Chia seeds may cause side effects in people with diabetes, high blood pressure, allergies, or digestive issues. In addition, consuming many of them may lead to weight gain.
Yes, excessive intake of chia seeds can lead to digestive issues like constipation, diarrhea, bloating and stomach ache. Over a period of time excessive intake of fiber can worsen gut health.
People who are already taking blood-thinning agents should limit their chia seed intake as it may inhibit the ability for their blood to clot and may affect their blood circulation. That is why chia seeds are not recommended for people with low blood pressure, either.
Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons.
Chia seeds are a fantastic liver-supportive food to add to your diet. They're rich in the omega-3 fatty acid alpha-linolenic acid (ALA), antioxidants, and fiber, and have even been shown in studies to combat NAFLD.
Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds, without giving them any liquid to absorb before ingesting them, they'll absorb the water within your system and potentially cause a blockage.
Better Heart Health
Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.
Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease.
Chia seeds are abundant in omega-3 fatty acids and fiber that helps in lowering the bad cholesterol levels, manage blood pressure and clear the arteries.
Chia Seeds Can Lead to Stomach Problems
Chia seeds are extremely high in fiber, and too much fiber doesn't work with every body type. Those who consume too much fiber may experience side effects ranging from diarrhea, constipation, bloating and intestinal gas.
These tiny seeds can provide fiber that helps lower 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.
Flax and Chia Seeds
They might be tiny but they have some great “clean your gut” power! Both flax and chia seeds contain fats and fiber that promote a clean colon and overall healthy digestion. They are rich in omega-3 fatty acids that have been shown to reduce inflammation and stabilize cell walls.
Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like porridge, they'll swell up slightly while you eat but retain a slight crunch.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
Nuts and seeds are now believed to be just fine for Diverticulosis… and chia seeds are a great source of fiber!
Take Omega-3 Fatty Acids:
Omega-3 fatty acids are anti-inflammatory nutrients with protective effects in inflammatory diseases. So, for healthy lungs you should take walnuts, fatty fish, flax seeds, chia seeds, kidney beans, etc. these are good sources of omega-3.
Studies have shown that chia seeds consumption reduces visceral adipose tissues, also known as belly fat.
Consuming chia seeds could lower your chance of developing heart disease due to their high content of fibre and omega-3 fatty acids.
3 Because of this, chia seeds may be included in a diet to lower your cholesterol and triglycerides. Chia seeds can be included in a variety of foods, including: Mixing chia seeds into whole grain pancakes or muffins. Tossing in a handful of chia seeds into your morning cereal, yogurt, or oatmeal.
"Chia seeds are really good for us, so there's some truth to how chia seed water can benefit you," says Amanda Beaver, a wellness dietitian at Houston Methodist. "There's no real downside to drinking it, but there are a few things I recommend keeping in mind."
Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up. Consumption of chia seeds aids in a feeling of fullness and thus a reduced calorie intake.
WATCH: Food safety tips to keep in mind at home
Tong adds chia and flax seeds should also be refrigerated. “Chia and flax seeds should be stored in the fridge to extend their life and to prevent their volatile oils from becoming rancid or from oxidizing.”
Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.