Ella Scott
Chia seeds are hyped by nutritionists and wellness gurus alike, but a health expert has a serious warning for anyone who regularly consumes the high-fibre substance.
Packed with antioxidants, iron, calcium, and omega-3 fatty acids, chia seeds come from the Salvia hispanica desert plant, a member of the mint family.
Not only are they high in soluble fibre, but the tiny seeds are said to help people stay fuller after meals, get bowel movements operating like clockwork, and may potentially aid weight management, Lauren Manaker, a dietitian, wrote for Prevention.
Another reason why chia seeds are so loved is how versatile they are. You can drink them in water like various viral TikTok users, sprinkle them in your smoothie mixtures and top toast, or soak them in milk to create a smooth, sweet pudding.
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Dr Saurabh Sethi, a California-based gastroenterologist and hepatologist, previously posted a video online explaining that chia seeds contain around five grams of protein per tablespoon, and that they can help support gut health.
According to the expert, you should be aiming to consume around one to two tablespoons of the so-called superfood each day.
However, the Harvard and Stanford-trained doctor warned that chia seeds can also cause gastrointestinal issues if you do not prepare them correctly.
Dr Sethi said that consuming large amounts of dry chia can, unfortunately, cause bloating.
This is because the high-fibre substance can swell when they reach your digestive system.
Healthline stated that you may also experience symptoms like abdominal pain, bloating, flatulence, diarrhoea, and constipation.
“When my patients say they are struggling with bloating after eating a meal rich in chia seeds, we often discuss the importance of eating chia seeds that have been soaked in fluid so they don’t continue to grow in their digestive system,” Brittany Brown, a dietitian and lactation consultant at Feeding Babies, Nourishing Souls, told EatingWell.
You should also avoid pairing your tablespoon of chia seeds with certain foods, according to experts at Verywell Health.
These include, but are not limited to:
Regarding the latter, Morgan Pearson, a registered dietitian and health writer, had her say.
She claimed that while it wasn’t ‘dangerous’ to consume chia seeds alongside fizzy drinks, it can cause bloating.
“The bubbles from carbonation add extra gas to your digestive system, and chia’s soluble fibre can slow down digestion, which may leave you feeling overly full or gassy.”
Instead of reaching for your favourite Diet Coke can, try swapping for a glass of water instead, especially if you’re prone to digestive issues.