Key TakeawaysEating too many chia seeds could trigger digestive discomfort and have an effect on nutrient absorption.Step by step add soaked chia seeds to your eating regimen to scale back uncomfortable side effects and choking danger.Seek the advice of a physician earlier than consuming chia seeds should you’re taking sure meds or have a historical past of kidney stones.
Tiny however highly effective is one solution to describe chia seeds. These little black (generally white) seeds soak up water to type a thick gel that may increase the feel and diet of all types of meals, together with oatmeal, pancakes, smoothies, puddings and extra. Along with their distinctive texture, 1 ounce of chia seeds supplies a formidable 4.5 grams of protein, 10 grams of fiber and 5 grams of omega-3 fatty acids. They’re additionally a superb supply of minerals like magnesium and phosphorus.
“Consuming chia seeds is a superb solution to increase your soluble fiber consumption and decrease your LDL levels of cholesterol,” says Brittany Brown, RD, IBCLC, a dietitian and lactation advisor at Feeding Infants, Nourishing Souls. However, as with many issues in life, it’s doable to have an excessive amount of of factor. For some individuals, the uncomfortable side effects of consuming too many chia seeds could possibly be extreme, or on the very least, inconvenient. Preserve studying to study extra in regards to the potential uncomfortable side effects of consuming massive quantities of chia seeds, how a lot is an excessive amount of, and wholesome options to contemplate.
Aspect Results of Consuming Too Many Chia Seeds
Not everybody will expertise detrimental uncomfortable side effects when together with chia seeds of their eating regimen. Nonetheless, it’s a good suggestion to concentrate on what might occur and the dangers of consuming too many directly.
They Might Intrude with Micronutrient Absorption
“One aspect impact of consuming chia seeds regularly that isn’t talked about sufficient is its potential to intervene with micronutrient absorption,” says Megan Byrd, RD, proprietor of The Oregon Dietitian. Whereas the excessive soluble fiber content material of chia seeds helps to attenuate the absorption of fats and glucose (aka sugar), it will probably additionally decrease the absorption of important minerals like zinc, calcium and iron. For those who’re poor in any of those vitamins, Byrd recommends speaking to your physician or dietitian for personalised recommendation on whether or not to incorporate chia seeds in your eating regimen.
You Might Expertise Digestive Troubles
Chia seeds are top-of-the-line meals to alleviate constipation. Their soluble fiber content material helps add quantity and bulk to stool, making it go extra simply. Nevertheless, when added too rapidly or with out sufficient water, these tiny seeds could trigger or worsen digestive points. “Including chia seeds too quick and with out correct quantities of water can really result in bloating, gasoline and constipation or diarrhea,” says Katrina Cox, a registered dietitian specializing in irritable bowel syndrome (IBS). Including chia seeds and different high-fiber meals to your eating regimen slowly and with loads of fluids might help forestall digestive misery.
They Can Be a Choking Hazard
Consuming chia seeds dry might pose a choking danger, because of their capacity to soak up liquid and increase as much as 27 occasions their weight in water. Whereas it’s beneficial to keep away from consuming massive quantities of dry chia seeds, when combined with water, chia seeds is usually a helpful resolution for some individuals who expertise dysphagia and require thickened liquids—simply make sure to speak to a well being care skilled first.
They May Enhance Your Threat of Kidney Stones
Chia seeds are filled with health-promoting vitamins, however in case you are susceptible to kidney stones, particularly oxalate kidney stones, they may not be a sensible choice. Chia seeds are excessive in oxalates, compounds present in various quantities in lots of plant meals.
One technique to keep away from that is pairing chia seeds with a high-calcium meals. Calcium binds to oxalate within the abdomen, stopping it from being absorbed and transported to the kidneys. For those who expertise frequent kidney stones, speak together with your well being care supplier about find out how to safely eat chia seeds.
