Tiny but powerful is one way to describe chia seeds. These little black (sometimes white) seeds absorb water to form a thick gel that can boost the texture and nutrition of all sorts of foods, including oatmeal, pancakes, smoothies, puddings and more. In addition to their unique texture, 1 ounce of chia seeds provides an impressive 4.5 grams of protein, 10 grams of fiber and 5 grams of omega-3 fatty acids. They’re also an excellent source of minerals like magnesium and phosphorus.

“Eating chia seeds is an excellent way to boost your soluble fiber intake and lower your LDL cholesterol levels,” says Brittany Brown, RD, IBCLC, a dietitian and lactation consultant at Feeding Babies, Nourishing Souls. But, as with many things in life, it’s possible to have too much of a good thing. For some people, the side effects of eating too many chia seeds could be severe, or at the very least, inconvenient. Keep reading to learn more about the potential side effects of eating large amounts of chia seeds, how much is too much, and healthy alternatives to consider. 

Side Effects of Eating Too Many Chia Seeds 

Not everyone will experience negative side effects when including chia seeds in their diet. Still, it’s a good idea to be aware of what could happen and the risks of eating too many at once. 

They May Interfere with Micronutrient Absorption

“One side effect of eating chia seeds on a regular basis that isn’t talked about enough is its potential to interfere with micronutrient absorption,” says Megan Byrd, RD, owner of The Oregon Dietitian. While the high soluble fiber content of chia seeds helps to minimize the absorption of fat and glucose (aka sugar), it can also lower the absorption of essential minerals like zinc, calcium and iron. If you’re deficient in any of these nutrients, Byrd recommends talking to your doctor or dietitian for personalized advice on whether to include chia seeds in your diet.

You May Experience Digestive Troubles

Chia seeds are one of the best foods to relieve constipation. Their soluble fiber content helps add volume and bulk to stool, making it pass more easily. However, when added too quickly or without enough water, these tiny seeds may cause or worsen digestive issues. “Adding chia seeds too fast and without proper amounts of water can actually lead to bloating, gas and constipation or diarrhea,” says Katrina Cox, a registered dietitian specializing in irritable bowel syndrome (IBS). Adding chia seeds and other high-fiber foods to your diet slowly and with plenty of fluids can help prevent digestive distress. 

They Can Be a Choking Hazard

Eating chia seeds dry could pose a choking risk, thanks to their ability to absorb liquid and expand up to 27 times their weight in water. While it’s recommended to avoid eating large amounts of dry chia seeds, when mixed with water, chia seeds can be a beneficial solution for some people who experience dysphagia and require thickened liquids—just be sure to talk to a health care professional first.

They Could Increase Your Risk of Kidney Stones

Chia seeds are full of health-promoting nutrients, but if you are prone to kidney stones, specifically oxalate kidney stones, they might not be a good choice. Chia seeds are high in oxalates, compounds found in varying amounts in many plant foods. 

One strategy to avoid this is pairing chia seeds with a high-calcium food. Calcium binds to oxalate in the stomach, preventing it from being absorbed and transported to the kidneys. If you experience frequent kidney stones, talk with your health care provider about how to safely eat chia seeds.

They May Interact with Your Medications

Eating too many chia seeds could interact with your medications, making them more or less effective. Certain compounds in chia seeds have blood pressure–lowering effects and antiplatelet properties that help prevent blood clots. While these properties are beneficial for many, they could interact with medications that already have these effects. , 

Also, because soluble fiber helps lower blood sugar by slowing digestion and preventing absorption of some carbohydrates, it may lead to low blood sugars when used along with certain diabetes medications. Talk to your health care provider before eating chia seeds if you take blood thinners, like warfarin, or medications to help manage blood sugar levels or lower blood pressure.

How Many Chia Seeds Can You Eat Daily?

There are no official recommendations for how many chia seeds to eat daily. However, guidelines around daily fiber intake may help you decide. 

One ounce—about 2.5 tablespoons—of chia seeds provides 10 grams of fiber, or 35% of the recommended Daily Value. “Some providers will recommend up to 5 tablespoons per day, but that is dependent on the person and tolerance levels. It is always advised to increase slowly and ensure proper water intake with the increase of fiber,” says Cox. People who have IBS or take blood sugar– or blood pressure–lowering medications may want to limit their chia seed consumption, unless otherwise directed by a health care professional. 

Chia Seeds Alternatives 

Whether you want the benefits without the gelatinous texture or are looking for a slightly different nutrition profile, try one of these chia seed alternatives: 

• Ground flaxseed: Like chia seeds, ground flaxseed is a good source of plant-based omega-3 fatty acids and fiber—but with a nuttier flavor and smoother texture. “It’s versatile like chia seeds and can be placed in smoothies, oatmeal or as a vegan egg replacement,” says Cox. 
• Hemp seeds: These little seeds provide just 1 gram of fiber per ounce, but have twice the protein of chia seeds. They’re also a great source of plant-based omega-3s and minerals like magnesium and zinc. Unlike chia seeds, they don’t absorb water. Instead, they provide a pleasant crunch to oatmeal, yogurt and salads.
• Psyllium husk: Cox recommends psyllium husk as a high-fiber alternative to chia seeds. You’ll find more fiber in psyllium husk, with 1 ounce providing 12 grams, most of which is soluble. Research has found that taking psyllium husk supplements may improve cholesterol and blood sugar levels and manage constipation.,

The Bottom Line

Chia seeds are a highly nutritious addition to many diets—they’re an excellent source of fiber, plant-based omega-3s and several essential minerals. But too much of a good thing can backfire. If you’re adding chia seeds to your meals, be sure to do so gradually, drink plenty of water and pay attention to how your body feels. And if you have digestive issues, a history of kidney stones or take certain medications, it’s a good idea to check with your doctor or dietitian before making these tiny seeds a daily staple.