Digestive Support Chia–Flax Smoothie

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Digestive Support Chia–Flax Smoothie

 Description

A high-fiber nighttime smoothie designed to gently support bowel regularity, reduce mild bloating, and promote gut health. This is not a weight-loss miracle drink — it supports digestion when combined with a balanced diet and hydration.

 Ingredients (1 Serving)

  • 1 tablespoon chia seeds

  • 1 tablespoon ground flaxseed (important: ground, not whole)

  • 1 cup unsweetened almond milk (or milk of choice)

  • ½ banana (optional, for taste and potassium)

  • ½ cup plain Greek yogurt (optional for probiotics)

  • ½ teaspoon cinnamon (optional)

  • 1 teaspoon honey (optional)

 Instructions

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Let sit for 5–10 minutes (chia thickens).

  4. Drink slowly, preferably in the evening.

  5. Drink an extra glass of water afterward (fiber needs water to work properly).

 Notes

  • Start with 1 teaspoon of each seed if you’re new to fiber.

  • Too much fiber too fast can cause gas or cramping.

  • Always use ground flaxseed for proper digestion.

Tips for Reducing Bloating

  • Drink at least 2 liters of water daily.

  • Avoid overeating late at night.

  • Walk 10–15 minutes after meals.

  • Limit ultra-processed and very salty foods.

  • Manage stress (stress affects gut motility).

 Servings

Makes 1 serving.
Can be used 3–4 times per week.

 Approximate Nutritional Info (per serving)

  • Calories: 220–280 kcal (depending on additions)

  • Fiber: 10–14g

  • Protein: 8–15g

  • Healthy fats (Omega-3s): 5–8g

  • Sugar: 6–12g (mostly natural)

 Benefits

  • Supports bowel regularity

  • Provides omega-3 fatty acids

  • Feeds beneficial gut bacteria (prebiotic fiber)

  • May reduce mild bloating over time

  • Helps you feel full longer

 Q & A

Q: Can this make me lose 11 kilos overnight?
No. That claim is false and unsafe.

Q: How much weight can I realistically lose?
Healthy fat loss is about 0.5–1 kg (1–2 lbs) per week with proper diet and activity.

Q: Can I drink this every day?
Yes, but monitor how your body reacts to fiber. Hydration is essential.

Q: Who should avoid this?
People with bowel obstruction, severe IBS, or on certain medications should consult a healthcare provider before increasing fiber intake.

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