6 side effects of chia seeds you should know about.

6 side effects of chia seeds you should know about

Chia seeds, a superfood that dates back to Aztec times, are making a comeback. They’re a staple on every diet list as a rich source of fiber, omega-3 fatty acids, protein, vitamins, and minerals.

While chia seeds are an excellent part of a balanced diet and are often touted as a weight loss aid, it’s possible to consume too much. Here are some chia seed side effects to be aware of:
1. They can cause constipation or diarrhea.

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Chia seeds are extremely rich in fiber, with nearly 11 grams per 30-gram serving. This represents 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 gas, constipation, or diarrhea.

It’s recommended to consume chia seeds with plenty of water or to soak them before consumption. This makes them easier to digest and promotes nutrient release. For example, soak a tablespoon of seeds in a cup of water overnight or grind them to use in smoothies.
2. They can be a choking hazard.Chia seeds are rich in omega-3 fatty acids, which gives them natural blood-thinning properties. This can be beneficial in some cases, but if you are already taking anticoagulants like warfarin, it is advisable to avoid chia seeds. It is also best to avoid them after surgery to minimize the risk of excessive bleeding.
4. They can worsen diverticulitis. Diverticulitis is an inflammation of the diverticula, which are pouches that form in the lining of the large intestine. While a high-fiber diet can help prevent diverticulitis, consuming chia seeds during a flare-up can worsen the condition. The small seeds can become lodged in the diverticula and cause further inflammation.