Chia Seeds: Side Effects Health Benefits And Risks
No bones about it: chia seeds are a great choice for those watching their blood sugar, body weight, and blood pressure.
However, if you are already on high blood pressure medication, you may want to think twice about adding chia due to a potential interaction. To stay on the safe side, we recommend that those in this category avoid chia seeds just like they would any other foods that put them at risk of fatal coronary heart disease, such as blood-thinning dark, leafy greens.
The overall nutritional benefits of chia seeds cannot be denied, but theyre not worth putting your health at risk. We can always recommend consulting with your physician if youre not entirely sure whats best for you.
The Pain Of Constipation
Arthritic hip pain impacts my quality of life less than a few days of constipation. Fortunately, the frequent bouts of unpleasant irregularity that plagued much of my life practically disappeared when I started taking the over-the-counter, serotonin-boosting supplement 5-HTP after my Parkinson’s diagnosis in 2009.
Since constipation is a common non-motor symptom of PD, the relief from 5-HTP was a special blessing.
Late last year, I tried going without that supplement for a month. Within a few days, constipation came roaring back. My geriatrician recommended Senokotthe non-prescription laxative containing sennaand the stool softener Colace. Neither did much good.
The only thing that helped was returning to 5-HTP. But it needs help to keep me regular.
I’ve used Metamucil crackers at bedtime, but they require lots of fluid to wash them down . . . intake that means additional bathroom visits during the night.
Recently, I’ve found the most effective, natural bedtime concoction to keep things moving.
Just before hitting the sack, I mix several tablespoons of applesauce with a tablespoon of powdered Metamucil and a tablespoon of chia seeds. This combo works better than anything else I’ve ever tried.
Chia Seeds For Ibs: How A Little Seed Helps Gi Discomfort
Our Mayan ancestors coined this tiny black seed chia because it means strength in Maya. This plant-based food source is rich in protein and omega-3 fatty acids that can help boost our endurance. However, chia seeds arent just a powerhouse in the weight room. Theyre also ideal for easing the symptoms of Irritable Bowel Syndrome . Lets take a look at why you should consume chia seeds for IBS and how to add more chia strength to your healthy gut diet plan.
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Chia Seeds Water For Constipation:
You can directly consume the seed in the following manner.
- 2 3 tablespoons of chia seeds
- Take two to three tablespoons of chia seeds.
- Soak it in water.
- Have it every alternative day.
- Drink plenty of water.
Best time to drink: Early morning on an empty stomach.
Repetitions: Consume this drink daily till you get relief from constipation.
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Is There An Advantage To Putting Chia Seeds In Water Specifically
Given the popularity of chia seed water, specifically, you might wonder if it’s the best way to consume these seeds.
“You don’t need to suspend chia seeds in water to reap their benefits,” says Beaver.
That being said, Beaver points out that adding such a high fiber food into your diet does mean you will need to increase your water intake.
“Fiber tends to pull water into our GI tract,” explains Beaver. “If you increase your fiber intake but not your water intake, it can lead to dehydration and an increased chance of constipation.”
That’s one major appeal of chia seed water: it adds water and fiber at the same time, simplifying things.
But Beaver offers some alternative options for people looking to add chia seeds into their diet without having to drink this clumpy, gelatinous beverage.
“There are plenty of ways to work chia seeds into your meals as a topping or while baking, for instance,” Beaver adds. “Another popular option is chia seed pudding, where you mix chia seeds with some type of milk and fruit and then refrigerate overnight.”
Other ways to add chia seeds into your diet include:
- Blending them into a smoothie
- Adding them to oatmeal
- Sprinkling them on top of yogurt
- Mixing them into homemade granola
- Adding them into baked goods, like energy bites or breakfast cookies
“Just be sure you’re adding a little more water into your diet, too,” adds Beaver.
Some Studies Have Found That Ala Intake May Be Associated With Prostate Cancer
Chia seeds contain a good amount of alpha-linolenic acid , a type of omega-3 fatty acid that is found primarily in plant foods .
Omega-3 fatty acids are an essential part of the diet and have been shown to support many aspects of health, including cognitive function and heart health .
ALA fatty acids are especially important for those who dont eat fish, as they can be converted into docosahexaenoic acid and eicosapentaenoic acid in small amounts .
