Proper Way To Eat Chia Seeds: From fitness influencers to lifestyle experts, everyone has fixed chia seeds in their diet. From healthy protein bars to fruit shakes and even sweet desserts, chia seeds have entered everywhere. Its craze is tremendous especially among the youth. In terms of nutrition, they are really powerful, but there is also a truth associated with them, which is rarely talked about, that is the right way of consuming it. Chia seeds eaten in the wrong way can also cause harm to health. How? Let us tell you.

What are chia seeds?

These black, small seeds come from the Salvia hispanica L. plant. They have been in use in Central America for centuries. A 2019 study suggests that people of the Aztec and Maya civilizations used them for medicinal and cosmetic uses.

Why is there so much hype about chia seeds?

Omega-3 fatty acids, polyunsaturated fats, lots of fiber, proteins, vitamins and many important minerals are found in these small seeds. They are also an excellent source of polyphenols and antioxidants like caffeic acid, rosmarinic acid, myricetin, quercetin.

According to the USDA, 2 tablespoons (28 grams) of chia seeds contain.

• Calories- 138
• Protein- 4.7 grams
• Fat – 8.7 grams (of which 5 grams Omega-3)
• Carbs – 12.3 grams (of which 10.6 grams is fiber)
• Calcium- 18 percent DB
• Magnesium – 23 percent DV
• Phosphorus- 27 percent DB
• Vitamin B1- 15 percent DB
• Vitamin B3- 16 percent DB

According to a study published in Frontiers in Plant Science in 2023, chia seeds show potential in improving heart health, controlling cholesterol and even fighting cancer. The amount of fiber is so high that it is also considered helpful in type-2 diabetes and many problems related to digestion.

What is the danger of this?

Harvard and Stanford-trained gastroenterologist Dr. Saurabh Sethi warned in a video that “Chia seeds are healthy, but if eaten in the wrong way, they can cause serious problems.” He said that eating dried chia seeds and then drinking water can cause these seeds to swell and get stuck in the throat or esophagus. Which may later lead to removal through endoscopy. This is rare, but the risk is increased in people with trouble swallowing or other GI problems. Dr Kunal Sood also mentioned a case in which a 39-year-old man swallowed a spoonful of dried chia seeds with water, the seeds spread into the throat and blocked the airway.

The right way to eat chia seeds

Dr. Sethi says that chia seeds should always be eaten after soaking them properly.

• Soak in water for at least 30 minutes
• Better to soak overnight

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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People eat many types of things to stay healthy. Some like to eat oats and some like cornflakes. In this list, the name of Chia seeds is quite in trend these days. People are liking to eat chia seeds as a superfood.

Actually, chia seeds have proven to be very effective in weight loss and improving digestion, due to which people are including them in their diet. Apart from this, it is very beneficial for gut health and cardiovascular health. But if they are not eaten properly then they can harm health. In such a situation, let us know how to eat chia seeds and who should not eat these seeds?

Benefits of Chia Seeds

Chia seeds are not called superfood for nothing. Seeing its many health benefits, it has been considered a superfood. Actually, chia seeds are very beneficial for our heart health. The nutrients present in it keep us healthy. According to a study published in Nutrition Reviews in March 2025, including chia seeds in your diet also reduces high blood pressure and keeps BP under control. Apart from this, it is an excellent solution for weight loss.

The right way to eat chia seeds

Chia seeds are very healthy, there is no doubt about this. But before including them in your diet, it is important to know in what quantity and how to eat them. Actually, eating everything has its own advantages and disadvantages, no matter how healthy it is. In such a situation, you can make chia seeds a part of your daily diet routine because they are rich in omega 3 fatty acids and plant proteins. According to nutritionists, adults can take 1 to 2 tablespoons i.e. 15 to 30 grams of chia seeds daily.

For whom can chia seeds be dangerous?

According to dieticians, we should not eat dried chia seeds because they can be dangerous for us. Chia seeds should always be eaten after soaking them. You can also eat it by soaking it in water, milk, curd or any other liquid. In this way it improves digestion. Apart from this, eating chia seeds has many health benefits, one should not eat them just thinking about it because eating chia seeds can be dangerous for some people. Therefore, people who have digestive problems or who cannot digest certain fibers should not eat chia seeds. Additionally, eating dried chia seeds can also cause problems like bloating and constipation.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator