How to eat chia seeds?

Chia seeds are tiny seeds from the plant Chia seeds (Salvia hispanica). They’re popular for their fibre, omega-3 fatty acids and hydration properties. Here’s how you can eat them safely and enjoyably:

• Soak them first: Add 1-2 tablespoons of chia seeds to a glass of water (or almond milk / yogurt). After ~10-15 minutes they become gel-like (they swell). This improves digestibility.
• Mix into smoothies: Once soaked, stir them into your smoothie or juice. They add a mild nutty taste and gelled texture.
• Add to oatmeal, yoghurt or pudding: Sprinkle chia seeds onto your morning oatmeal or yoghurt. You can also make “chia pudding” by mixing chia seeds with milk (dairy or plant-based) and letting sit in fridge overnight.
• Use as egg substitute: In baking you can mix 1 tablespoon chia seeds + 2.5 tablespoons water to replace an egg in some recipes (optional).
• Dry sprinkle: You can sprinkle a teaspoon of raw chia seeds on salads, cereal or toast—but since they absorb liquid they may cause throat discomfort if not followed with water.
• Drink plenty of water: Because chia seeds absorb 10-12 times their weight in water, your body needs extra hydration to handle the fibre load.

Note: Start with small amounts (½ to 1 tablespoon) especially if you’re not used to high-fibre foods. Also if you have swallowing difficulties or certain digestive conditions consult physician.