These are the two active forms of omega-3 fatty acids, and they can be found in seafood.
Although omega-3 fatty acids are generally recognized as beneficial for health, some studies have found an association between ALA intake and prostate cancer.
In fact, a large observational study including 288,268 men showed that ALA intake was associated with an increased risk of advanced prostate cancer .
Another observational study showed that those with the highest blood concentrations of omega-3 fatty acids had a higher risk of prostate cancer, compared to those with lower blood concentrations .
However, studies on this are conflicting. Other research has also found that ALA fatty acids may protect against prostate cancer.
One review of five studies found that people who ate at least 1.5 grams of ALA per day had a decreased risk of prostate cancer, compared to those who ate less than 1.5 grams per day .
Similarly, another large study in 840,242 people showed that a higher ALA intake was associated with a lower risk of prostate cancer .
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Start Eating These Foods To Get Instant Constipation Relief
One of the most common health problems is constipation. A lot of people suffer from it but are unable to find a perfect solution to treat it. There are a lot of causes behind a person suffering from constipation. Possible reasons could be lack of physical activity, a lower fiber diet or even growing age.
/6causes Discomfort For Pregnant Women
Adding chia seeds to your diet during pregnancy can help in boosting metabolism and improving digestion. However, the excessive intake of protein and fiber chia seeds can often trigger constipation, bloating, diarrhea and frequent urination, which may cause discomfort to the expecting mom. Thus, do consult your doctor before adding this super seed to your diet.
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Why Drink Electrolyte Chia Fresca
My traditional chia fresca recipe or iskiate is delicious and refreshing, especially in the summer when youre hot and dehydrated! But when Im traveling, I need a constipation relief drink thats easy to make on the go. Instead of fruit juice as the liquid base for this chia fresca, I use electrolyte powder mixed in water because:.
May Lower Your Risk Of Heart Disease
Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.
Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL cholesterol in your blood. In turn, this can reduce your risk of heart disease .
Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk .
Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels .
A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease (
In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density .
Therefore, its possible that regularly eating chia seeds could help keep your bones strong.
One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit .
However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed.
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Chia seed water is a simple, DIY concoction you can whip up in less time than it takes to brew a pot of coffee. Just measure one or two tablespoons of chia seeds and stir them into an eight- to 10-ounce glass of water. Then, let the mixture sit for a few minutes.
As they soak up the water, each tiny seed will develop a clear, viscous casing of sorts. In fact, chia seeds can absorb up to 12 times their weight when theyre wet!
When chia seeds absorb water, they take on a gel-like consistency, Czerwony explains. They add bulk and weight to stools, which softens them and helps them pass.
Adding Chia Seeds To Your Diet
According to recommendations regarding protein intake from the U.S. Dietary Guidelines for Americans, about 5 ounces of protein each week should come from nuts, seeds and soy productsincluding chia seeds.
Here are some tips for incorporating chia seeds into your daily diet:
- Start slowly to allow your system time to adjust.
- Make sure to drink plenty of water.
- Just toss them into whatever you are making. They’re great in smoothies, pudding, cereal, salads, and baked goods. Unlike flaxseed, chia seeds do not need to be ground in order for you to benefit from their nutritional components.
- Consider presoaking the seeds before eating them to maximize their gel-like qualities.
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How To Take Chia Seeds For Constipation Relief
Constipation is a commonly faced issue and causes could be due to regular intake of processed food, alcohol, smoking, irregular eating or overeating, less consumption of water, stress etc. The uneasiness can make it extremely uncomfortable for the ones suffering with this health problem. Let us read to know how to take chia seeds for constipation relief.
Eating Too Many Chia Seeds May Cause Interactions With Some Medications
While chia seeds are safe for most people, you may want to moderate your intake if you are taking blood sugar or blood pressure medications.
Thats because eating too many chia seeds could potentially interact with the effects of some of these medications.
This is likely due to the high amount of fiber in chia seeds, which slows the absorption of sugar in the blood and can decrease blood sugar levels .
In most cases, eating moderate amounts of chia seeds can help people with diabetes keep their blood sugar levels in check.
However, dosages for insulin are personalized and carefully adjusted to prevent dips and spikes in blood sugar .
Eating an excessive amount of chia seeds could cause blood sugar levels to decrease and may require adjustments in the dosage of your diabetes medication.
