The truth is – they can. Chia Seeds absorb 15-20 times their weight in water. When chia seeds move through the gut, they draw water from the intestine area, like a sponge. These seeds expand in your stomach, which leads to bloating.
See, the problem is, chia seeds absorb a LOT of water. So when you eat 'em, they first soak up water from your intestine area, which can kickstart bloating, then they expand in your stomach, which can lead to MORE bloating.
The easy fix to prevent bloating
Just soak them beforehand. That way, they've already expanded before they enter your digestive track. "My trick is to put them in water for five to ten minutes before eating," the registered dietitian says, adding that the ratio of chia seeds to water should be one-to-nine.
Yes, excessive intake of chia seeds can lead to digestive issues like constipation, diarrhea, bloating and stomach ache. Over a period of time excessive intake of fiber can worsen gut health.
Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet.
Medicines: Avoid taking chia seeds if you are taking medications like anticoagulants and antiplatelets (prevent blood clots), anti-hypertensive (treats high blood pressure), anti-cancer, antioxidants, and omega-3 fatty acids, as chia seeds might interact with these medicines.
Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn's disease. Potential Choking Hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous.
These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
Chia seeds can act as a prebiotic which helps your stomach produce good bacteria that keep your digestive system working properly. Chia seeds can also act as a cleansing agent for your digestive system since they turn into a sticky gel-like substance when soaked in water.
Most health organizations recommend that adults consume no more than 25 grams (about 1/4 cup) of chia seeds per day. Eating too much chia seeds can cause digestive issues, such as bloating, abdominal discomfort, and constipation.
Add 2 tbsp of chia seeds to a full glass of water, at least 8oz if not 16oz. Add freshly squeezed lemon juice to taste; up to 1 whole lemon. Optionally add 1/8 tsp of sea salt. Stir and let chia seeds absorb water; after up to 15 minutes, stir once more and drink.
Low-FODMAP Seeds: Chia seeds and flaxseeds offer the best benefits for those who have constipation-predominant IBS. Pumpkin and sunflower seeds are other good examples of seeds that are not known as trigger symptoms.
If you want your chia seeds to have that gel-like consistency, they need to sit for a minimum of 20 minutes to absorb the liquid. Be patient!
All that fiber in chia seeds is mostly insoluble fiber, which doesn't dissolve in fluids. Instead, it absorbs fluids and helps create bulky, soft stool. So yes, chia seeds have the right kind of fiber to loosen your poop and give you some constipation relief.
You do not need to soak chia seeds for a specific amount of time in order to consume them or reap the benefits of them. From a culinary standpoint however, chia seeds perform best when submerged or mixed with some kind of liquid (e.g. chia pudding, baked goods, in smoothies, mixed with yogurt).
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up. Consumption of chia seeds aids in a feeling of fullness and thus a reduced calorie intake.
Since they contain a lot of insoluble fiber — the kind that helps bulk up your stool while still keeping it soft — chia seeds can help get things moving in your gut. Hence, the current trend of drinking chia seed water to help promote a bowel movement.
Chia seeds are also an excellent source of anti-inflammatory ALA, but their biggest benefit is probably their high fiber content (about 10 grams per serving), which will you fill you up and help control weight, says Moore. Tips: Chia seeds absorb liquid easily and take on a jelly-like consistency.
Chia seeds may offer several digestive benefits. These include improving the health of your intestine, improving gut bacteria, altering absorption, and possibly easing constipation.
Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like porridge, they'll swell up slightly while you eat but retain a slight crunch.