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By now, chia seeds are a staple in many of our diets. The itty-bitty seeds have become hugely popular over the past few years — and for good reason. They’re about as close as you can get to a nutritional superfood. Plus, they’re versatile enough to be added to virtually anything you’re whipping up in the kitchen: granola, smoothies, pudding, salad dressing, muffins and even chia water. But is it safe to eat chia seeds every single day? We asked a registered dietitian and a gastroenterologist to find out.
What are chia seeds?
Chia seeds come from the chia plant, which is grown in Australia and in parts of Latin and South America. The seeds have been eaten for thousands of years (even reportedly by the Aztecs).
Chia seeds are known for their ability to absorb liquid and expand 10 to 12 times their size. That’s because they’re high in soluble fiber, which pulls in and retains water. It’s how chia seeds can thicken plant-based or dairy milk and transform it into a creamy pudding.
What are the health benefits of chia seeds?
Chia seeds are packed with important nutrients like those listed below. Each one serves up its own array of health benefits.
Are chia seeds safe to eat every day?
The short answer? Yes. But there’s a caveat: You have to drink plenty of water when you eat them.
“Fiber, in general, is great for you, but if you eat too much fiber, that can actually kind of cause some of the opposite symptoms you’re trying to fight, like gas and bloating,” Dr. Bass says. “Too much fiber and not enough fluids can actually cause constipation to get worse.”
The soluble fiber in chia seeds pulls in water from the digestive tract, and the seeds expand in your stomach, so you’ve got to offset that by staying hydrated. Dr. Bass recommends drinking a minimum of 64 ounces (8 cups) of water per day.
“You can eat chia seeds every day, and if you do, I wouldn’t recommend more than a tablespoon or so when using them soaked because they are so fiber-filled,” Sauceda says. If you’re eating them dry and unsoaked, she recommends only about 1 teaspoon.
Some health conditions, including irritable bowel syndrome and diverticulosis, could also be aggravated by chia seeds. Dr. Bass says chia seeds could also pose a problem to people who have difficulty swallowing. “They can expand in your esophagus, and that can cause some issues, but that occurs more if you’re not hydrated,” he explains.
The bottom line
Yes, chia seeds are safe for most people to add to their daily menu, but the key is to drink plenty of water when you eat them. Chia seeds pack a lot of fiber, which could cause some GI upset if you consume too much at once. Take extra care if you have irritable bowel syndrome or diverticulosis, or have trouble swallowing.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
