The chia seed is frequently lauded as a superfood, and there is a good reason for this. They include a high concentration of fiber, omega-3 fatty acids, protein, and vital minerals. On the other hand, were you aware that consuming chia seeds in an improper manner can potentially cause harm to your body and possibly lead to major health difficulties?
Here’s what you need to know to stay safe and get the full benefits from chia seeds—without any scary surprises.
The Wrong Way to Eat Chia Seeds
NEVER eat dry chia seeds by the spoonful and then drink water.
Why? Because chia seeds can absorb up to 12 times their weight in liquid. If eaten dry, they can swell up quickly in your throat or stomach, potentially causing:
Choking or blockage in the esophagus
Digestive obstruction, especially in people with a history of swallowing issues or digestive conditions
Sudden bloating, pain, or discomfort in the stomach or intestines
In rare but serious cases, improperly consumed chia seeds have caused medical emergencies, especially when not soaked or when taken with little liquid.
Soak First
Mix 1 tablespoon of chia seeds with ½ cup of water or plant-based milk. Let them sit for at least 15–30 minutes (or overnight) until they form a gel.
Add to Liquids
Blend soaked chia into smoothies, juices, or oat milk. This makes them easier to digest and eliminates any choking hazard.
Use in Recipes
Add soaked chia to oatmeal, yogurt, pudding, or healthy baking. The gel helps with digestion and nutrient absorption.
Stay Hydrated
Chia is high in fiber—great for digestion, but only when paired with enough water throughout the day.
Chia Seeds Can Be Powerful—When Used Right
Make sure that this superfood does not become a threat to your health. Just by soaking your chia seeds before you eat, you can reap the benefits of improved digestion, more energy, and improved heart health, among other advantages. A seemingly insignificant action can have a significant impact.
Stay informed. Eat smart. Stay safe.