So you’ve discovered chia seeds and have been eating them left, right and center when suddenly, you ask yourself - ‘can I eat too many chia seeds?’. Unfortunately, overeating, even of a good thing, can be harmful to you as with most foods. How many chia seeds are too many chia seeds, and what will happen if you exceed your limits?
How Many Chia Seeds Should You Eat?
Chia seeds are tiny, and for that reason, it’s very easy to eat a lot of them without realizing it. In addition to their small stature, chia seeds also have the ability to absorb up to 10x their weight in water which can be problematic if you’re eating them dry. To avoid unpleasant digestive side-effects, it’s recommended that adults start by eating just two tablespoons (15g) of chia seeds per day, slowly working their way up to a larger serving of up to 28g (1oz).
What Happens If You Eat Too Many Chia Seeds?
Like most fiber-rich foods, eating too many chia seeds can lead to digestive discomfort. Although a 28g serving of chia seeds may seem harmless, this tiny amount provides a whopping 42% of a person’s recommended daily fiber, and so it would be easy to exceed your fiber limit. The most common side effects of eating too many chia seeds are symptoms associated with consuming too much fiber, including bloating, gas, diarrhea, and abdominal pain.
Other Side Effects Of Eating Too Many Chia Seeds
Although stomach ache and gas are the most common side effects of eating too many chia seeds, there are a few other side-effects to be aware of.
Eating Chia Seeds Dry Can Cause Choking
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage. The easiest way to prevent this is by swelling your chia seeds first or by distributing them throughout other foods such as oatmeal so that you do not eat them all in one go. Chia Seeds Can Cause Interactions With Some Medications
One of the health benefits of chia seeds is their ability to lower blood sugar levels which can be beneficial for diabetics; however, overconsumption of chia seeds can interfere with blood sugar medications. As well as reducing blood sugar levels, chia seeds are also effective at reducing blood pressure levels too, which can enhance the efficiency of blood pressure medications.
Some People Can Be Allergic To Chia Seeds
Although rare, it is possible to be allergic to chia seeds. Some of the main symptoms of a food allergy are itchy lips and skin and swelling of the mouth or throat. If you are concerned that you may have an allergy to chia seeds, stop eating them immediately.
ALA Intake Could Be Associated With Prostate Cancer
Finally, some research suggests that eating a very high diet in ALA (alpha-linolenic acid) could increase a person’s risk of prostate cancer. At present, the evidence for this is inconclusive, and other studies have found an increased ALA intake to be protective against cancer. Consuming a standard serving of chia seeds does not increase ALA to concerning levels.
The Bottom Line For Chia Seeds
Chia seeds are an extremely beneficial superfood when eaten in moderation. If consumed excessively, then like any fiber-rich food, they can cause digestive upset. For people taking blood sugar or blood pressure medication, then it is important to consume only the recommended daily serving; otherwise, the health benefits of chia seeds could start to interact with their medication. Although extremely uncommon, chia seed allergies have been recorded, and so people eating chia seeds for the first time should consume a small amount and stay vigilant for allergy symptoms.
FAQs
Although chia seeds offer a variety of health benefits, eating too many may lead to complications: Digestive issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas.
What happens if I eat too many chia seeds? ›
You May Experience Digestive Issues
About 2 tablespoons of chia seeds pack nearly 10 grams of fiber. And although fiber is an essential nutrient for gut health, a side effect of fiber is gas and bloating, according to Mount Sinai. "Some people may experience GI and digestive issues from eating too many chia seeds.
Can too many chia seeds cause a blockage? ›
Experts have issued a warning about a common mistake some people make when eating chia seeds. The antioxidant-rich superfood is known to improve digestion and ease constipation – but, if consumed without liquid, can form “a concrete-like mass in your digestive tract”, which can lead to them getting stuck.
What are the disadvantages of having chia seeds daily? ›
Chia seeds are loaded with fibres and when it is consumed in lots of quantities the body may find it difficult to digest it properly. One should stick to an ideal quantity of chia seeds in a day and not consume more. Consuming more of these tiny seeds can cause diarrhea, bloating and stomach cramps.
Is it okay to eat chia seeds every day? ›
Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.
What not to mix with chia seeds? ›
Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.
Can chia seeds reduce belly fat? ›
Both Chia seeds and Ginger have been shown in some studies to help suppress appetite. Feeling fuller for longer may lead to reduced calorie intake, which can contribute to weight loss, including fat loss in the belly area.
Are chia seeds hard on your colon? ›
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.
What does Mayo Clinic say about chia seeds? ›
Chia is rich in lignans and omega-3 fatty acids for cardiovascular health. These seeds also contain magnesium, an important mineral for brain, digestive tract and heart health. Add chia to cereal, yogurt, salads and smoothies, or use it make puddings for a nutrient-dense snack.
Are chia seeds good for the kidneys? ›
Because flax seeds and chia seeds are low in sodium, potassium, and phosphorus, they are healthy for all the following kidney conditions and treatments: CKD/Transplant. Hemodialysis (3 times/week) Daily Home and Nocturnal Hemodialysis/Peritoneal Dialysis.
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.
Do chia seeds help bowel movement? ›
All that fiber in chia seeds is mostly insoluble fiber, which doesn't dissolve in fluids. Instead, it absorbs fluids and helps create bulky, soft stool. So yes, chia seeds have the right kind of fiber to loosen your poop and give you some constipation relief.
Are chia seeds good or bad to liver? ›
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.
What is the best time to take chia seeds? ›
Consuming chia seeds in the morning can help kickstart your metabolism and keep you feeling full and energized throughout the day. You can add them to smoothies, yogurt, oatmeal, or make chia pudding. Eating chia seeds before a workout can provide a good source of energy and hydration.
Can you overdo chia seeds? ›
Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn's disease. Choking hazard.
Is it OK to drink water with chia seeds everyday? ›
While chia seed water can be a part of a healthy diet pattern, it's important not to rely on it for weight loss or any single health goal. Furthermore, don't consume an enormous amount of it. Instead, make it part of an overall healthy diet. Generally, one serving of chia seeds is 2 tablespoons (20 grams).
Does your body fully digest chia seeds? ›
Here are a few of our most frequently asked questions: Do I need to grind or mill the seeds? Nope! Chia is totally digestible in its whole seed form.
How many chia seeds per day for weight loss? ›
Chia seeds have impressive benefits and are a very versatile ingredients. Do not exceed 1-2 tablespoons per day and always hydrate them in water or milk before use. Remember chia alone cannot cause weight loss. It has to be part of a well-balanced diet and effective exercise routine.
Are chia seeds high in fat if you ate them? ›
Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much.
Are chia seeds bad for kidney stones? ›
KIDNEY STONES
Chia seeds are high in oxalate. If you have a history of oxalate stones, be sure to eat a high calcium food at the same time to decrease oxalate absorption. Talk with your kidney doctor or dietitian to see if you need to limit oxalates.
