Chia seeds are small, nutritious seeds packed with fiber, protein, omega-3 fatty acids and antioxidants. Their impressive nutritional profile is accompanied by several health benefits, making them a great addition to a balanced diet. But you may be wondering: what happens to your body when you eat chia seeds regularly? And how much should you eat? Keep reading to discover the answers to these questions and more, including the health benefits of chia seeds, the potential risks, and expert tips for incorporating these nutritious seeds into your meals.
Health benefits of chia seeds
Can improve your digestion
Chia seeds are packed with dietary fiber, providing 10 grams in just 2 tablespoons. Studies show that fiber can support healthy digestion by promoting regular bowel movements, strengthening the immune system and improving gut health.
Mucilage, a type of fiber that gives chia seeds their gel-like consistency when soaked in water, can help slow digestion, prevent blood sugar spikes and increase satiety.
Brittany Lubeck, RD, a registered dietitian and nutrition writer, says, "Chia seeds are an excellent source of soluble fiber, which is important for healthy digestion. Soluble fiber helps thicken stool, which can prevent constipation."
Can reduce inflammation
The omega-3 fatty acids in chia seeds include alpha-linolenic acid (ALA), which research shows provides anti-inflammatory benefits. These omega-3 fatty acids can help reduce inflammation in your body, which is linked to several chronic diseases, including cardiovascular disease, diabetes and certain types of cancer.
"Omega-3 fatty acids such as ALA are found in a number of plant foods, including chia seeds," says Lubeck. "ALA has an anti-inflammatory effect and is also critical to the health of your nervous system."
May reduce your risk of chronic diseases
Chia seeds are rich in antioxidants that protect your body against oxidative stress and damage caused by free radicals. Research has shown that reducing oxidative stress can lower the risk of chronic diseases, including cardiovascular disease, diabetes, neurodegenerative disorders and cancer.
"Chia seeds contain several antioxidants, including polyphenols. These antioxidants scavenge free radicals and reduce oxidative stress. Antioxidants in the diet are an important part of disease prevention," Lubeck explains.
Can improve your heart health
The omega-3 fatty acids in chia seeds can help reduce inflammation, lower LDL cholesterol levels (known as 'bad') and increase HDL cholesterol levels (known as 'good'), all of which contribute to better health of the heart. Additionally, research has shown that chia seeds can support a healthy heart by lowering blood pressure.
Are a great source of plant-based protein
Despite their small size, chia seeds are an excellent source of plant-based protein, containing almost 5 grams per 2-tablespoon serving. This makes them a fantastic vegan protein source.
"Chia seeds help vegans and vegetarians meet their protein needs," says Lübeck. "Protein is an essential macronutrient required for a laundry list of body processes, including wound healing, muscle health and immunity."
Are packed with nutrients
"Chia seeds also contain micronutrients (vitamins and minerals) that your body needs in small amounts every day," says Lubeck. "When you eat chia seeds you get calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, folic acid, vitamin A, B vitamins and more. These micronutrients are essential for several aspects of health, including metabolism, bone health and reproductive health."
Nutrition facts
Here's a deeper look at the nutritional profile for a 28 gram/2 tablespoon serving of chia seeds:
Potential risks and precautions
Although chia seeds are generally safe for most people, a small study found that some may experience allergic reactions, especially if they are already allergic to other seeds or nuts, more specifically sesame seeds.
Because chia seeds expand and form a gel-like substance when exposed to liquids, this can pose a potential choking hazard, especially for people with swallowing problems.
Additionally, the fiber content of chia seeds can cause digestive symptoms such as bloating, gas and diarrhea. "If you have digestive problems, you should be aware of the high fiber content of chia seeds," warns Lubeck. "For people with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other digestive conditions, too much fiber can worsen symptoms."
How to Include Chia Seeds in Your Diet
If you're looking to add chia seeds to your diet, Lubeck shares some tips for getting the most out of these small but mighty seeds:
Frequently Asked Questions
How many chia seeds should you eat per day?
A moderate amount of chia seeds appears to be generally safe. However, how much you should eat depends on your medical condition and nutritional needs. That said, some clinical studies have used roughly between 30 and 37 grams, or 2 to 2 1/2 tablespoons. However, your safest bet is to consult your healthcare provider or a registered dietitian.
What do chia seeds do for the body?
Chia seeds contain fiber, omega-3 fatty acids, antioxidants, vitamins and minerals that can improve digestion, reduce inflammation, reduce the risk of chronic disease and support heart health.
Can chia seeds reduce belly fat?
Although chia seeds are high in nutrients and may aid weight loss due to their high fiber content, there is no evidence that they specifically target belly fat.
Are chia seeds better than fish oil?
Chia seeds are an excellent plant-based source of omega-3 fatty acids, especially ALA. However, fish and seafood contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain, heart, eye and hormone health. Although your body can convert ALA into EPA and DHA, this only happens in very small amounts. Thus, it is recommended to consume food sources of all three types of omega-3 fatty acids.
It comes down to
Chia seeds are small, but packed with nutrients such as fiber, protein, omega-3 fatty acids and antioxidants. Adding it to your diet can help improve digestion, reduce inflammation, reduce chronic disease and support heart health.
However, it is essential to consume them in moderation to avoid possible digestive problems due to their high fiber content. Those with nut or seed allergies or gastrointestinal disorders such as IBS or IBD should use caution when consuming chia seeds regularly.
To incorporate chia seeds into your diet, consider adding them to yogurt, oatmeal or smoothies. You can also use them as a thickener in soups and sauces, make chia seed pudding or add them to baked goods. These tips will help you reap the health benefits of chia seeds in a delicious and easy way.