US doctor warns against eating chia seeds the wrong way

Chia seeds have emerged as the superstar in the nutrition world. From weight loss, to heart health and sugar control, chia seeds offer several health benefits. But how you eat it matters. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has now spoken about the dangers of eating chia seeds the wrong way. In a video shared on Instagram, the doctor shared critical advice to ensure the safe consumption of the popular superfood.

What are chia seeds

Grown in countries like Mexico, Guatemala, Peru, Argentina, Australia, and the United States, chia seeds are a nutritional powerhouse. These tiny seeds are rich in calcium, manganese, magnesium, selenium, copper, iron, and phosphorus. They are also an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid, that helps lower the omega-6 to omega-3 ratio, thereby reducing the risk of heart disease, cancer, and inflammation. Its antioxidant properties fight the free radicals and decrease oxidative stress and cell damage. Chia seeds can even reduce the risk of heart disease and cancer.

Are you eating chia seeds the wrong way?

Dr. Sethi has cautioned that consuming chia seeds without proper preparation can pose significant health risks. “You have to soak your chia seeds or you risk this happening inside your body,” he said in a recent Instagram post. According to the doctor, eating dry chia seeds and then drinking water can cause the seeds to expand in the esophagus, which can potentially lead to blockages.

“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. Even though it is rare, it has happened in people with swallowing issues or other GI conditions,” he explained.


He further stated that chia seeds can absorb up to 27 times their weight in water. As a result, chia seeds form a gel-like texture when soaked. This property, which makes them beneficial for digestion when prepared correctly, can become hazardous if the seeds are consumed dry, as they expand inside the body.

What is the right way to eat chia seeds

The best way to eat chia seeds is by soaking them in water. To avoid complications, Dr. Sethi recommends soaking chia seeds in water for at least 30 minutes, or ideally overnight, before consumption. This process will allow the seeds to form a gel-like consistency that is easier to digest and safer when passing through the esophagus. “They will form a gel-like texture that is great for digestion,” he said. People who are trying chia seeds should start with a small amount, the doctor suggested. “Start with one teaspoon and work your way up.”


You can make chia pudding, add to smoothies, sprinkle on your oats or yogurt, make muffins or pancakes, and also use in beverages.