Chia Seeds: Doctor Warns of Dangerous Consumption Method

Despite their nutritional benefits, chia seeds can pose a health risk if consumed incorrectly. A U.S. doctor is urging caution about eating them dry, which can lead to serious complications.

The Superfood’s Dark Side

Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford, recently shared a warning on Instagram, highlighting the dangers of eating chia seeds without proper preparation. According to Dr. Sethi, consuming dry chia seeds followed by water can cause them to expand in the esophagus, potentially leading to blockages, especially for individuals with swallowing difficulties.

“You have to soak your chia seeds or you risk this happening inside your body,” Dr. Sethi stated in his post.

Hospitalizations Possible

There have been cases of people requiring hospitalization after eating dry chia seeds. “People have ended up in the hospital after eating dry seeds and then drinking water. The seeds expanded and got stuck in the esophagus, and they had to be removed endoscopically,” Dr. Sethi explained. While rare, this is more likely in those with swallowing issues or gastrointestinal conditions.

Why Soaking Is Crucial

Chia seeds have the capacity to absorb up to 27 times their weight in water. This leads to the formation of a gel-like texture when soaked. Although beneficial for digestion when prepared correctly, this property becomes dangerous if the seeds are consumed dry because they then expand internally. Citing a more common risk, a 2023 study published in *Nutrients* found that 30% of people report some gastrointestinal distress such as bloating from eating chia seeds (Nutrients, 2023).

Safe Consumption Tips

The recommended method for eating chia seeds is to soak them in water for a minimum of 30 minutes, or ideally overnight, before consumption. This allows the seeds to form a digestible gel. “They will form a gel-like texture that is great for digestion,” Dr. Sethi advises. He also suggests starting with a small amount, such as one teaspoon, and gradually increasing intake.

Versatile Uses for Soaked Seeds

Once soaked, chia seeds can be added to smoothies, sprinkled on oats or yogurt, or used in baked goods. They can also be used to make chia pudding or added to beverages, offering a safe and nutritious way to incorporate them into your diet.