Are You Eating Too Many Chia Seeds? Know The Side Effects

Chia seeds. Do we all not know about it and how beneficial it is for us. It is derived from the Salvia hispanica plant and are considered superfoods. They go with anything and everything, whether it is your morning glass of water, puddings, pancakes and parfaits. In fact, they are also used as skin care due to its gelatinous consistency. For this reason, they are often used in vegan baked goods as a substitute for eggs to bind the batter.

But can eating too many chia seeds cause you discomfort? Let's find out:

Chia seeds are a great source of fiber, for each 1 ounce or 28 grams, it provides 11 grams of fiber. While fiber is essential for your health, promoting regularity and supporting beneficial bacteria in your gut, it can sometimes cause issues like abdominal pain, constipation, diarrhea, bloating or gas for some people.

This also happens when a high fiber intake is paired with inadequate hydration. This is because drinking water is essential to help fiber pass through the digestive system. Furthermore, those with chronic diseases cause inflammation and a narrowing of the gastrointestinal tract, which can lead to symptoms like abdominal pain, bleeding, diarrhea, and weight loss.

There are studies that also note that a high fiber intake can help protect against inflammatory bowel disease in long term. However, those who experience flare-ups, must limit their fiber intake for short periods to reduce symptoms.

For most people, these symptoms can be prevented by increasing the fiber intake slowly and drinking water to help it pass through.

Case Studies: Chia Seeds And Choking

Though mostly safe, Chia seeds can also cause an increased risk of choking. There is an increased risk of choking especially with chia seeds, because it swells up as it absorbs a lot of water and can absorb 10 to 12 times their weight. While these properties are helpful during cooking and baking, the same sticky properties can be harmful and could become lodged in the throat.

In one of the cases, a 39-year-old man ate a tablespoon of dry seeds and then drank a glass of water. As a result, the seeds expanded in his esophagus and caused a blockage. He had to be rushed to the emergency room to get it removed. This case study is also featured in the 2017 Case Reports in Internal Medicine. The important thing to remember is that you must always soak chia seeds for at least 5 to 10 minutes before you eat them, and pay extra attention when you eat it.

Other Side Effects

Chia seeds contain a good amount of alpha-linolenic acid (ALA), this is a type of omega-3 fatty acid, that is found in plant foods. Omega-3 fatty acids are part of the diet which support cognitive function and heart health. However, there are studies that also associate ALA intake and prostate cancer. In a 2014 study by Colleen Pelzer, et.al., that analyzed data from 288,268 men, showed that ALA intake was associated with an increased risk of advanced prostate cancer.

Another 2013 study published in the Journal of Cancer Institute showed that those with highest blood concentrations of omega-3 fatty acids had a higher risk of prostate cancer, compared to those with lower blood concentrations.

However, there are some conflicting point of views too, thus it is best to always consult you doctor.