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FAQs

How to prepare chia seeds to eat? ›

Chia seeds can be eaten raw, soaked in water, ground into a chia seed powder, used as an ingredient in recipes, or even used as a thickening agent to replace eggs or dairy in vegan recipes.

Let the seeds sit in the water (or milk) for about 30 minutes to two hours. If you're using milk, make sure you place it in the fridge so that the milk doesn't sour. Once done soaking, the chia seeds can be enjoyed for up to five days (just be sure to refrigerate them).

For raw chia seeds, you can soak chia seeds with warm water first and then use them or sprinkle a spoonful of chia seeds directly into yogurt, wait 15-20 minutes for the chia seeds to bloom and then use. Can be used with many other fruits such as watermelon, strawberry, mango, ... to make the dish more attractive.

Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.

A 2-tablespoon serving (which is a TON of seeds) has 150 calories, 10g of fiber, 6g of protein and 10g of fat, most of which is the healthy polyunsaturated variety. In terms of how much chia to eat each day, it's smart to stick to the 2-tablespoon serving size.

Experts have issued a warning about a common mistake some people make when eating chia seeds. The antioxidant-rich superfood is known to improve digestion and ease constipation – but, if consumed without liquid, can form “a concrete-like mass in your digestive tract”, which can lead to them getting stuck.

Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.

Chia seeds are very rich in fibre, which adds bulk to your meals and hence prolongs their satiety value, slows down digestion and delays release of glucose in the blood. In short, the seeds aid body metabolism and stop your food cravings, both of which are crucial for losing and managing weight.

Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.

Unlike flax seeds, you don't have to grind chia seeds to add tons of nutrients to your diet. You can eat them whole and still get a punch of extra energy and nutrients. If you're wondering how to eat chia seeds raw, you can just eat a spoonful straight, but beware that they do tend to stick in your teeth.

How to eat chia seeds for constipation? ›

If you're contending with constipation and want to go the chia seed water route, it's probably fine to do so, Czerwony says. But you can also just sprinkle chia seeds over your yogurt or include them in a smoothie. And there are other ways to get your fill of fiber, too. Other high-fiber foods can do the same job.

Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like porridge, they'll swell up slightly while you eat but retain a slight crunch.

Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.

They can form clumps that can be harder to swallow. So, when it comes to choking hazards and blockages, we suggest you soak chia seeds if you are using a lot, but a sprinkle of raw chia, especially mixed through something else like porridge or on avo toast isn't something to be worried about.