Combining chia seeds with certain foods can trigger severe health complications such as indigestion, acid reflux, and other problems. Here are some foods that should be avoided mixed with chia seeds, and how to consume them correctly!
Chia seeds are small in size, but their health benefits are huge! From adding a unique touch like gel to an after-meal dessert or simply starting your day with overnight soaked chia seed water, chia seeds are definitely a healthy choice due to their amazing nutritional profile. Chia seeds are rich in antioxidants that can help fight free radical damage that causes aging and diseases such as cancer. However, there are still many people who don’t know how to consume chia seeds properly, and foods that should be avoided mixed with chia seeds to avoid major side effects. If you often consume chia seeds and it has become part of your daily diet, you should consume them with caution because not all food combinations are suitable. Let’s talk about the foods you shouldn’t eat with chia seeds and why.
What not to eat with chia seeds?
Chia seeds are a nutrient-dense food rich in fiber, omega-3 fatty acids, protein, and antioxidants. As per the Journal of Food Science and Technology, the nutrients in chia seeds can help improve heart health, support stronger bones, and help improve blood sugar management. While chia seeds can easily be incorporated into some dishes, there are some food combinations that should be avoided because they may affect digestion, nutrient absorption, or cause discomfort, says nutritionist Avni Kaul.
The following is an explanation of foods that should be avoided with chia seeds and the reasons according to experts:
1. Foods rich in phytic acid
Phytic acid, found in foods such as beans, lentils, nuts, and some grains, can interfere with mineral absorption. Chia seeds are already high in phytic acid, so combining them with other phytic acid-rich foods can reduce your body’s ability to absorb important minerals like calcium, iron, and zinc. This can be especially problematic for individuals who rely on plant-based mineral sources.
Chia seeds naturally contain phytic acid, so combining them with foods such as legumes or nuts, which also contain this compound, may reduce mineral absorption. This can cause deficiencies over time, especially on diets lacking animal sources of minerals.
2. Foods rich in fiber
Chia seeds have quite high fiber content. About 28 grams of chia seeds contain almost 10 grams of dietary fiber. This means they contain 35 percent fiber by weight, according to the International Journal of Food Science. When combined with other fiber-rich foods such as bran, oats, and certain fruits such as apples and pears, it can be taxing on the digestive system.
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Excessive fiber consumption can cause bloating, gas, and stomach discomfort. Chia seeds are hydrophilic, meaning they absorb water and expand, thereby increasing volume in the digestive system. When mixed with other high-fiber foods, the body may have difficulty digesting the excess fiber, causing problems such as constipation or diarrhea.
3. Dairy products
Some people with lactose intolerance or sensitivity to dairy products may find that combining chia seeds with dairy products such as yogurt, milk, or cheese can cause digestive discomfort. Dairy itself may be a burden on digestion for some people, and the addition of fiber-rich chia seeds may make things worse.
Chia seeds can absorb large amounts of fluid and form a gel-like consistency, which can further slow digestion when mixed with dairy products, thereby worsening symptoms such as bloating, gas, and stomach ache. Those who are sensitive to dairy products should consider milk or yoghurt alternatives made from plant sources.
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4. Foods high in oxalate
Oxalates are compounds found in foods such as spinach, beet greens, and sweet potatoes that can bind calcium and other minerals, thereby forming kidney stones in susceptible individuals. Chia seeds are also relatively rich in oxalate, so combining them with other oxalate-rich foods may pose a risk for people who are prone to kidney stones.
Consuming excessive oxalate can trigger the formation of calcium oxalate stones in the kidneys. Therefore, combining chia seeds with other high-oxalate foods might increase your risk of developing kidney stones, especially if you are predisposed to them.
5. Sweet foods
Adding chia seeds to sweet foods, such as desserts, sugary drinks, or breakfast cereal, may negate the health benefits of chia seeds. These sugar-laden foods can increase blood sugar levels, which chia seeds are known to regulate due to their fiber content. Instead, you can use honey or maple syrup to add a little sweetness to your dessert.
Sugary foods raise blood sugar levels quickly, which can lead to low energy levels later in the day. The stabilizing impact of chia seeds on blood sugar is reduced when combined with foods high in sugar, so the health benefits of chia seeds become less effective.
How to eat chia seeds correctly?
To maximize the health benefits of chia seeds and ensure safe consumption, it is important to prepare and eat them the right way. The following is a guide on how to consume chia seeds correctly.
1. Soak before consuming
One of the best ways to eat chia seeds is to soak them in water or other liquid. Chia seeds are hydrophilic, meaning they absorb water and can swell up to 10 to 12 times their size. Soaking them helps release nutrients and makes them easier to digest, preventing them from absorbing moisture in your digestive tract, which can lead to dehydration.
To soak chia seeds, mix one tablespoon of chia seeds with about half a glass of water. Let sit for 20 to 30 minutes until it forms a gel-like consistency. You can also soak it overnight in the refrigerator. This soaked mixture can be added to smoothies, yogurt, or oatmeal.
Also read: Chia seeds are good for the skin! Know how to use it for skin care
2. Add to smoothies or juice
Chia seeds can be easily blended into a smoothie or mixed with juice. This not only increases the nutritional content of your drink but also provides a thicker, more satisfying texture. Because chia seeds do not have a strong taste, they will not change the taste of your smoothie or juice. You can mix it with fruit, green leafy vegetables, or even protein powder to add extra nutrition.
3. Use in baking
Chia seeds can be used as a healthy alternative in baking. They can replace eggs in vegan recipes or be added to muffins, breads, and pancakes for added nutrition. To make chia eggs, mix one tablespoon of chia seeds with three tablespoons of water and let sit until a gel forms. This mixture acts as a binder in baked goods.
4. Sprinkle on food
If you prefer a quick way to consume chia seeds, you can sprinkle them dry on top of foods such as salad, cereal, or yoghurt. This process does not require soaking, but it is important to stay hydrated throughout the day, as the dried seeds will absorb water once ingested.
Summary
Although chia seeds are a superfood with many benefits, it is important to combine them with other foods. Avoiding a combination of foods high in phytic acid, excessive fiber, dairy products for sensitive individuals, foods high in oxalate, and sugary foods ensures you get maximum nutritional benefits while avoiding digestive discomfort and nutrient absorption problems.
Consuming chia seeds the right way is to soak them for better digestion, add them to smoothies, use them in cakes, or simply sprinkle them on top of food. Always remember to consume plenty of water if eating it dry, as its high fiber content can cause digestive discomfort if not properly hydrated.