6 Chia Seed Side Effects You Should Know About

 

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.

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.

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.

Chia seeds are rich in omega-3 fatty acids, which give them natural blood-thinning properties. This can be beneficial in some cases, but if you are already taking anticoagulant drugs such as warfarin, it is recommended to avoid chia seeds. Similarly, after surgery, it is best to avoid them to minimize the risk of excessive bleeding.
4. They can worsen diverticulitis.

Diverticulitis is an inflammation of the diverticula, pouches that form in the colon lining. Although 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.
5. They can cause an allergic reaction.

People with nut or seed allergies may also be allergic to the protein in chia seeds. A 100g serving of chia contains approximately 16.54g of protein, which can trigger an allergic reaction in some individuals.

Symptoms of a chia seed allergy may include skin rashes, watery eyes, vomiting, diarrhea, and breathing difficulties such as a persistent cough, wheezing, or difficulty swallowing. In severe cases, this can lead to anaphylactic shock, requiring urgent medical attention.
6. It can trigger prostate cancer.

The link between chia seeds and prostate cancer risk is still debated. A 2010 study suggested that alpha-linolenic acid (found in chia seeds) could reduce the risk of prostate cancer. However, a more recent 2013 study indicated that foods rich in omega-3 fatty acids, such as chia seeds, could promote the formation of prostate tumors. While this remains uncertain, it is advisable to avoid excessive consumption until further research is conducted.
People with allergies to nuts or seeds may also be allergic to the proteins contained in chia seeds. A 100g serving of chia contains approximately 16.54g of protein, which can trigger an allergic reaction in some individuals.

Symptoms of a chia seed allergy may include skin rashes, watery eyes, vomiting, diarrhea, and breathing difficulties such as a persistent cough, wheezing, or difficulty swallowing. In severe cases, this can lead to anaphylactic shock, requiring urgent medical attention.
6. It can trigger prostate cancer.

The link between chia seeds and prostate cancer risk is still debated. A 2010 study suggested that alpha-linolenic acid (found in chia seeds) may reduce the risk of prostate cancer. However, a more recent 2013 study indicated that foods rich in omega-3 fatty acids, such as chia seeds, may promote the formation of prostate tumors. While this remains uncertain, it is recommended to avoid excessive consumption until further research is conducted.
Do not exceed 1.5 tablespoons twice daily.

Although chia seeds offer numerous health benefits, it’s important not to overdo it. A moderate intake, about 1-1.5 tablespoons twice a day, is generally sufficient. As always, it’s recommended to soak them overnight for better digestion and optimal nutrient absorption.

Although chia seeds are considered a superfood, further research is needed to assess their safety in certain populations, such as those with high triglycerides, low blood pressure, or pregnant women. It’s also essential not to rely solely on them for fiber and to avoid consuming them in excessive quantities, even as part of a weight-loss diet, as this could result in excessive calorie intake without the desired benefits.