Chia seeds have steadily gained popularity as a superfood. These tiny seeds are commonly highly recommended in health circles for their invaluable benefits in many areas like weight loss and improving digestion. And there is a valid reason for his skyrocketing fame. Apart from the specific benefits for weight loss and gut health, it also has positive effects on heart health. A study published in Nutrition Reviews in March 2025 highlighted the ability of chia seeds to reduce blood pressure levels. Chia seeds contain plant-based omega-3s, which fight inflammation.
Also read: If you’re thinking about losing weight, nutritionists share these 5 chia seed recipes
The tremendous health benefits tempt anyone to include chia seeds in the diet, but before doing so, if you are still in doubt about it, it is important to ask some essential questions. Understanding the whole picture helps you truly enjoy the nutritional benefits and avoid unwanted side effects.
While chia seeds are enjoying their fair deserved share of the spotlight, it’s essential that you first understand how to consume them the right way. So let’s step back a bit and look at some basic questions and guidelines to ensure you get the benefits without being affected by any unwanted side effects.
HT Lifestyle asked Suparna Mukherjee, dietitian in-charge of Narayana Health City in Bengaluru, six common questions about chia seeds.
1. Should one eat chia seeds every day?
Everything comes with a limit, even the most nutrient-dense foods. How often you eat them determines the outcome, which can go one of two ways: better or worse. We asked the dietitian if chia seeds have any strong limitations related to weekly frequency, and he assured that they can be part of the daily diet without any concerns.
“Yes, chia seeds can be part of the daily diet as they are a functional food rich in plant proteins, omega-3 fatty acids and essential minerals,” Suparna said.
2. How many spoons a day?
Now that you know that chia seeds can be easily included in your daily diet, how many tablespoons should you take? Do you wing it? Turns out there’s a sweet spot out there that, when you take care of it, keeps you safe.
“Most adults can safely consume only 1 to 2 tablespoons (about 15 to 30 grams) per day, which is also the commonly recommended limit in nutrition guidance,” the dietitian shared. When you follow this dosage, you are saved from any unexpected side effects.
4. What is the best way to consume chia seeds?
Dietitians have warned against eating dried chia seeds. Instead, he insisted on soaking it thoroughly, otherwise it could become a suffocation hazard. “It is best to soak chia seeds in water, milk, yogurt or other liquids before consuming them, as soaking improves digestibility and prevents choking or discomfort,” Suparna said.
5. Who should be careful?
Just because chia seeds come with substantial health benefits doesn’t mean one should be cautious, especially for people with certain debilitating conditions.
“People who have digestive issues, difficulty swallowing, or need restricted fiber intake should consume chia seeds with caution and always in soaked form,” Suparna said.
Side effects of chia seeds usually occur when consumed dry or in large quantities. “Eating them dry or in large quantities may cause bloating, gas or constipation due to their high fiber and water-absorbing capacity,” the dietitian explains.
This highlights the need for careful consumption even for superfoods like chia seeds. Despite having good nutrients, it is still not completely risk free.
6. Is there any negative effect on any organ?
When you include something new in your diet, the first question that arises is – what if it harms vital organs? However, in the case of chia seeds, there is good news.
“Chia seeds do not cause any organ damage when consumed in moderation,” the dietitian confirmed. But he reiterated caution, as eating them dry may cause difficulty in swallowing due to rapid water absorption.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
