The Top 5 Health Benefits Of Chia Seeds: Digestion, Heart Health & More

Thanks to their tiny, unobtrusive size and ability to thicken any drink, pudding, or homemade jam in a flash, chia seeds have become a popular pantry item in recent years. But if you haven't hopped on the bandwagon just yet, the seeds' health perks may very well convince you to make the leap.

With origins in Mexico and northern Guatemala, the chia plant is also grown in Australia, Bolivia, Columbia, Peru, and Argentina, among other countries. It was traditionally used for medicinal purposes and food in Aztec and Mayan societies, but today, the plant is primarily grown for its edible seeds1.

Just 2 millimeters long, chia seeds vary in color: You'll find black, gray, white, and black-spotted varieties (which run $7 to $9 per 12 ounces), but their nutritional profiles are nearly identical1. The mild-flavored seeds are most well known for their highly absorbent nature, says Whitney Crouch, RDN, CLT, an integrative dietitian and LEAP therapist. 

Fiber is the standout nutrient in chia seeds, offering nearly 35% of the recommended dietary allowance per ounce. "For their size, [chia seeds] pack a lot of fiber, and when compared to other foods gram [per] gram, chia has one of the highest amounts of fiber," says Dana G. Cohen, M.D., an integrative medicine practitioner.

The tiny seeds are also rich in plant-based protein, with an ounce providing roughly 10% of the RDA for the muscle-building macronutrient, says Cohen. Compared to flaxseeds and hemp seeds, chia seeds have the fewest calories, with 138 per ounce.

Rich in omega-3 fatty acids, chia seeds offer high amounts of polyunsaturated fats2 and minimal monounsaturated and saturated fats. "A wealth of research shows that omega-3 fatty acids are especially important for our health, and you have to get them from food because your body can't make them on its own," says Cohen. "Research shows that omega-3s play a role in everything from lowering blood pressure and balancing cholesterol3 to fighting age-related memory loss and Alzheimer's disease4."

Studies suggest that chia seeds build blood levels of alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA)—types of omega-3 fatty acids—and, in turn, may counteract cardiovascular illnesses5. In a meta-analysis of 14 studies, researchers found that increasing ALA intake by just 1 gram per day was linked with a 12% decrease in fatal coronary heart disease risk6.

Research on the food, specifically, also backs up this chia seed benefit: A meta-analysis found that consuming chia seeds has a protective effect on the lipid profile7, helping to reduce total cholesterol, triglyceride levels, and low-density lipoprotein (LDL) cholesterol levels.

Chia seeds are rich in fiber, a type of carbohydrate found in plant foods that your body can't digest. Specifically, the seeds boast9 both insoluble (about 85 to 93%) and soluble (7 to 15%) fiber.

Both types of fiber play a role in preventing constipation, says Crouch. Insoluble fiber particles have also been found to irritate the gut lining, leading to water and mucus secretion, and gel-forming soluble fiber resists dehydration, both of which lead to a higher water content in stool that makes it bulky, soft, and easy to pass, research shows10.

Despite their small size, chia seeds boast a large number of natural antioxidants, including tocopherols, phytosterols, carotenoids, and polyphenolic compounds1. These plant compounds work to neutralize free radicals, highly unstable molecules that trigger oxidative stress and may contribute to cardiovascular disease and cancer development. 

Polyphenolic compounds, in particular, have been found to have multiple anti-carcinogenic properties11, including an inhibitory effect on the reproduction of cancer cells, tumor expansion, inflammation, and metastasis.

Since chia seeds are rich in fiber and fat, they can help keep your blood sugar stabilized after a meal, says Crouch. "[These nutrients] slow the rate that your stomach dumps food into your intestines, as well as the rate that food is digested and absorbed into your body, which then reduces spikes in blood sugar," she explains. 

For 19- to 31-year-old women, an ounce of chia seeds provides nearly 31% of the RDA for magnesium—a mineral that's often under-consumed, says Crouch. "Magnesium is involved in hundreds of enzymatic reactions in the body, so every body system is impacted by not having enough of it in your diet or in your supplement," she explains.

The mineral assists in more than 300 enzyme systems and assists in protein synthesis, muscle and nerve function, blood glucose and blood pressure control, and, importantly, the structural development of bone17.

Aside from those conventional uses, Crouch prefers to incorporate them into muffins and pancakes. The added chia seeds will boost the fiber and protein content of the carb-heavy meals without altering the flavor profile much. Just use extra liquid in your batter to account for the seeds' absorption effect, she recommends.

Compared to chia seeds, flaxseeds are higher in omega-3 fatty acids, and they offer significantly more20 polyunsaturated fat (8.14 grams) and a bit more protein (5.17 grams) per equivalent serving. On the flip side, they also offer less fiber (7.72 grams).

Ready to start nabbing those chia seed benefits? When shopping for chia seeds, opt for organic brands, suggests Crouch. Weeds can affect the yield and quality of chia plants, particularly in the first 45 days of growth, so herbicides may be applied to control them. With organic crops, pests, weeds, and diseases will be managed via mechanical and biological methods rather than synthetic options.

You'll also want to avoid buying from bulk bins, as there's no way to determine how long they've been in the containers and potentially going rancid, adds Crouch. 

When first incorporating chia seeds into your diet, make sure to take a slow and steady approach. "It can cause some GI upset and some distress in the bowels if someone goes from zero to 100 with chia seeds—or any fiber for that matter," says Crouch. Gradually increase your consumption to build up your gut's tolerance. As you do so, make sure to stay on top of your fluid consumption, as the absorbent chia seeds can cause constipation if you're not hydrating well enough, she notes.