Blood Pressure Medications
In addition to lowering blood sugar, chia seeds are effective at reducing blood pressure.
In one study, eating chia seeds for 12 weeks decreased blood pressure, along with markers of blood sugar and inflammation .
This is because chia seeds are high in omega-3 fatty acids, which have been shown to work as a blood thinner and may decrease blood pressure.
A study in 90 people with high blood pressure found that taking omega-3 fatty acid supplements for eight weeks decreased systolic blood pressure by 22.2 mm Hg and diastolic blood pressure by 11.95 mm Hg, on average.
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They Can Strengthen Babys Teeth And Bones
Youll do anything to contribute to the health of your little one. By now, your doctor has likely explained the importance of getting enough calcium in your diet.
Typically, youll need about 1,000 mg of calcium per day, but dont think you have to chug several glasses of milk to meet this requirement. Unless you absolutely love the stuff, its probably better to mix it up variety is the spice of life, right?
You can get calcium from various fruits and vegetables, and yes, even chia seeds. Two tablespoons of this superfood have , which is 15 percent of your DV.
How Many Tablespoons Of Chia Seeds Should I Eat A Day To Lose Weight
Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research , eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
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Chia Seeds Side Effects That You Need To Know 2022
Updated on Medically reviewed byMelissa Mitri, MS, RD
Chia seeds, famous for their role in everything from vegan baking substitution to the chia pets we remember from childhood, are generally regarded as a superfood for many reasons. As with anything, however, it is possible to have too much of a good thing.
While chia seeds are incredibly nutritious, they arent always completely harmless. For a certain subset of people they may be better off substituting chia with something equally nutritious.
A few potential side effects of chia seeds may include low blood pressure, constipation, and dangerous medical interactions in certain situations.
How can you reduce these risk factors when eating chia seeds? Portion and preparation are two of the best ways to ensure that you dont run into any trouble while indulging.
How To Prepare Chia Seeds For Consumption
Chia seeds are awesome for losing weight. If youre not avoiding them for any of the reasons above aside from digestive discomfort, there are plenty of ways that you can make chia seeds more bioavailable to your body so it is absorbed more easily.
Chia seed flour, chia seed oil, and chia seed pudding are all awesome plant foods that promote weight loss. Heres how you can transform these tiny seeds into an incredible source of protein, healthy fats, and dietary alpha-linolenic acid.
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What Are Chia Seeds
In the Mayan language chia means strength, as well as strengthening. Myths and rumors tell us that Chia seeds were the secret food of the Aztec. Mayas and Inca soldiers, secret in as that chia seeds allowed them to improve their stamina and become stronger in war situations. Bullshit marketing myths or facts?
The ancient Aztec identified chia seed as a Superfood and valued it so high that chia seeds were used often as a currency.
I also read some rumors that the Aztec soldiers and runners lived only with a tablespoon of chia seeds per day apparently, it had enough nutrition in those harsh conditions. Again, is that supposed to convince me and make me go get this superfood?
Today chia seeds are apparently a favorite food of trainers, muscle builders and athletes. Why is this ancient mystical seed so amazing thing, so amazing that it would be worth investing in? I started looking for facts about chia seeds
Many people will tell that chia seeds are the perfect food for dieters and weight-watchers because it reduces appetite and eliminates food cravings.
I was skeptical and so I began to investigate whether chia seeds are as good as what the expectations based on marketers & peoples opinions, let alone mystical ancient litanies
Chia Seed Storage And Shelf Life
The shelf life of chia seeds is almost everlasting, these seeds wont go rancid or lose their potency. Chia seeds have high levels of antioxidants and other rare nutrient compounds to prevent certain fatty acids from turning rancid.
Of course, as with almost every food, you want to store chia seeds in an airtight bag/box away from light and moisture, at room temperature.
That means chia seeds are a perfect preparedness food that can be stored for so-called rainy day, food crisis or natural disaster. It is always good to have some standby food tucked away. Youll never be able to know when you and your family do not have access to food for weeks or even months due to some natural disaster such as hurricane, earthquake or flood.
Other good foods that will stay in standby and are valuable nutritionally and viable as barter items in a crisis are unrefined sea salt or Himalayan salt, honey, coconut sugar, and coffee.
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