Since chia seeds gained popularity, influencers and health experts have cautioned against eating them dry. But is it really necessary to soak chia seeds every time? Not necessarily, says Dr. Karan Rajan from India.
In a video shared on Instagram on April 6, the NHS surgeon and health content creator explained how to consume chia seeds, adding a humorous caption: “Plant lube. Keep it PG for your gut…” The video starts with Dr. Rajan reacting to another creator’s warning about eating dry chia seeds, while showing a visual of what might happen in your digestive system if they aren't soaked.
‘Do you have to pre-soak chia seeds?’
In his Instagram post, Dr. Rajan addressed the burning question: do chia seeds need to be soaked? According to him, not always. He explained that soaking chia seeds activates their outer mucilage layer, a polysaccharide that swells when exposed to water, creating a sticky, gelatinous texture – essentially "plant lube."
Dr. Rajan highlighted that this activated mucilage is prebiotic, which can nourish beneficial gut bacteria, help you feel full, and regulate cholesterol levels. It also makes the protein, omega-3 fatty acids, and other micronutrients in chia seeds more bioavailable and easier for the body to absorb.
He noted, however, that dry chia seeds don't seem to cause problems in moderation, but soaking them can offer additional health benefits.
While there are many benefits to having pre-soaked chia seeds, consuming them dry doesn't cause a problem either. For example, Dr Rajan said, “A lot of people sprinkle dry chia seeds onto their meals, like smoothies, yoghurts, and oatmeal. Many products even use dry chia seeds. That doesn't seem to cause problems for the vast majority of people who do this, thanks to the surrounding moisture or just ensuring adequate hydration.”
Why are there scary reports of people choking, then?
Talking about the case reports of oesophagal or intestinal blockages due to people consuming dry chia seeds, Dr Rajan stated that these cases are extremely rare. “These usually occur in people with pre-existing conditions, like narrowing of the intestines or slow gut motility issues,” he explained.
He added, “If you have a sensitive gut or something like IBS (irritable bowel syndrome), pre-soaked chia seeds are far easier to tolerate because the fibre is partially pre-hydrated and less likely to trigger symptoms like bloating or cramping. Soaking chia seeds for 10 to 20 minutes is standard, but if you prefer them dry, please drink plenty of water. You can also get this sticky goo effect from psyllium husk or flax seeds.”
Source: Hindustan Times
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