The Benefits of Chia Seeds—and the Best Ways to Eat Them

Once you learn about the health benefits of chia seeds, you’ll be inspired to eat more of them. These small seeds are packed with key nutrients, earning them superfood status. Fortunately, chia seeds are versatile, so you can eat them in many ways. For example, you can consume chia seeds as pudding or incorporate them into baked goods for a generous nutritional boost.

If you’re unfamiliar with chia, they’re the seeds from Salvia hispanica. The plant is native to Central America and related to mint. Chia seeds can be white or black, though the latter is more common in the U.S. Typically, you can find them at the supermarket next to other seeds or nuts. The next time you see chia seeds at the grocery store, consider stocking up and enjoying their many benefits, as outlined below by the nutrition experts we spoke to.

The Health Benefits of Eating Chia Seeds

Though tiny, chia seeds have noteworthy benefits for the body.

Increases Satiety

“Chia seeds are rich in both protein and soluble fiber, two nutrients that help keep you full,” says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University. More specifically, protein reduces levels of ghrelin, a hormone that sends hunger signals to the brain, says Novotny. “Additionally, protein can help stabilize blood sugars, which prevents sudden spikes and crashes that can lead to cravings,” she notes. As for soluble fiber? When it reaches the stomach, it absorbs water and forms a gel-like consistency. This slows digestion and helps you feel satisfied for longer, according to Novotny. 

Helps Gut Health

As a source of fiber, chia seeds are one of the best foods for gut health. The fiber “feeds” beneficial bacteria in the gut, thereby promoting a healthy balance of microorganisms. Fiber also softens the stool, which helps digestive regularity, according to the experts at Harvard Health Publishing. 

Reduces the Risk of Disease

Chia seeds can help lower the risk of chronic disease, and it’s thanks to their rich content of antioxidants. Examples include caffeic, kaempferol, quercetin, and chlorogenic acid, according to Ashley Koff, RD, registered dietitian and nutrition director at the University of California, Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship. Antioxidants protect cells from oxidative stress, a form of damage that can accelerate aging and increase the risk of chronic conditions like heart disease, diabetes, and cancer, per Novotny. 

Additionally, chia seeds reduce inflammation, another driver of chronic disease. This is due to omega-3 fatty acids, or “good” fats. Omega-3 fatty acids work by preventing the inflammatory response from misfiring, per Koff. They also reduce proinflammatory molecules (and increase anti-inflammatory ones), according to Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital.

Supports Heart Health

Chia seeds are excellent for heart health. Their fiber content lowers LDL (“bad”) cholesterol and triglycerides, according to Zinn. When present at high levels in the blood, these fats can damage blood vessels and increase the risk of heart disease, so managing them is important. What’s more, fiber protects the heart by promoting healthy blood vessels and blood pressure, says Koff.

The omega-3 fatty acids in chia seeds lend a hand, too. As mentioned, they lower inflammation, a process that can otherwise damage blood vessels and increase the risk of heart disease.

The Best Way to Prep and Eat Chia Seeds

Chia seeds should always be soaked before eating. “When chia seeds come into contact with liquid, they absorb up to 10 to 12 times their weight in water and form a gel,” explains Novotny. Eating them dry can pose safety issues as dry chia seeds can swell in the digestive tract, “which may cause discomfort or even a choking risk,” she says, especially if consumed in large amounts.

It’s recommended to soak chia seeds for at least 15 minutes, says Zinn. Soaking also makes some nutrients in chia seeds easier to absorb, according to Novotny. Soaking chia seeds also improves their texture and makes them more versatile in recipes, she adds.