6 Chia Seed Side Effects You Need to Know
Chia seeds, a superfood that dates back to the Aztecs, are making a comeback. They’re now on every nutrition list as a rich source of fiber, omega-3 fatty acids, protein, vitamins, and minerals.
Although chia seeds are an excellent addition to a balanced diet and are often promoted as a weight loss aid, consuming them in excess can be risky. Here are some chia seed side effects to watch out for:
1. They can cause constipation or diarrhea.
Chia seeds are incredibly high in fiber, containing nearly 11 grams per 1-ounce serving, which is a significant portion of the American Dietetic Association (ADA) recommended daily fiber intake of 38 grams for men and 25 grams for women. However, a high-fiber diet isn’t right for everyone. Too much fiber can cause bloating, constipation, or diarrhea.
It is recommended to consume chia seeds with plenty of water or soak them before eating. This facilitates digestion and helps release nutrients. For example, you can soak a tablespoon of seeds in a glass of water overnight, or grind them and add them to smoothies.
2. May cause choking.
Eating chia seeds improperly can pose a choking hazard. A Time magazine article highlighted this risk. Consuming the seeds without soaking or roasting them can lead to complications, including esophageal blockage, which requires immediate medical attention.
In fact, dried seeds can absorb up to 27 times their weight in water, forming a gelatinous mass that can accumulate in the esophagus, causing choking. That’s why it’s important to soak or toast them before consuming.
