Health Alert: US Gastroenterologist Advises Against Consuming Dry Chia Seeds

Chia seeds have rapidly gained popularity as a powerhouse in the world of nutrition. They’re praised for their potential to aid in weight loss, improve heart health, and help regulate blood sugar levels. However, the way you consume them is crucial. Dr. Saurabh Sethi, a California-based gastroenterologist with training from Harvard and Stanford, recently shed light on the risks of improper chia seed consumption. In an Instagram video, he offered essential guidance to ensure this trending superfood is eaten safely. ^[1]

Chia seeds, cultivated in regions like Mexico, Guatemala, Peru, Argentina, Australia, and the United States, are widely recognized as a nutritional powerhouse. Despite their small size, these seeds pack a punch with high levels of calcium, manganese, magnesium, selenium, copper, iron, and phosphorus. They’re also a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid that helps balance the omega-6 to omega-3 ratio—contributing to a reduced risk of heart disease, cancer, and inflammation. Thanks to their antioxidant properties, chia seeds help neutralize free radicals, lowering oxidative stress and minimizing cellular damage. Their health benefits extend to decreasing the likelihood of chronic conditions like heart disease and certain types of cancer.

Dr. Saurabh Sethi has issued a warning about the potential health hazards of consuming chia seeds without proper preparation. “You have to soak your chia seeds, or you risk this happening inside your body,” he cautioned in a recent Instagram post. He explained that consuming dry chia seeds followed by water can cause the seeds to swell within the esophagus, possibly resulting in a blockage.

“There have been cases where individuals were hospitalized after eating dry seeds and drinking water. The seeds expanded, and stuck in the esophagus, and it had to be removed using an endoscopically” Dr. Sethi noted. While this complication is rare, it has occurred in people with swallowing difficulties or underlying gastrointestinal conditions.

Dr. Sethi also highlighted that chia seeds can absorb up to 27 times their weight in water, creating a gel-like texture when soaked. While this unique property makes them beneficial for digestion when properly prepared, it can pose a health risk if the seeds are consumed dry, as they expand inside the body.

To prevent complications, Dr. Sethi advises soaking chia seeds in water for at least 30 minutes—or preferably overnight—before eating them. This soaking process allows the seeds to develop a gel-like consistency that is easier to digest and safer to pass through the esophagus. “They will form a gel-like texture that is great for digestion,” he explained. For those new to chia seeds, Dr. Sethi recommends starting slowly: “Start with one teaspoon and work your way up.”

Chia seeds are incredibly versatile—you can use them to make chia pudding, blend them into smoothies, sprinkle over oats or yogurt, incorporate into muffins and pancakes, or even stir into beverages.

References:

1. Newport Ingredients. “Black Vs. White Chia Seeds: A Guide for Restaurants, Supermarkets, and Bulk Purchasers.” Newport Ingredients, June 3, 2024. https://newportingredients.com/black-vs-white-chia-seeds/.

(Rh/Mradula Naik/MSM/SE)