The human intestine is far more than just a digestive organ. Stretching around seven metres, it performs key functions: it breaks food into its smallest components, absorbs nutrients, produces important messenger substances, and interacts closely with the immune system. At the same time, it harbours a vast ecosystem of trillions of microorganisms – the intestinal flora, also known as the microbiome. This close interplay influences energy levels, immune function, and even mood.

Nutrition is key

For the gut to perform its many functions, it depends on a balanced, fibre-rich diet. Fibre acts like a “training partner” for digestion: It stimulates intestinal movement, adds bulk to stool, and serves as nourishment for beneficial bacteria. A daily diet of fresh vegetables, fruit, legumes, and whole grain products builds a solid foundation for a thriving microbiome.

Fluids are equally essential. Without sufficient fluids, fibre cannot work effectively. Drinking at least 1.5 to 2 litres of water or unsweetened tea per day helps the intestines function smoothly.

Fibre – the engine of digestion

Fibre is a plant-based component that largely bypasses digestion in the small intestine and unfolds its benefits in the large intestine:

• Mechanical function: insoluble fibre, like that found in whole grain products, stimulates intestinal movement and accelerates bowel movements.

• Swelling effect: soluble fibre binds water, increases stool volume, and facilitates regular bowel movements.

• Food for bacteria: fibre serves as “food” for microorganisms and promotes the formation of short-chain fatty acids, which in turn nourish the intestinal cells.

Chia seeds as a fibre booster

Chia seeds combine these advantages in a particularly effective way:

• They contain both soluble and insoluble fibre.

• When combined with liquid, they swell considerably and form a gel-like mass. This supports intestinal transit and ensures a steady digestion rate.

• Their soluble fibre feeds beneficial intestinal bacteria, creating a gut-friendly environment.

Even one or two tablespoons a day can make a noticeable difference – provided you drink enough water. Without enough fluids, the swelling effect is lost, and the intestines may even react sluggishly.

Practical tips

• Increase slowly: introduce high-fibre foods gradually.

• Always drink enough: for example, at least one glass of water for every tablespoon of chia seeds.

• Keep it varied: Flaxseed, oats, vegetables, legumes, and fruit are also valuable sources of fibre.

Conclusion

The intestine is a central organ that functions far beyond mere digestion. Fibre plays a key role in this as it promotes intestinal movement, nourishes the bacterial environment, and ensures smooth functioning. Chia seeds are a great example of how even small amounts of a fibre-rich food can deliver meaningful benefits for gut health.
 

Mag. Susanne Dirisamer
Dietician & health scientist