6 side effects of chia seeds you should know about
Chia seeds, a superfood consumed since Aztec times, are experiencing a resurgence in popularity. They appear on all nutrition lists 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 touted as a weight-loss aid, excessive consumption carries risks. Here are some side effects to watch out for:
1. They can cause constipation or diarrhea.
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Chia seeds are incredibly high in fiber, with nearly 11 grams per 30-gram serving—a significant portion of the daily recommended intake set by the American Dietetic Association (ADA): 38 grams for men and 25 grams for women. However, a high-fiber diet isn't right for everyone. Excessive fiber consumption can lead to bloating, constipation, or diarrhea.
It is recommended to consume chia seeds with plenty of water or to 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 glass of water overnight or grind them and add them to your smoothies.
2. Risk of suffocation.
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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 immediate medical attention.
Indeed, dried seeds can absorb up to 27 times their weight in water, creating a gelatinous mass that can accumulate in the esophagus and cause choking. It is therefore important to soak or roast them before eating.
3. Risk of inhibiting blood clotting.
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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 blood thinners like 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, which are pouches that form in the wall of the large intestine. While a high-fiber diet can help prevent diverticulitis, consuming chia seeds during a flare-up can aggravate the condition. The small seeds can become lodged in the diverticula and cause further inflammation.
5. They can cause an allergic reaction.
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People with nut or seed allergies may also be allergic to the protein in chia seeds. A 100g serving of chia seeds contains approximately 16.54g of protein, which can trigger an allergic reaction in some individuals.
Symptoms of a chia seed allergy can include skin rashes, watery eyes, vomiting, diarrhea, and breathing difficulties such as a persistent cough, wheezing, or trouble swallowing. In severe cases, this can lead to anaphylactic shock, requiring immediate medical attention.
6. Risk of prostate cancer.
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The link between chia seeds and the risk of prostate cancer is still debated. A 2010 study suggested that alpha-linolenic acid (found in chia seeds) might reduce this risk. However, a more recent study from 2013 found that foods rich in omega-3 fatty acids, such as chia seeds, may promote the development of prostate tumors. While this is not certain, it is recommended to avoid excessive consumption until further research is conducted.
People with nut or seed allergies may also be allergic to the protein in chia seeds. A 100g serving of chia seeds 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 trouble swallowing. In severe cases, this can lead to anaphylactic shock, requiring urgent medical attention.
6. Risk of prostate cancer.
The link between chia seeds and the risk of prostate cancer is still debated. A 2010 study suggested that alpha-linolenic acid (found in chia seeds) might reduce this risk. However, a more recent study from 2013 found that foods rich in omega-3 fatty acids, such as chia seeds, may promote the development of prostate tumors. While this is not certain, it is recommended to avoid excessive consumption until further research is conducted.
Do not exceed 1.5 tablespoons twice a day.
Although chia seeds offer numerous health benefits,
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