In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsRisks and PrecautionsBest Recipes to TryFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Risks and Precautions
Best Recipes to Try
FAQs
Chia seeds are tiny, nutrient-dense seeds loaded with fiber, protein, omega-3 fatty acids and antioxidants. Their impressive nutritional profile comes along with several health benefits, making them a great addition to a balanced diet. But you may wonder, what happens to your body when you eat chia seeds regularly? And how much should you eat? Keep reading to uncover the answers to those questions and more, including the health benefits of chia seeds, the potential risks, and expert tips for incorporating these nutritious seeds into your meals.
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Health Benefits of Chia Seeds
May Improve Your Digestion
Mucilage, a type of fiber that gives chia seeds their gel-like consistency when soaked in water, can help slow digestion, prevent blood sugar spikes and increase satiety.
Brittany Lubeck, RD, a registered dietitian and nutrition writer, says, “Chia seeds are an excellent source of soluble fiber, which is important for healthy digestion. Soluble fiber helps add bulk to stools, which may prevent constipation.”
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May Lower Inflammation
Theomega-3 fatty acidsin chia seeds include alpha-linolenic acid (ALA), which research suggests offers anti-inflammatory benefits. These omega-3s can helpreduce inflammationin your body, which is linked to various chronic diseases, including cardiovascular disease, diabetes and certain types of cancer.
“Omega-3 fatty acids like ALA are found in a few plant-based foods, including chia seeds,” says Lubeck. “ALA is anti-inflammatory and is also key to the health of your nervous system.”
May Reduce Your Risk of Chronic Disease
“Chia seeds contain various antioxidants, including polyphenols. These antioxidants scavenge free radicals and reduce oxidative stress. Antioxidants in the diet are an important component of disease prevention,” explains Lubeck.
May Boost Your Heart Health
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Are a Great Source of Plant Protein
Despite their small size, chia seeds are an excellent source of plant-based protein, containing almost 5 grams per 2-tablespoon serving.This makes them a fantasticvegan protein source.
“Chia seeds help vegans and vegetarians meet their protein needs,” states Lubeck. “Protein is an essential macronutrient needed for a laundry list of bodily processes, including wound healing, muscle health and immunity.”
Are Packed with Nutrients
“Chia also seeds contain micronutrients (vitamins and minerals) that your body needs in small amounts every day,” says Lubeck. “When you eat chia seeds, you get calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, folate, vitamin A, B vitamins and more. These micronutrients are essential for various aspects of health, including metabolism, bone health and reproductive health.”
Nutritional Facts
Here’s a deeper look at the nutrition profile for a 1-ounce (28 grams/2 tablespoons) serving of chia seeds:
Calories:138Total Carbohydrates:12 gDietary Fiber:10 gTotal Sugars:0 gProtein:5 gTotal Fat: 9 gSaturated Fat:1 gPUFA 18:3 n-3 (ALA):5 gSodium:5 mgCalcium:179 mgPhosphorus:244 mgPotassium:115 mg
Potential Risks and Precautions
While chia seeds are generally safe for most people, some may experience allergic reactions, particularly if they already have an allergy to other seeds or nuts—more specifically to sesame seeds.
Since chia seeds expand when exposed to liquids and form a gel-like substance, this could be a potential choking hazard, especially for people with swallowing difficulties. That said, you do not need to soak chia seeds for a long time prior to eating them. If they are exposed to water, they will take on a gelatinous texture in about 30 seconds (like in ourHealthy Gut Chia Tonicrecipe). And regardless of what you may have seen on social media, they will not “clog” your gut.
Additionally, chia seeds’ fiber content can cause digestive symptoms like bloating, gas and diarrhea. “If you have digestive issues, you should be aware of chia seeds’ high fiber content,” Lubeck cautions. “For those with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) or other digestive conditions, too much fiber may cause symptoms to worsen.”
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How to Incorporate Chia Seeds Into Your Diet
If you’re looking to add chia seeds to your diet, Lubeck shares some tips to make the most of these tiny but mighty seeds:
It’s also important to note that you should drink more water when adding more fiber from foods like chia seeds. Fiber needs a lot of water to help it be properly digested, and dehydration coupled with higher fiber intake can increase the risk of constipation.
9 Chia Seed Recipes That Aren’t Pudding
While chia seeds are nutrient-dense and can aid in weight loss due to their high fiber content, no evidence suggests they target belly fat specifically.
Chia seeds are an excellent plant-based source of omega-3 fatty acids, specifically ALA. However, fish and seafood provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain, heart, eye and hormone health. While your body can convert ALA into EPA and DHA, it’s only in very small amounts. So, it’s recommended to consume food sources of all three types of omega-3s.
The Bottom Line
Chia seeds, while tiny, are packed with nutrients such as fiber, protein, omega-3s and antioxidants. Adding them to your diet may help improve digestion, reduce inflammation, lower chronic disease and support heart health.
However, consuming them in moderation is essential to avoid potential digestive issues due to their high fiber content. Those with nut or seed allergies or gastrointestinal disorders like IBS or IBD should be cautious when consuming chia seeds regularly.
To incorporate chia seeds into your diet, consider adding them to yogurt, oatmeal or smoothies. You can also use them as a thickening agent in soups and sauces, make chia seed pudding or add them to baked goods. These tips can help you reap the health benefits of chia seeds deliciously and conveniently.
Lemon-Blueberry Cheesecake Chia Pudding
Frequently Asked QuestionsA moderate amount of chia seeds seems to be generally safe. However, how much you should eat depends on your medical condition and dietary needs. That said, some clinical trials have roughly used between 30 and 37 grams, or 2 to 2 1/2 tablespoons. However, your safest bet is to consult your health care provider or a registered dietitian.Chia seeds contain fiber, omega-3 fatty acids, antioxidants, vitamins and minerals that canimprove digestion, lower inflammation, reduce chronic disease risk and support heart health.While chia seeds are nutrient-dense and can aid in weight loss due to their high fiber content, no evidence suggests they target belly fat specifically.Chia seeds are an excellent plant-based source of omega-3 fatty acids, specifically ALA. However, fish and seafood provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain, heart, eye and hormone health. While your body can convert ALA into EPA and DHA, it’s only in very small amounts. So, it’s recommended to consume food sources of all three types of omega-3s.
Frequently Asked Questions
A moderate amount of chia seeds seems to be generally safe. However, how much you should eat depends on your medical condition and dietary needs. That said, some clinical trials have roughly used between 30 and 37 grams, or 2 to 2 1/2 tablespoons. However, your safest bet is to consult your health care provider or a registered dietitian.
Chia seeds contain fiber, omega-3 fatty acids, antioxidants, vitamins and minerals that canimprove digestion, lower inflammation, reduce chronic disease risk and support heart health.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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