A viral health trend has boosted the popularity of chia seeds as a ‘weight loss superfood,’ with many praising their ability to aid in shedding pounds and improving overall health. Soaking chia seeds in water and drinking the gel-like mixture is said to provide significant benefits. However, health experts warn that despite their nutrient richness, improper consumption of chia seeds can lead to serious digestive problems.
Dr. Kathryn Basford from Asda Online Doctor explains, “Chia seeds are packed with protein, fibre, calcium, and omega-3 fatty acids. These nutrients contribute to reducing risks of diabetes and heart disease while supporting brain function. Adding chia seeds to your diet can enhance your wellbeing.”
She adds, “The high fibre and protein content in chia seeds helps slow digestion and prolong feelings of fullness, functioning similarly to weight-loss medications such as Mounjaro and Wegovy.”
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However, Dr. Basford also highlights the risks: “Dry chia seeds absorb up to 12 times their weight in liquid, which can cause dangerous blockages in the digestive tract if consumed in excess. While fibre generally improves digestive health by easing bloating and constipation, too much fibre, especially from chia seeds, can have the opposite effect.”
To avoid this, it’s recommended to soak chia seeds in water or milk until they thicken into a gel before consuming. If eating dry chia seeds sprinkled on foods, do so sparingly to minimize risks of digestive blockages.
Individuals with inflammatory bowel conditions like ulcerative colitis should exercise caution, as the insoluble fibre in chia seeds may worsen symptoms and cause severe abdominal pain. Consulting a GP before modifying your diet is always advisable to ensure safety tailored to your health needs.