How much chia should i use

Fiber is essential for your health, promoting regularity and supporting the beneficial bacteria in your gut, among other important roles. However, too much fiber can cause issues for some people 7 , 8. Excessive fiber intake can cause problems like abdominal pain, constipation, diarrhea, bloating and gas 9. This can also occur when a high fiber intake is paired with inadequate hydration, since water is essential to helping fiber pass through the digestive system. These chronic diseases cause inflammation and a narrowing of the gastrointestinal tract, which can lead to symptoms like abdominal pain, bleeding, diarrhea and weight loss 10 , Studies indicate that a high fiber intake may help protect against inflammatory bowel diseases in the long term.

That said, those who are experiencing flare-ups should limit their fiber intake for short periods to reduce symptoms However, for most people, negative symptoms from high fiber intake can be prevented by increasing fiber intake slowly and drinking plenty of water to help it pass through the body.

So make sure you consume them carefully, especially if you have difficulty swallowing. This increased risk is because dry chia seeds swell up and absorb about 10—12 times their weight in liquid when they are exposed to water These gelling properties can be useful when it comes to cooking or baking, but they have the potential to be unsafe, as chia seeds can easily swell up and become lodged in the throat.

One case study discussed a year-old man who had a dangerous incident with chia seeds when he ate a tablespoon of dry seeds and then drank a glass of water.

The seeds expanded in his esophagus and caused a blockage, and he had to visit the emergency room to have it removed Always make sure you soak chia seeds for at least 5—10 minutes before you eat them. Those with difficulty swallowing may need to exercise extra caution when eating them. Chia seeds contain a good amount of alpha-linolenic acid ALA , a type of omega-3 fatty acid that is found primarily in plant foods 2. 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 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 , 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. Similarly, another large study in , people showed that a higher ALA intake was associated with a lower risk of prostate cancer The serving size for adults is 15grams 2 tablespoons daily. For children and teens ages 5 to 18 years the recommended amount is 1. The daily serving size for children under the age of 10 should be kept to no more than 1 tablespoon per day.

These seeds can act as a blood thinner. They should not be eaten immediately prior to a surgical procedure or by those who are taking a prescribed blood thinner or those on an aspirin regimen. These seeds should not be eaten by anyone with a history of low blood pressure.

Typically, doctors recommend that pregnant women refrain from eating these seeds. An overdose of the seeds can cause gastrointestinal discomfort. These seeds contain a high amount of aplha-linolenic acid. Men should be sure to stay within the recommended serving size of these seeds because consuming large amounts of this acid might increase their risk of getting prostate cancer. There is also the danger of a phytonutrient overdose when these seeds are eaten in excess of the serving size recommendation.

Indeed, as the New York Times reports, chia seeds first resurfaced in our homes as a novelty item — in the form of Chia Pets, which were widely popular a few decades ago. Since then, chia has experienced another little renaissance, and now finds its way into our puddings, smoothies, breads, and much more.

Why are chia seeds so popular now? A key reason may be their reputation as nutritional powerhouses: One tablespoon tbsp of chia seeds contains about 69 calories, as well as, roughly: 3. Chia seeds also contain a number of vitamins and minerals. One tbsp offers: 4. As reported by the Academy of Nutrition and Dietetics, chia seeds come from Salvia hispanica , a desert plant that is part of the mint family.

Chia seeds are definitely packed with nutrients, and are listed by the U. Department of Agriculture's MyPlate guidelines as a great source of protein. But what does this actually mean for your health? It turns out, many things. A review in the Journal of Food Science and Technology notes that chia seeds are a fantastic source of omega-3 fatty acids, as well as a source of a number of different antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which may have heart-healthy, antiaging, and anticarcinogenic benefits.

The fiber in chia seeds can aid the digestive system — and the review further noted that previous studies have found chia seeds can benefit people managing various diseases and health issues, including type 2 diabetes, high blood pressure hypertension , and depression.

Other studies back up the power of fiber. One study published in the American Journal of Medicine found evidence of an association between high fiber intake in a diet and low risk of heart disease. Importantly, chia seeds have high amounts of linoleic and alpha-linolenic ALA fatty acids, as the Harvard T. Chan School of Public Health notes. Because chia seeds do have lots of fiber, they promote a feeling of fullness, and so might prevent the overeating that contributes to weight gain.

But not a lot of evidence to date supports the idea that downing chia seeds will slim your waistline. Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds and weight loss have provided mixed results.

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 bad cholesterol in your blood. In turn, this can reduce your risk of heart disease Consuming the omega-3 fatty acid in chia seeds known as ALA 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 17 , 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 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.

However, more human research is needed. Chia seeds are high in several nutrients that are important for bone health, including calcium , phosphorus, and magnesium. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , 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 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. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density. Consuming chia seeds may help with blood sugar regulation, possibly due to their content of fiber and other beneficial compounds. People with diabetes may struggle with high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease