What Happens To Your Body If You Eat Chia Seeds Every Day?

You may have noticed chia seeds showing up in a range of recipes recently, from peanut butter overnight oats and chia pudding to protein shakes and smoothies. Luckily, this is one ingredient that does your body good, within limits. When you incorporate chia seeds into your day, you might find yourself having more regular bowel movements than before. If you experience frequent constipation, chia seeds can potentially ease your burden, as they're rich in dietary fiber and prebiotics. They also help create an environment in your gut for healthy bacteria to thrive, promoting improved digestion.

If you consume chia seeds daily over time, their alpha-linolenic acid, a kind of omega-3 fatty acid, can potentially have a positive impact on your heart, lessening the likelihood of developing heart disease. Chia seeds' antioxidants also provide protection for the heart and liver. And since the seeds are rich in protein and calcium, they can also be beneficial for those who stick to plant-based meal plans, which can have a tendency to cause insufficiency of certain nutrients. That said, while chia seeds provide a range of nutritional benefits, there are a few things to keep in mind before adding them to your daily diet.

If you're a complete newbie, don't dive into a pool of chia seeds just yet. Instead, test the waters, increasing your consumption in increments to let your digestive system adjust. Start with sprinkling a teaspoon or so over a salad or smoothie, then gradually raise the amount to 1 or 2 tablespoons for chia pudding. Eventually, you can work up to the recommended maximum daily limit of ⅓ cup — about 5 tablespoons. Spread this amount between several meals, as having 22 grams of fiber all in one go would be difficult to digest. (Don't worry about your seeds going bad before you can use them up; the shelf life of chia seeds is pretty impressive.) 

Make sure to allow chia seeds to soften for about 10 minutes in liquid, too, as dry chia can be a choking hazard. The seeds expand when exposed to liquid, so you can imagine the outcome if they expand in volume after being eaten. Stir them halfway through the soak, otherwise they can form a thick clump that isn't so texturally appealing.

Be aware that chia seeds can also interact with certain medications. For instance, if you have a prescription that lowers your blood sugar, avoid eating an exorbitant amount of chia seeds as they may further lower blood sugar. They can be a beneficial addition to your diet, but to err on the safe side, you might ask your doctor first. Either way, one thing is clear: for the majority of people, a daily serving of chia seeds does great things for the body.