Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds, without giving them any liquid to absorb before ingesting them, they'll absorb the water within your system and potentially cause a blockage.
Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.
Although many people prefer to soak chia seeds, you can eat them raw, too.
It is important to soak your chia seeds and activate the mucilage because it creates positive changes in the nutritional and physical properties of the chia seeds that make them even more beneficial for your health. Here are some important changes that happen to chia seeds soaked in water.
Though they're safe for most people, chia seeds may cause an increased risk of choking. So make sure you consume them carefully, especially if you have difficulty swallowing. This increased risk is because dry chia seeds swell up and absorb about 10–12 times their weight in liquid when they are exposed to water (13).
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.
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.
Mix the chia seeds into oatmeal, yogurt, or other wet foods.
One of the most common ways to eat chia seeds raw is to sprinkle them over or mix them into other dishes. Stir them in any wet food to turn the dry seeds gelatinous and mushy, which will help them blend into the food less obviously.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
Chia seeds can be eaten raw or added to recipes. Because the coating of chia seeds soaks up water rapidly, soaking chia seeds in milk or water for a few hours (or overnight) can give the seeds a tapioca pudding-like texture and makes them a great binder to hold baked goods together, like these Coconut-Chia Oat Crisps.
When you add chia seeds to different foods – salad, yogurt, or a protein shake – the seeds expand in your stomach. That expansion can help you feel full, promote eating less, and losing weight.
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.
The seeds soak up a lot of water and will form a gel-like consistency. Perfect for stirring into your cereal bowl. Why not combine soaking the chia seeds with making a colourful yoghurt, like in my blueberry yoghurt 5-minute breakfast!
The final product when you let your chia seeds soak for 10 minutes is a little gel. After soaking for two hours, they are ready to be used as an egg replacement. Overnight, and you have an ideal supplement that even helps with hydration.
There are a few things that can cause your chia seeds not to swell when you soak them. The most common issue is not using enough water, but you should make sure that you are also using water that is warm enough and giving the seeds long enough to swell.
A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
Chia seed consumption may offer health benefits, including lowering blood pressure, reducing inflammation, and improving digestive health. However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies.
There are no hard-and-fast guidelines on how many chia seeds you should eat daily. But some doctors and institutions offer reasonable recommendations, such as Columbia University, which suggests eating 20 g (or a bit under 2 tbsp) of chia twice per day.
Whole chia seeds can sometimes get stuck in the intestinal lining, causing discomfort and bloating, although in theory they are cleansing the system and getting into every nook & cranny this also can be uncomfortable whilst it occurs.
If you are going to start incorporating chia seeds into your diet, depending on your daily intake of fiber, if you're not drinking enough water to accompany the increase in fiber, it can bulk up your stool and cause constipation.
To avoid unpleasant digestive side-effects, it's recommended that adults start by eating just two tablespoons (15g) of chia seeds per day, slowly working their way up to a larger serving of up to 28g (1oz).
Does Hot Water Destroy Chia Seeds? No, soaking chia seeds in hot water doesn't destroy them. Soaking chia seeds in hot water achieves the same result as soaking them in cold water. However, it's not necessary to use hot water for soaking chia seeds.
After my three-day experiment, I will be taking a break from the chia seed water for a while. Drinking it every day could cause digestive issues like bloating and constipation, according to registered dietitian Alix Turoff.
Chia Seeds are very high in dietary fibre- over 9g in 1 ounce (28g). The sudden massive increase in fibre level in your diet can cause bloating, gas, and constipation if the overall water intake is insufficient. You can relieve this discomfort by increasing your fluid intake and exercising.
"In order for the chia seed to move through the gut, it draws water from the intestine area, working like a sponge," Lockwood explains. "They also expand in your stomach, so both of those things can cause a lot of bloating."