6 Chia Seed Side Effects You Should Know About
Chia seeds, a superfood dating back to Aztec times, are experiencing a resurgence in popularity. They’re on every nutrition list as a rich source of fiber, omega-3 fatty acids, protein, vitamins, and minerals.
While chia seeds are excellent as part of a balanced diet and are often promoted as a weight loss aid, it’s possible to consume them in excess. Here are some chia seed side effects you should be aware of:
1. They may cause constipation or diarrhea.
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Chia seeds are extremely high in fiber, with nearly 11 grams per 30-gram serving, which is a significant portion of the American Dietetic Association’s recommended daily fiber intake of 38 grams for men and 25 grams for women. However, a high-fiber diet isn’t suitable for everyone. Excessive fiber consumption can cause flatulence, constipation, or diarrhea.
It’s recommended to consume chia seeds with plenty of water or soak them before eating. This makes them easier to digest and promotes the release of nutrients. For example, soak a tablespoon of seeds in a cup of water overnight or grind them to use in smoothies.
2. They can cause choking.
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Chia seeds can pose a choking hazard if consumed improperly. A Time magazine article highlighted this risk. Consuming the seeds without soaking or roasting them can lead to complications, including esophageal obstruction, which requires emergency medical attention.
In fact, dried seeds can absorb up to 27 times their weight in water, forming a gelatinous mass that can lodge in the esophagus, causing choking. It’s therefore important to soak or toast them before consuming them.
3. They can inhibit blood clotting.
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