Too much fibre in chia seeds can cause tummy aches, constipation or diarrhoea
Chia seeds are among the most nutritious foods—loaded with fibre and heart-healthy omega-3 fatty acids—which help with heart health, brain function, and reducing inflammation. Most people take chia seeds daily—in water or as breakfast—mixed with yogurt. It helps strengthen your gut and aids weight loss. However, these healthy seeds can also be detrimental to your digestive health.
Chia seeds have the unique ability to absorb liquid and take on a gelatinous consistency. And that is why they are also used as a thickening agent—as a vegan substitute for eggs in some baked goods. Being rich in antioxidants, chia seeds protect from oxidative stress and reduce the risk of chronic diseases.
How do chia seeds cause digestive issues?
Fibre causes bloating
Chia seeds are among the best sources of fibre, offering around 11 grams for each 1-ounce serving. Fibre promotes regularity and supports the beneficial bacteria in your gut, among other important roles. However, too much fibre leads to abdominal pain, constipation, diarrhoea, bloating, and gas.
Those with IBS need to be careful
Those who suffer from inflammatory bowel diseases like ulcerative colitis or Crohn’s disease may need to monitor their intake of chia seeds and limit their consumption, especially during flareups.
Can be a choking risk
Even though they are safe for most people, chia seeds lead to an increased risk of choking, so, it is important to 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.
These gelling properties are useful when it comes to cooking or baking, but they have the potential to be unsafe, as chia seeds can easily swell up and become lodged in the throat.
Can lead to prostate cancer
Chia seeds contain a good amount of alpha-linolenic acid or ALA, a type of omega-3 fatty acid that is found primarily in plant foods. While omega-3 is an essential part of the diet, ALA fatty acids can get converted to docosahexaenoic acid, or DHA and eicosapentaenoic acid (EPA) in small amounts, which according to studies can lead to prostate cancer. However, further studies are needed to examine the possible relationship between ALA intake and prostate cancer.
Allergies
According to experts, many people can also experience an allergic reaction after eating chia seeds. Food allergy symptoms may include vomiting, diarrhoea, and itching of the lips or tongue.
In severe cases, food allergies can also lead to anaphylaxis, a life-threatening condition that causes difficulty breathing and tightness in the throat and chest.
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