec

    Cass is still very much a constipated child.  Her constipation was far worse off before she was trained to poo in the throne.  It was through a few very painful and traumatic experiences that she finally cooperated and ditched pooing in her diaper for the throne.  Though I feed her with fruits, veggie and lots of water everyday, she still suffers from constipation occasionally.  She hasn’t pooed yet today.  I must remember to put a teaspoon of plain psyllium husk into her milk tomorrow morning!  And I must give her more than 1 serving of fruits tomorrow.

  • 20Jun

    Ever since she went through a few episodes of very painful and uncomfortable constipation, Baby has finally resigned to the fact that veggie is good for her and can help her to poo poo 😀 No matter what we have for lunch and dinner, I always make sure that there are some greens on her plate. I will chop the veggie up into small bits and put them together with her other favorite food, like topping her slice of pizza with mustard green…

    One time, she even suggested that I chop up some veggie and put them into the pancake batter! I thought yeah, what a fantastic idea! I shall try that just for her one day and I’ll bet she’ll eat them coz if she does not, I’ll scare her with the enema haha!

  • 15Jun

    At 3YO, Baby is still a very constipated toddler. Though she eats fruits and veggie everyday, she still has issue with constipation. On days that she suffers from painful constipation, she will look crestfallen the whole day until the poop pops out 😀

    On constipation days, I will force her to gulp down cups and cups of water. Once, she was whining and crying for hours because of the discomfort. And she got so tired that she dozed off in a standing position (she dared not sit, lest the position prevents the poop from popping out)…..

    For the past one week, she has been able to poop everyday! That’s because I give her fresh orange juice from an orange everyday, on top of the fruits that she eats every morning. Plus, she now knows how to ‘concentrate’ and push her poop out, after having gone through very painful episodes of constipation. BUT…. this rascal still has a weird habit of pooping in her diapers. The moment I bring her to the throne, she will shriek and yell her lungs out. I wonder why??

  • 11May

    Baby is a very constipated child. Just the other day, I had to use enema to stimulate her bowel to move… which traumatized her very much. Baby hates the enema but sometimes I have no choice but to force use  the enema on her when I know that the hard rock poop is stuck at the edge of her rectum and causing her a lot of pain and discomfort.  Her surgeon had warned us many times to keep Baby free from constipation as this will cause a UTI attack.  Enema always works but it takes the whole family to hold her down, in order for me to squirt the liquid into her anus!

    I am now trying to include lots of greens into Baby’s diet, preferably twice a day, with lots of fruits and freshly squeezed orange juice and I think it’s helping. Her stools have been soft and nice for the past few days 😀

    A plate full of greens….I was surprised that Baby even liked steamed ladies fingers, drizzled with a little Japanese citrus salad sauce.

  • 23Jun

    Despite taking psyllium husk and Duphalac (laxative) everyday, Baby still has constipation, though not as bad as without these laxatives. Yesterday, she did not move her bowels. Each time she does not move her bowels for a day, she will be restless the entire night. She will toss and turn and wake up really early the next morning. This morning she got up at 5:30am. I knew her tummy felt uncomfortable because of the unmoved bowels. If she still can’t move her bowels today, I will resort to enema. Well, it’s between the devil and the deep blue sea. If she doesn’t poo poo, she runs a risk of getting UTI again. I pray that she will poo poo today! Dear Lord, please help Cassandra to have an explosive poo poo today, amen!

  • 31Mar

    I have been feeding psyllium husk to Baby for over 2 weeks to relief her constipation and it’s working.  She can now move her bowels almost everyday and her stools are no longer rock hard.  I am going to continue feeding her with psyllium husk and only plan to stop feeding her with it when she learns to eat fruits.  This child of mine does not like fruits and it’s a torture to get her to swallow fruits.  She will chew any fruit given to her but will spit everything out minutes later.  She is also starting to reject green leafy veggie.  She once loved green leafy veggie but now she will single out all the green stuff in her bowl of food.  The only veggie she loves now is cherry tomatoes, though they may sometimes taste sour.  She can easily chomp down 10 small cherry tomatoes in a sitting.


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About Me

I am a WFHM with 3 beautiful girls - Alycia, Sherilyn and Cassandra. I quit the job that I love to stay home with my 3 angels as that's what I've always wanted to do. I am a health freak, fitness freak and a clean freak too. I love to eat and live healthily and I want my kids and hubby to do the same too. Apart from being obsessed with good health, I am obsessed with fashion! I own an online store that sells ladies and kids clothing. Check out my online store at Old & New Stuff For Sale

I always believe that your health is your wealth and if you have good health, that's the best gift you can ever ask for from God.

Do check out my other blogs Health Freak Mommy and Health Freak Mommy’s Journal too!

I have been writing product reviews, food reviews / restaurant reviews and product advertorials since 2007. Please email Shireen at shireenyong@gmail.com to inquire if you are interested to place an advertorial or review in this blog.

Thank you!