They Might Work together with Your Drugs
Consuming too many chia seeds might work together together with your medicines, making them roughly efficient. Sure compounds in chia seeds have blood stress–reducing results and antiplatelet properties that assist forestall blood clots. Whereas these properties are helpful for a lot of, they might work together with medicines that have already got these results. ,
Additionally, as a result of soluble fiber helps decrease blood sugar by slowing digestion and stopping absorption of some carbohydrates, it might result in low blood sugars when used together with sure diabetes medicines. Speak to your well being care supplier earlier than consuming chia seeds should you take blood thinners, like warfarin, or medicines to assist handle blood sugar ranges or decrease blood stress.
How Many Chia Seeds Can You Eat Day by day?
There are not any official suggestions for what number of chia seeds to eat each day. Nevertheless, pointers round each day fiber consumption could enable you to determine.
One ounce—about 2.5 tablespoons—of chia seeds supplies 10 grams of fiber, or 35% of the beneficial Day by day Worth. “Some suppliers will suggest as much as 5 tablespoons per day, however that’s depending on the individual and tolerance ranges. It’s at all times suggested to extend slowly and guarantee correct water consumption with the rise of fiber,” says Cox. Individuals who have IBS or take blood sugar– or blood stress–reducing medicines could wish to restrict their chia seed consumption, except in any other case directed by a well being care skilled.
Chia Seeds Alternate options
Whether or not you need the advantages with out the gelatinous texture or are searching for a barely totally different diet profile, strive one in all these chia seed options:
Floor flaxseed: Like chia seeds, floor flaxseed is an effective supply of plant-based omega-3 fatty acids and fiber—however with a nuttier taste and smoother texture. “It’s versatile like chia seeds and could be positioned in smoothies, oatmeal or as a vegan egg substitute,” says Cox. Hemp seeds: These little seeds present simply 1 gram of fiber per ounce, however have twice the protein of chia seeds. They’re additionally a fantastic supply of plant-based omega-3s and minerals like magnesium and zinc. In contrast to chia seeds, they don’t soak up water. As an alternative, they supply a nice crunch to oatmeal, yogurt and salads.Psyllium husk: Cox recommends psyllium husk as a high-fiber different to chia seeds. You’ll discover extra fiber in psyllium husk, with 1 ounce offering 12 grams, most of which is soluble. Analysis has discovered that taking psyllium husk dietary supplements could enhance ldl cholesterol and blood sugar ranges and handle constipation.,
The Backside Line
Chia seeds are a extremely nutritious addition to many diets—they’re a superb supply of fiber, plant-based omega-3s and several other important minerals. However an excessive amount of of factor can backfire. For those who’re including chia seeds to your meals, make sure to take action progressively, drink loads of water and take note of how your physique feels. And if in case you have digestive points, a historical past of kidney stones or take sure medicines, it’s a good suggestion to examine together with your physician or dietitian earlier than making these tiny seeds a each day staple.
Regularly Requested Questions
Who ought to keep away from consuming chia seeds?
Individuals who have IBS, a historical past of kidney stones or take medicines to assist handle blood stress and blood sugar ranges ought to seek the advice of with their physician earlier than including chia seeds to their eating regimen, recommends Byrd. Though uncommon, chia seed allergic reactions have gotten extra frequent, with documented instances occurring in individuals allergic to sesame.
Does consuming chia seeds trigger gasoline and bloating?
Chia seeds can contribute to gasoline and bloating, particularly when eaten in massive quantities or not soaked in liquid. “When my sufferers say they’re combating bloating after consuming a meal wealthy in chia seeds, we regularly focus on the significance of consuming chia seeds which have been soaked in fluid so that they don’t proceed to develop of their digestive system,” says Brown.
Can chia seeds have an effect on your menstrual cycle?
“Since chia seeds are excessive in phytoestrogens, there’s some thought that consuming extra of them might cut back the big fluctuations in estrogen ranges,” says Brown. Nevertheless, analysis is ongoing and doesn’t but absolutely help this principle.
