Many foods we call superfoods today, typically foods that originated from other parts of the world besides the United States, are making a comeback—and in a big way when it comes to how they can enhance and support our health. Some of these “superfoods” have been known for years, such as chia seeds and kefir, which are just two examples that we’re hearing about more and more these days. The New York Times recently shared a fantastic article on how chia seeds are the “it” ingredient to use in everything these days. This inspired us to take a look once more at their health benefits and how kefir and chia seeds can be used together to support overall health.
Chia seeds and kefir both go back for centuries throughout their respective cultures for how they supported health then and how they still hold a place in our culture for how they support health and vibrance. The Aztecs ate chia seeds in Latin America for sustenance, growth, protein, good gut health (fiber!), and overall health and vitality. Kefir, which originated from the Caucasus Mountains, was first eaten as a way to one, preserve food, and two, sustain and promote good gut health, optimal immunity, and more. Chia seeds and kefir make the perfect pair, as chia seeds fiber pairs beautifully with Lifeway Kefir’s probiotics for overall gut health support. Learn more below!
How Chia Seeds and Kefir Support Gut Health, Skin, and Immunity
Chia seeds are one of the most overlooked sources of fiber to include in our diets, not to mention all their other benefits. First, they’re plant-based, and plants are natural sources of fiber, which is prebiotic in the gut that feeds good bacteria (a.k.a. probiotics). Chia seeds contain a whopping 9 grams of fiber per 3 tbsp. Yes, that’s right, you heard us: 9 grams. That’s triple the content of a serving of oatmeal, four times the amount in a serving of broccoli, and even more than a cup of bran cereal. These tiny seeds are even loaded with omega-3’s, the type of healthy fats commonly known as healthy fats from fish. Chia seeds also contain protein and although not a huge amount, a serving is equal to that of an egg or a serving of almonds. Further more, chia seeds are high in magnesium, zinc, iron, and potassium. Their omega-3s support skin and heart health, while their vitamins and minerals support total body health.
Kefir, on the other hand, is a probiotic beverage made from live probiotics that support gut health, immunity, a healthy mood, and more. Lifeway Kefir is made with 12 live and active cultures, and these cultures provide excellent support for the health of the microbiome. Kefir is also an anti-inflammatory food like chia seeds and is an excellent food for bone health, since it’s a complete source of protein and is rich in calcium and vitamin D3.
Recipes with Lifeway Kefir and Chia Seeds
Check out some of our favorite recipes we’ve made with chia seeds and kefir in these recipes below. Pick a favorite, head to the supermarket to pick up some chia seeds and kefir, and get into the kitchen for better gut health, a healthier mood, and more!
This Berry Chia Pudding Cup tastes like fresh berry cobbler in a cup! Made with fiber-rich berries, chia seeds, Lifeway Kefir, and maple syrup (or your favorite sweetener), this recipe comes together in no time.
2. Chocolate Cherry Chia Pudding
This recipe was inspired by the classic dessert made with better-for-you options by using cherries, blackberries, chocolate, chia seeds, and Lifeway Kefir. Check out the recipe here.
3. Apricot and Poppyseed Overnight Oats
Apricots are also good for gut health and contain prebiotic fiber; they’re even a good source of potassium and beta-carotene (vitamin A) plus other nutrients we need. Check out this recipe made with the lovely orange-hued fruit, plus chia seeds, vanilla kefir, and one of our other favorite superfoods: oats!
We love the superfood pumpkin (yes, it’s a superfood!), so we created this Pumpkin Chia Pudding, which is simple to make but loaded with nutrition, prebiotics, and probiotics thanks to chia seeds, pumpkin, Lifeway Kefir, and more.
You can eat this Blueberry Chia Bowl as an alternative to cereal (if you want) or just as a snack, plus, as we’ve previously shared, blueberries are a true superfood for gut health and more. Made with blueberries, chia seeds, kefir, and maple syrup (a natural source of antioxidants), this recipe contains valuable nutrients for optimal health and is simple to prepare.
Don’t let the rose part of this recipe intimidate you to try it; you can use that ingredient or even substitute it with something else, like lavender, ginger, plum, or whatever else you want. Rose is a natural anti-inflammatory agent good for skin health as well as relaxation, and chia seeds and kefir’s nutrients support good mood health and gut health. Check out this easy-to-prepare recipe here.
This Mixed Berry Parfait makes the perfect breakfast no matter the season. You can use fresh or frozen berries, and then all you need are chia seeds, Lifeway Kefir, and a few other ingredients.
This recipe features two spices that we love and that are two other superfoods you probably have in your pantry: cinnamon and turmeric. Whipped up into a golden-hued pudding, it’s topped with a coconut whipped “cream” and made with our organic Whole Milk Kefir. Check out this recipe here, add your favorite toppings, and spoon your way to excellent gut health!
This recipe features the amazing avocado, which is an excellent source of healthy fats, fiber, potassium, B vitamins, and more. Avocadoes make any recipe creamier, so this recipe is perfect as a pudding featuring kefir, avocado, chia seeds, and more. Check it out!
And finally, we have our Pumpkin Pie Chia Pudding (you can use our plain or vanilla flavored kefir if it’s out of season). Make this as a dessert with friends; they’ll never know they’re eating something healthy, we promise!
Got more questions about kefir? Check out our FAQ page here where we answer the most popular questions we get about kefir. You can also learn more about kefir here and check out our store locator here to find it in stores near you!