Tiny but trendy, chia seeds are everywhere – from morning chia water to overnight oats. Native to Mexico and Guatemala, these seeds are superfoods rich in fibre, protein, omega-3 fatty acids, and antioxidants. But a recent viral video has people asking how to eat chia seeds safely.
Follow along and discover how to eat chia seeds safely, without any surprises in your digestive tract!
Is it better to eat chia seeds raw or soaked?
To soak or not to soak? The safest answer to this viral question is yes, soak your seeds!
Are raw chia seeds safe? While adding a teaspoon or two of dry chia seeds to foods like yoghurt or smoothies is generally considered safe (especially with adequate amounts of liquid), many health professionals recommend soaking them first. This is because chia seeds absorb 10 to 12 times their weight in liquids.
What happens if you eat chia seeds without soaking them? They begin absorbing moisture from your digestive tract and can cause many potential risks, including:
- Digestive issues: Chia seeds are high in soluble fibre. Consuming too much fibre causes gas, bloating, and abdominal pain, and can interfere with absorbing vital vitamins and minerals.
- Gastrointestinal blockages: Consuming unsoaked or under-soaked chia seeds can cause them to expand within your digestive tract. This leads to potential choking hazards and gastrointestinal blockages.
- Allergic reactions: The protein found in chia seeds may trigger an allergic reaction in individuals sensitive to specific proteins. Consult your healthcare professional before consuming chia seeds.
Chia seeds dos and don’ts
Dos
- Soak chia seeds for at least 15 to 20 minutes, or overnight for best results.
- Hydrate seeds properly using thinner liquids, like water, milk, nut milk, juice, or tea.
- Use soaked seeds in puddings, overnight oats, smoothies, and baking.
- Store soaked seeds in the fridge for up to five days.
Don’ts
- Avoid soaking seeds in thicker liquids like creams and yoghurts.
- Don’t swallow a spoonful of dry chia seeds!
- Avoid serving chia seeds to young children or people with food allergies.
- Overdo it: start small with one or two teaspoons daily to avoid digestive discomfort.
Soak it – don’t choke it
Chia seeds might be tiny, but they pack a big nutritional punch and provide many health benefits. Soak the seeds to get the most out of them and avoid any digestive drama. Start slow, stay mindful, and let your body be your guide. When in doubt, seek advice from your healthcare pro.
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Give your body the ‘internal shower’ it needs with chia seeds
Feature Image Credit: Pexels
