Chia Seeds Can Disrupt Implementation If The Consumption Is Wrong

Illustration of chia seeds. (Freepic)

JAKARTA - Although chia seeds are known to be rich in fiber, protein, omega-3 fatty acids, and antioxidants, consumption is not always safe if done without rules.

Chia seeds can cause side effects such as bloating stomachs, constipation, and digestive disorders if consumed excessively or without the right method.

Nutritionist Anand, as quoted from the Hindustan Times, reminded the importance of paying attention to how to consume chia seeds so as not to cause health problems. He stressed that Chia seeds should not be eaten directly in a dry state.

"If consumed without being soaked or given sufficient liquid, the chia seeds will absorb moisture in the body and can expand in the throat or stomach, which causes the risk of strangling or discomfort," he said.

A number of studies also support this warning. Studies published in the Journal of Foods in 2020 noted that consumption of dry chia seeds has the potential to cause cramps, constipation, or bloating. Therefore, chia seeds should be soaked first by a comparison of one tablespoon of chia seeds and a half to one cup of liquid. The immersion is at least two to three hours, or overnight, it will make it safer to consume.

In addition, chia seeds can be directly mixed into foods that contain liquid, such as yogurt, foam, soup, or smoothie. That way, no separate immersion is needed.

Anand also reminded consumption not to exceed reasonable measurements. "Overconsumption of Chia can lead to constipation, gas, or stomach pain due to high fiber content," he said.

For people who are not used to a diet of high fiber, it is better to start with a small portion, for example one teaspoon, then increase it gradually. Consumption of chia seeds also needs to be balanced with drinking lots of water, considering its properties that can absorb fluids from the digestive tract.

"In order to remain safe, chia seeds must always be soaked in water or added to liquid foods such as smoothie, yogurt, or oat and soaked overnight, and balanced with adequate daily water intake," said Maria.

The time of consumption is also important to pay attention to. Chia seeds are better consumed in the morning or afternoon as healthy snacks. Consuming it before bedtime can actually be annoying, because high fiber in Chia can slow your digestion, trigger gas, give you a heavy feeling in the stomach, and increase the frequency of urination at night.

Lebih jauh,menuh menekankan bahwa biji chia tidak cocok untuk semua orang.

"Because Chia has natural blood dilution properties, chia seeds can increase the risk of bleeding if you are taking anticoagulant drugs or blood pressure," he said.

For those who have digestive disorders such as bowel irritation syndrome or difficulty swallowing, consumption of chia seeds can worsen conditions due to high fiber content and its inflating properties when exposed to fluids.