Are Chia Or Basil Seeds Better For Constipation? Here's What Experts Say

Have you been struggling with gut issues lately? Are you spending hours in the washroom every morning? Does the uneasiness in the tummy leave you irritated for the whole day? If you answered yes, then you are in familiar company. Gut issues, especially constipation, are more common than we admit. It is not just about being unable to go, it is about the bloating, the discomfort, and that lingering sense of heaviness that follows you around like an uninvited guest. While constipation can stem from stress, travel, hormonal shifts, or poor lifestyle habits, at its root lies the slow-moving digestive system struggling to keep pace. But here, instead of the problem, we focus on the solution. Despite eating fibre-rich Indian staples like dals, sabzi, and whole grains, many still suffer from constipation and often silently. The real villain is poor hydration and irregular meal patterns.

That is where functional seeds step in. Chia and sabja (basil) seeds are tiny, but they offer mighty support in easing bowel movement and soothing the gut. This article explores which of these natural remedies truly delivers the relief you are looking for.

Also Read: How To Consume Chia Seeds For Weight Loss - Dos And Don'ts

Chia Seeds Vs. Basil Seeds: Which One Eases Constipation Better?

A study in the International Journal of Food Properties noted that basil seeds contain 40.85g of dietary fibre per 100g, significantly higher than chia's 34g/100g, while chia outperforms in protein and omega-3s.

Nutrition expert Dr Poorvi Bhat explains that while chia promotes long-term gut health, it may aggravate constipation if consumed without adequate water. Sabja seeds, on the other hand, form mucilage almost instantly, making them effective laxatives in hot climates or during digestive distress. Let us dive into what makes these two seeds powerful and how to use them wisely.

Nutritional Face-Off: Fibre Vs. Fats

(Source: International Journal of Food Properties)

Also Read: Chia Seeds And Sabja Seeds Are Not The Same. Here's How To Tell Them Apart

Gel Formation: An Essential Factor To Soothe Constipation

Hydration is key to relieving constipation, and both seeds have a knack for creating mucilage - a slippery, gel-like substance that eases stool passage:

Basil seeds (Sabja):

It begins to swell within minutes, creating a thick gel and cooling sensation. The International Journal of Food Properties attributes basil seeds' laxative effects to their mucilage and high phenolic content. These components are known to ease acidity, reduce gut inflammation, and assist motility.

Chia seeds:

It take 20-30 minutes to form gel but absorb up to 12 times their weight in water. A clinical trial published in the journal Gastrointestinal Disorders revealed that chia seed supplementation, especially when combined with pea protein and xyloglucan, led to marked improvement in IBS-related constipation, stool consistency, and gut discomfort.

This gel formation mimics soluble fibre, soothing the gut lining and promoting smoother bowel movements. Celebrity nutritionist Pooja Makhija highlights basil seeds as her go-to for bloating and heat-related digestive issues. She also highlights "Chia is a powerhouse but only when consumed with adequate water."

Also Read: Weight Loss: How To Use Sabja (Basil) Seeds To Lose Weight Effectively

How To Use Chia Seeds Effectively:

• Soak 1 tablespoon in water or milk for 30 minutes.
• Can be added to smoothies, porridge, or curd.
• Ensure 8-10 glasses of water intake daily.

How To Use Basil Seeds (Sabja) Effectively:

• Soak 1 tablespoon in water for 10-15 minutes.
• Best with coconut water, lemon water, or traditional milk-based recipes.
• Recommended before meals for portion control and digestive preparation.

Pro Tip: Never consume these seeds dry. They expand and can pose a choking risk.

Verdict: The Best Fit For Your Body

• Quick relief? Basil seeds win.
• Sustainable gut health? Chia is your friend.

But if your lifestyle allows, use both. A mid-morning drink with soaked basil and chia can be a refreshing, belly-friendly ritual. Think lemon water with sabja and a chia smoothie bowl for breakfast - the gut will thank you.

Final Thoughts:

Good digestion is not just about what you eat - it is also about how, when, and with how much water. Chia and basil seeds are nature's gentle nudge to help the gut reset. So next time your stomach feels sluggish, reach for the seeds, not the syrups.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.