Chia seeds are widely recognized for their health benefits, including high fibre content that supports gut health and regular bowel movements. They are also loaded with omega-3 fatty acids, antioxidants, and nutrients that boost energy and promote satiety. Consuming them on an empty stomach may aid digestion and enhance metabolism. Despite these advantages, certain individuals need to exercise caution. Dr Pranav Honnavara Srinivasan, a consultant gastroenterologist at Fortis in Bengaluru, identifies five groups of people who should be careful. These include those with digestive problems, low blood pressure, individuals on blood thinners, people with specific seed allergies, and those suffering from kidney issues. For most people, consuming 1-2 teaspoons daily is sufficient. Because chia seeds are highly absorbent, drinking plenty of water throughout the day is essential to prevent digestive discomfort. Starting with small amounts and monitoring the body's response is recommended.
Who Should Avoid or Limit Chia Seeds
People experiencing gas, bloating, or digestive issues should be cautious, as the high fibre content can cause discomfort, particularly in large quantities or on an empty stomach. Those with low blood pressure may feel dizzy or weak because chia seeds are rich in alpha linoleic acid and potassium, which lower blood pressure further. Individuals on blood thinners face increased bleeding risk due to high omega-3 levels. People allergic to sesame, mustard, or flax seeds might experience cross-reactions, including redness, itching, or breathing problems. Finally, those with kidney issues should avoid large amounts because chia seeds contain phosphorus and potassium. Dr Srinivasan advises starting with one teaspoon daily and gradually increasing intake while monitoring the body's response.
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