You Should Never Eat Chia Seeds Without Soaking Them First — Here's Why

Chia seeds are one of those little gifts that keep on giving. At only 0.08 inches in size, this ancient superfood packs a healthy punch. The seeds are loaded with nutrients like calcium, iron, magnesium, zinc, and B vitamins, and are chock-a-block with omega-3 fatty acids. Chia seeds also have hunger-busting superpowers, thanks to their ability to absorb water, which helps you feel full for longer.

Prior to sprinkling them in yogurt or making chia pudding, soaking the seeds is often recommended. Why, you ask? Well, given that they expand in water, chia seeds can hold 27 times their weight — if consumed raw, even a tablespoon or two of chia seeds could cause great discomfort, bloating, and other gastrointestinal effects. Plus, they are very high in dietary fiber, which can add to bloating, especially if you overdo it.

In rare but documented cases, people have required emergency medical treatment after eating dry chia seeds. A particularly concerning instance involved a man who experienced a blockage in his esophagus called dysphagia — a.k.a. trouble with swallowing — after eating a spoonful of dry chia seeds followed by a glass of water. Instead of digesting the seeds, an obstruction formed due to the rapidly expanding gel-like substance. Soaking the seeds prior to eating can mitigate the potential effects on digestion, allowing you to enjoy a nutrient-packed snack without the stomach ache. 

Soaking chia seeds helps to soften their tough outer shell, making them safer and more enjoyable to eat. Much like grinding chia seeds, soaking them beforehand also makes them more bioavailable. Thankfully, you don't need to soak chia seeds overnight. Simply soak half a tablespoon of chia seeds in a cup of water or milk for as little as 30 minutes or up to two hours. When the chia seeds start to develop a soft, gel-like appearance, they are ready to eat. Two tablespoons of chia seeds is the maximum recommended daily amount. If you plan to soak a bunch of seeds at once, be sure to increase the amount of water in proportion to the ratio of a half-tablespoon to one cup. 

As an incredibly versatile superfood, there are so many tasty recipes that feature chia seeds. For example, the smooth texture of soaked chia seeds goes well in fruit smoothies. They can also be used as a natural thickener in recipes, replacing eggs or starch in vegan or gluten-free cooking. Their neutral taste means they also absorb flavors well — soaked in juice, milk, coconut water, or even savory sauces, they add texture and added health benefits for a richer culinary experience. Add them to a delicious instant chia pudding for breakfast on the go, or bake them into savory gluten-free pumpkin seed crackers with pumpkin hummus. Alternatively, a simple glass of alkaline water infused with chia seeds is believed to boost hydration due to the snack's high fibre content.