THE BENEFITS OF CHIA SEEDS

Chia seeds are one of the simplest plant-based additions you can make to your day. Just one tablespoon provides fiber and absorbs liquid to form a gel, making it an easy way to support digestion and promote fullness. 

One Tablespoon Daily
Chia seeds are rich in fiber and omega-3 fatty acids. When mixed with liquid, they expand and form a gel-like texture that supports gut health and steady digestion.

I mix one tablespoon with a few tablespoons of almond milk and let it sit for about 10 minutes before adding it to yogurt or smoothies.

How I Use Them
After they thicken, I like to add them to dairy-free yogurt with wild blueberries, walnuts, and banana. It’s simple, balanced, and easy to prepare in advance. 

🌿Switch to Veg Tip: Chia seeds must absorb liquid before eating. Always mix them with plant milk, water, or yogurt and allow them to thicken before adding to meals. 

Probiotics don’t only come from supplements. Many fermented foods naturally contain live cultures, and these are a few plant-forward options I like to keep in my kitchen. 

Raw red cabbage sauerkraut
Naturally fermented and full of live cultures, making it an easy way to support gut balance. I like Wildbrine and usually add a spoonful to meals or just enjoy it on its own.

Kombucha
A refreshing fermented drink you can find at most grocery stores. I love Health-Ade Kombucha, especially the passion fruit tangerine flavor, because it’s easy, fizzy, and great on the go.

CocoJune dairy-free yogurt
A creamy coconut-based yogurt with live cultures. I usually enjoy this in the morning topped with walnuts and fresh fruit.

🌿Switch to Veg Tip:  Not all pickled foods are probiotic — look for labels that say raw, fermented, or contains live cultures.