This High-Fiber Breakfast Can Get Your Body 'Moving' Like Coffee Does

Some mornings can be tough to get things moving. Once you wake up, your mind immediately darts to that big project you have due later that day. Stress can often make your digestive system a little sluggish, so you grab some coffee and hope it kicks in your morning poop.

Rather than reach for coffee that can bring on more jitters when you're stressed out, a nutritious breakfast that's rich in fiber can balance your energy levels and regulate your bowel movements. One ingredient that can significantly boost the fiber content of your breakfast is chia seeds.

Two tablespoons of chia seeds (about an ounce or 28 grams) have almost 10 grams of fiber and 138 calories. Because chia seeds have both soluble and insoluble fiber, they add bulk to your stool and bind with water to make pooping easier. Dietary fiber in chia seeds has other health benefits, such as lowering your cholesterol, controlling your blood sugar, and reducing your risk of some cancers.

To keep your digestive system healthy, you need between 25 and 30 grams of fiber every day from food sources such as chia seeds. Fiber-rich foods also tend to be nutrient-rich. Chia seeds are good sources of calcium, iron, magnesium, selenium, thiamin, and niacin. You'll also get 5 grams of alpha-linolenic acid, which is an omega-3 fatty acid that supports your heart health. Chia seeds might not be your main protein source at breakfast, but you'll still manage to get almost 5 grams of protein. Taken together, chia seeds make a great addition to your breakfast to improve your health.

According to a 2023 review in Food Science and Nutrition, the omega-3s, fiber, and protein in chia seeds could help reduce triglycerides and improve HDL cholesterol. Fiber, unsaturated fats, and phenolic compounds can manage blood sugar levels by slowing down the absorption of carbohydrates. Chia seeds also have antioxidants that neutralize free radicals and reduce inflammation to prevent chronic diseases. In particular, the nutrients in chia seeds have been found to reduce the risk of pancreatic, liver, colorectal, and breast cancers.

If you're not used to eating chia seeds, you might notice they can be a little difficult to chew and digest. Soaking chia seeds in water for about 15 minutes softens them, and you'll notice they form a gel-like consistency. That's the soluble fiber at work, and you can imagine how they can sweep clean your digestive system. You can add these softened chia seeds to your favorite smoothie recipe to boost it with healthy fats, protein, and fiber.

Another way to enjoy chia seeds at breakfast is to make chia seed pudding the night before. Stir chia seeds into your choice of milk – dairy or plant-based — and add a little honey and cinnamon. Refrigerate for an hour, then stir to remove any clumps from the chia seeds. Let the chia pudding set overnight.

Chia seeds also make a great mousse if you blend them. Add half a cup of oats, three-fourths a cup of your favorite milk, and a tablespoon of chia seeds into a blender, then refrigerate overnight. You can customize this oatmeal-chia mousse by adding nuts, yogurt, fruit, or a sweetener.