Consuming Chia Seeds Incorrectly Can Worsen Health; Watch Out For These Factors

Consuming chia seeds incorrectly can potentially worsen health, despite their many benefits. Chia seeds are nutrient-dense, rich in omega-3 fatty acids, fibre, and antioxidants, but when eaten without proper preparation or in excessive amounts, they can lead to digestive issues, nutrient imbalances, or complications for certain health conditions. To enjoy their benefits safely, it's important to consume them in moderation, stay hydrated, and be aware of your own health needs. Keep reading as we discuss factors that show how consuming chia seeds can be bad for health.

How consuming chia seeds incorrectly can worsen health

1. May cause choking or blockage

Chia seeds can absorb up to 10–12 times their weight in water. If you consume them dry and then drink water, they may swell in your throat or oesophagus, creating a gel-like mass that can block your airway or digestive tract. This is particularly dangerous for people with swallowing difficulties. To avoid this, always soak chia seeds in water, milk, or other liquids for at least 15–20 minutes before consuming.

2. Excessive fibre intake may trigger digestive issues

Chia seeds are very high in fibre, about 10 grams per 2 tablespoons. While fibre is essential for digestion, a sudden spike from consuming too much can lead to bloating, gas, abdominal cramps, or constipation, especially in people not used to a high-fibre diet. Introduce chia seeds slowly into your diet and drink plenty of fluids to help fibre move smoothly through the digestive system.

3. May interfere with heart medications

Chia seeds naturally help lower blood pressure and blood sugar levels, but if you're on medications for hypertension or diabetes, consuming large amounts may enhance these effects too much. This can cause dizziness, weakness, or hypoglycaemia. People on such medications should consult their doctor before adding chia seeds to their routine.

4. Can interfere with mineral absorption 

Chia seeds contain phytic acid, an anti-nutrient that can bind to important minerals like calcium, iron, and zinc, reducing their absorption. Over time, this might lead to deficiencies, especially in people with diets already low in these minerals. Soaking chia seeds before consumption helps reduce phytic acid levels and enhances nutrient absorption.

5. Allergic reactions 

Though rare, chia seed allergies do exist and can cause symptoms such as rashes, itching, vomiting, or even anaphylaxis in extreme cases. People with known allergies to sesame or mustard seeds may be more prone. It's wise to start with a very small amount and monitor for any reaction.

6. May cause diarrhoea 

Because of their high fibre and mucilage content (gel-forming ability), overconsumption of chia seeds can overstimulate the digestive system and lead to loose stools or diarrhoea. To prevent this, stick to a moderate intake (1–2 tablespoons per day), and adjust based on how your body reacts.

7. Might worsen symptoms of IBS, etc.

In individuals with irritable bowel syndrome (IBS) or other sensitive gut conditions, the high fibre in chia seeds can sometimes worsen symptoms like gas, bloating, and discomfort. A low-FODMAP diet may be more suitable for these individuals, and chia seeds should be introduced cautiously.

Keep these factors in mind to keep your health in check.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.