'Chia seed challenge' warning over danger many don't realise

Chia seeds, often touted by experts and wellness gurus as a so-called ‘superfood’, are nutrient-dense powerhouses providing fibre, plant-based protein, and high omega-3 fatty acids.

Research suggests that just 15g of chia seeds, which come from the Salvia hispanica plant, can help consumers: lose weight, reduce oxidative damage caused by free radicals, and keep teeth, the immune system, and the heart healthy.

And while you may be keen to add these dots to your daily diet, experts have warned not to practice everything you see online, including trying the ‘chia seed challenge’ on for size.

Over the past couple of years, some TikTok users have been boasting about drinking a glass of water with two tablespoons of chia seeds mixed in every day.

This viral drink, often dubbed the ‘internal shower’, is allegedly designed to relieve constipation and improve gut regularity.

A nutritionist has warned against trying the social media 'chia seed challenge' (Getty Stock Image)

However, according to one health expert, the beverage may be dangerous if consumed too often and in a certain way.

As per nutritionist Rob Hobson, some people who take on the chia seed challenge run the risk of experiencing eternal blockages, bloating, and overal digestive discomfort.

Those who have Irritable Bowel Syndrome (IBS) or sensitive digestion are more likely to experience side effects, the expert told the Daily Mail.

As they can absorb up to 12 times their own weight, it is advised that you steep the seeds in water for at least 10 to 15 minutes.

If a gel-like consistency is preferred, make sure you put no more than two tablespoons of chia seeds in some sort of liquid for two hours or more.

By preparing your item properly, you can reduce the risk of developing or experiencing adverse health effects.

Chia seeds: how often should you eat them?

Dr Karan Rajan, an NHS surgeon and one of the biggest health and science creators on social media, said that a tablespoon of chia seeds contains around 5g of fibre.

Fibre, of which around 30g per day is recommended, helps feed the microbes in your gut to give you a healthier digestive tract.

However, positive shifts are ‘only temporary’, meaning you have to consistently eat a good amount of fibre to keep microbes well fed.

Soaking your chia seeds overnight can create a pudding-like consistency (Getty Stock Image)

If you don’t often eat foods that are rich in fibre, such as beans, bananas, lentils, and leafy greens, then you may see instant results from the chia seed challenge.

However, be warned: the benefits won’t continue unless you sustain your fibre intake over the course of a few months.

So, if you do want to reap the benefits, be sure to consume chia seeds consistently, rather than sporadically.

Benefits of eating chia seeds

Chia seeds come Dr Rajan-approved, with the expert revealing that by boosting your fibre intake, you could experience a '22 percent reduction in all cause mortality’ alongside the risk of type 2 diabetes dropping by 16 percent.

What’s more, your risk of a stroke can fall by 18 percent and the chances of heart disease tumble by 15 percent—all from consuming more fibre.

The content creator made it clear that while drinking water with soaked chia seeds for a week may feel pointless, you will eventually be glad that you started the health kick.

Waiter, add a slice of lemon to mine, please!