​Are you eating chia seeds the wrong way? Harvard doctor reveals the 3 healthiest ways to consume them​

Chia seeds have earned the reputation of a ‘superfood’. Packed with fiber, plant-based omega-3s, protein, and micronutrients, they promise a simple nutritional boost. But recent warnings from health experts suggest that the way you eat chia seeds can be just as important as eating them at all.

Recently, Harvard-trained Gastroenterologist, Dr. Saurabh Sethi shared that eating chia seeds wrong can be a big mistake. Revealing that the worst way is consuming chia seeds dry, he also shared three best and the healthiest ways to enjoy these tiny nutrient-powerhouses.

Dr. Sethi notes that chia seeds can absorb liquid and swell in the esophagus, which can cause discomfort and in rare cases risk of choking.
Supporting Dr. Sethi’s advice, studies note chia seeds can absorb up to 27 times their weight in water, forming a gel-like mass. Clinical case reports have documented instances where dry chia seeds expanded in the esophagus, causing blockage that required medical intervention.

Chia seeds can be added to plant-based milk for creamy puddings, mixed with water or juice for refreshing drinks, or blended with fruits and vegetables in smoothies. Combining chia with other foods not only enhances taste but also helps your body absorb their nutrients more effectively.
Here are the three best ways to consume chia seeds, as per Harvard trained doctor:

This can be an easy yet most delicious way to enjoy chia seeds.
To prepare, soak one tablespoon of chia seeds in half a cup of almond, coconut, or any plant-based milk for at least two hours, or ideally overnight. As the seeds soak, they absorb the liquid and form a creamy, gel-like texture, turning into a naturally thick pudding.
This not only enhances the flavor but also boosts the nutritional value, providing a balanced mix of fiber, protein, and omega-3s
One can also customize the pudding by adding fruits like berries or bananas.

Chia fresca is a refreshing and simple way to hydrate while enjoying the benefits of chia seeds. To make it, mix one tablespoon of chia seeds in a cup of water and let it sit for about 15 minutes. The seeds absorb the water and form a slightly gelled texture. Add a squeeze of lemon for a boost of vitamin C and to aid digestion.
Dr. Sethi says this drink can not only help with hydration, but can also provide digestion benefits.

Chia smoothie is also a quick and nutritious way to enjoy the benefits of chia seeds. To prepare, pre-soak one tablespoon of chia seeds in a small amount of water or milk for 10–15 minutes. Blend the soaked chia seeds with fruits, plant-based milk or yogurt of your choice.
As per Dr. Sethi, this not only enhances flavor but also boosts the smoothie’s fiber, omega-3 fatty acids, and protein content.