Chia seeds and applesauce are all over my FYP — and even though it doesn’t sound like something you’d typically reach for, this viral snack has some serious benefits. (So, of course, I’m all for it.) But what exactly is the draw of applesauce and chia seeds, and why is everyone eating it? I talked to two experts, and now I’m pretty convinced to try it out.
ICYMI, applesauce and chia seeds both contain fiber, and putting both of these foods together makes the ultimate gut-healthy snack. “Chia seeds and applesauce are a great source of fiber, especially soluble and prebiotic fiber,” says Avery Zenker, a registered dietitian with MyCrohnsAndColitisTeam Writing Staff. “Soluble fiber in particular, like pectin in apples, can act as a prebiotic, feeding beneficial bacteria so they can further promote good health and reduce inflammation.”
Applesauce is a notoriously healthy snack, but chia seeds are also excellent for your gut health. “High in protein and Omega-3 fatty acids, chia seeds are an excellent source of protein and fiber that is great for building lean muscle, helping constipation, and improving inflammation and digestive health,” says Dr. Daryl Gioffre, gut health specialist, certified nutritionist, and author of Get Off Your Acid. “The gut has a surface area of nearly two tennis courts, making this a very powerful healing tonic to soften the stools and prevent any impaction in the gut.” In short, it helps get the bowels moving.
So, how do you make it? It’s super easy — but there is a very important step. For starters, all you need are two tablespoons of chia seeds and one cup of applesauce. Then, just mix and refrigerate for about 10 minutes before stirring again and digging in. “Make it part of your morning routine, [and ingest] on an empty stomach, which is a minimum of 30 minutes before food, and at least 90 minutes after food,” says Gioffre.
Letting the mixture sit for at least 10 minutes is crucial, though. “Chia seeds are hydrophilic in nature,” Gioffre says. “If you drink the mixture before they’ve properly soaked up all the [liquid], they’ll latch onto whatever pre-existing liquids in your stomach, creating the opposite effect.”
Of course, be sure to talk to your doctor first before hopping on the trend. “Don’t skip talking to your doctor if you have digestive issues,” Gioffre says. “This isn’t right for everyone — especially those without a gallbladder or with conditions like dysphagia.” The more you know!