In This ArticleView AllIn This ArticleHealth BenefitsSide EffectsDaily LimitsAlternativesFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Side Effects
Daily Limits
Alternatives
FAQs
Chia seeds have a lot of culinary talents, like making silkypuddingsand fiber-rich smoothies and adding crunch to oat bars. These tiny but mighty seeds come from theSalvia Hispanicaplant, according to theAcademy of Nutrition and Dietetics, and they pack a ton of nutritional value and health benefits.
What Happens to Your Body When You Eat Chia Seeds Regularly
So, is more … more? Before loading up on chia seeds and adding them to everything, read on to find out the potential side effects of eating too many chia seeds, how much chia you can eat daily and alternatives to this tiny superfood.
Health Benefits of Chia Seeds
Chia seeds offer an array of nutritional value and health benefits. According to a 2020 review published inMolecules, chia seeds are a rich source of healthy omega-3 fats, carbohydrates, protein, vitamins (A, B1, B2 and B3), minerals and antioxidants.
According to theUSDA, 1 ounce (roughly 2 tablespoons) of chia seeds contains:
Healthy Chia Seed Recipes
Side Effects of Eating Too Many Chia Seeds
Chia seeds are small and very easy to add to your foods. However, it’s possible to consume too many chia seeds. If that happens, here’s how you may feel:
You May Experience Digestive Issues
About 2 tablespoons of chia seeds pack nearly 10 grams of fiber. And although fiber is an essential nutrient for gut health, aside effect of too much fiberis gas and bloating
“Some people may experience GI and digestive issues from eating too many chia seeds. This is likely because they’re an excellent source of fiber,” explains Schlichter. “Also, these symptoms may be exacerbated if you’re not drinking enough water,” she says.
Chia Seeds Could Cause Choking
When eating whole chia seeds, chew and swallow them carefully. Chia seeds absorb water quickly causing them to congeal into a gel-like substance, according to a 2023 review published inFood Science & Nutrition. “Chia seeds can pose a choking hazard since they absorb water and thicken, which may be uncomfortable for some when swallowing,” states Schlichter. The greatest risk is if you have underlying health conditions that make it difficult to swallow, according toMemorial Sloan Kettering Cancer Center(MSKCC). However, if you’re consuming powdered chia seeds in a smoothie or a sauce recipe, there’s no need to worry about choking hazards.
Chia Seeds Could Interact with Medications
If you’re taking medication for high blood pressure, chia seeds may further reduce your blood pressure, according toMSKCC. If you have hypertension and are controlling the condition with medication, talk to your doctor before adding chia to your diet. In addition, chia can also have an effect on blood sugar levels, as well as affect bleeding and blood clotting. If you have diabetes or blood clotting disorders, you should also talk to your doctor.
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How Much Chia Can You Eat Daily?
Chia seeds are an excellent source of fiber, and you can use them to supplement fiber in your diet in order to hit your goals. According to theAcademy of Nutrition and Dietetics,men and women should get at about 38 and 25 grams of fiber per day, respectively. However, most people only consume 14 grams of fiber daily, on average. Going far above those levels may cause some of the side effects mentioned above, most commonly gastrointestinal discomfort. Everyone will have a different threshold.
What’s more, chia seeds are a more concentrated source of calories. Schlichter recommends eating no more than a couple of tablespoons per day.
6 Sneaky Signs You’re Not Eating Enough Fiber, According to a Dietitian
Chia Seeds Alternatives
Whether you avoid chia seeds because of health reasons, you don’t like the taste or you simply want to switch up your diet, these healthy alternatives offer similar nutritional value and health benefits:
The Bottom Line
Chia seeds are a nutritious superfood high in soluble fiber, protein and omega-3 fatty acids. These tiny seeds can provide fiber that helpslower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
Frequently Asked QuestionsIf you’re taking medication for hypertension or diabetes, talk to your doctor before adding chia seeds to your diet, as they may affect your blood pressure and blood sugar. In addition, if you have preexisting GI issues, you may also want to use caution when adding fiber-rich foods, like chia seeds, to your diet.“Since chia seeds are high in fiber and absorb water, they may lead to digestive discomfort for sensitive people, including gas and bloating,” says Schlichter. To lessen potential gas and bloating from chia seeds, increase your chia intake gradually while staying adequately hydrated to counteract the high fiber intake and support healthy digestion.The idea that chia seeds, when eaten at certain points of your menstrual cycle, can balance your hormones comes from a concept called seed cycling. However, there is not good evidence that seed cycling can help regulate hormone levels.
Frequently Asked Questions
If you’re taking medication for hypertension or diabetes, talk to your doctor before adding chia seeds to your diet, as they may affect your blood pressure and blood sugar. In addition, if you have preexisting GI issues, you may also want to use caution when adding fiber-rich foods, like chia seeds, to your diet.
“Since chia seeds are high in fiber and absorb water, they may lead to digestive discomfort for sensitive people, including gas and bloating,” says Schlichter. To lessen potential gas and bloating from chia seeds, increase your chia intake gradually while staying adequately hydrated to counteract the high fiber intake and support healthy digestion.
The idea that chia seeds, when eaten at certain points of your menstrual cycle, can balance your hormones comes from a concept called seed cycling. However, there is not good evidence that seed cycling can help regulate hormone levels.
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