Basil seeds are high in fiber, particularly soluble fiber, including pectin (3Trusted Source, 4Trusted Source). Here are some ways the fiber in basil seeds may benefit your health:
Helps you meet your fiber quota. Just 1 tablespoon (13 grams or 0.5 ounces) of basil seeds supplies 7 grams of fiber — 25% of the RDI. Only about 5% of Americans eat enough fiber (5Trusted Source, 6Trusted Source).
May support gut health. Test-tube studies suggest that pectin has prebiotic benefits, meaning it may nourish and increase beneficial gut bacteria. This may include anti-inflammatory bacteria that support gut health (7Trusted Source, 8Trusted Source, 9Trusted Source).
May help you feel full. Pectin may delay stomach emptying and increase hormone levels that promote a sense of fullness. Still, it’s uncertain whether eating basil seeds to curb appetite is an effective weight loss strategy (4Trusted Source, 10Trusted Source).
May aid blood sugar control. When people with type 2 diabetes ate 10 grams (3/4 tablespoon) of basil seeds in water after each meal for a month, their post-meal blood sugar was 17% lower than at the start of the study (11Trusted Source).
May improve cholesterol. Pectin may lower blood cholesterol by inhibiting cholesterol absorption in your gut. People who ate 30 grams (7 teaspoons) of basil seeds daily for one month had an 8% drop in total cholesterol (4Trusted Source, 7Trusted Source).
Due to a lack of recent scientific research on basil seeds, more studies are needed to confirm these health benefits.
SUMMARY
Basil seeds contain soluble fiber, which may promote gut health, blood sugar control, healthy cholesterol levels, and appetite control. However, more research in these areas is needed.
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