Clubbing chia seeds with certain foods can trigger severe health complications like indigestion, acid reflux, and other concerns. Here are some foods to avoid with chia seeds
While chia seeds are extremely important in any diet, it is also essential to consume them in the right way. Be it your breakfast, mid meal snack or even as a beverage, chia seeds can be added in almost everything. These tiny seeds are rich in antioxidants that can help fight the damage caused by free radicals responsible for ageing and diseases like cancer. However, many people are still unaware of the right way to consume these. These are some foods to avoid with chia seeds to avoid major side effects.
Foods to avoid with chia seeds
Chia seeds are a nutrient-rich food filled with fiber, omega-3 fatty acids, protein, and antioxidants. As per the Journal of Food Science and Technology, the nutrients in chia seeds may help enhance heart health, support stronger bones, and aid in improving blood sugar management. While chia seeds can be easily incorporated into several dishes, there are a few foods to avoid with chia seeds as they might affect digestion, absorption of nutrients, or cause discomfort, says nutritionist Avni Kaul.
Here is an elaboration on foods to avoid with chia seeds and why as per the expert:
1. Foods rich in phytic acid
Phytic acid, present in foods such as beans, lentils, nuts, and some grains, can interfere with mineral absorption. These are some of the most primary foods to avoid with chia seeds. Chia seeds are already high in phytic acid, so combining them with other phytic acid-rich foods can reduce your body’s ability to absorb essential minerals such as calcium, iron, and zinc. This could be especially problematic for individuals relying on plant-based sources for these minerals.
Some of the foods to avoid with chia seeds include legumes or nuts, which also contain this compound, might reduce mineral absorption. This can lead to deficiencies over time, particularly in diets lacking animal-based sources of minerals.
2. Fibre-rich foods
Chia seeds are quite high in fiber. Around 28 grams of chia seeds having close to about 10 grams of dietary fiber. This means that they are 35 percent fiber by weight, as per the International Journal of Food Science. When combined with other fiber-rich foods, they can cause more harm than good. Foods to avoid with chia seeds include bran, oats, and specific fruits like apples and pears, it can overload the digestive system.
Excessive fiber consumption can cause bloating, gas, and stomach discomfort. Chia seeds are hydrophilic, meaning they absorb water and expand, which could increase bulk in the digestive system. This is why high-fibre foods top the list of foods to avoid with chia seeds, the body may struggle to digest the excess fibre, leading to issues like constipation or diarrhea.
3. Dairy products
Dairy products also top the list of foods to avoid with chia seeds. Some people with lactose intolerance or dairy sensitivities might find that combining chia seeds with dairy products like yoghurt, milk, or cheese leads to digestive discomfort. The dairy itself could be heavy on digestion for some, and the addition of fiber-rich chia seeds can make it worse.
Chia seeds can absorb big amounts of liquid and form a gel-like consistency, which could further slow down digestion when mixed with dairy, exacerbating symptoms such as bloating, gas, and stomach pain. Those sensitive to dairy should consider alternative milk or yoghurt made from plant-based sources.
4. High-oxalate foods
Oxalates are compounds present in foods such as spinach, beet greens, and sweet potatoes that can bind to calcium and other minerals, forming kidney stones in susceptible individuals. Chia seeds are also relatively rich in oxalates, making oxalate-rich foods some of the most important foods to avoid with chia seeds. These could pose a risk for people prone to kidney stones.
Consuming excessive oxalates can lead to the formation of calcium oxalate stones in the kidneys. Therefore, combining chia seeds with other high-oxalate foods perhaps increases the risk of developing kidney stones, particularly if you are predisposed to them.
5. Sugary foods
Sugar is unhealthy, and is one of the foods to avoid with chia seeds too. Adding chia seeds to sugary foods, such as desserts, sweetened beverages, or breakfast cereals, may counteract the health benefits of chia seeds. These sugar-laden foods might spike blood sugar levels, which chia seeds are known to help regulate due to their fiber content. Instead, you can use honey or maple syrup to add that tinge of sweetness to your desserts.
Sugary foods increase blood sugar levels quickly, which can lead to energy crashes later on. The stabilizing impact chia seeds have on blood sugar is diminished when combined with high-sugar foods, making the health benefits of chia seeds less effective.
Summary
While chia seeds are a superfood with numerous benefits, it is essential to pair them thoughtfully with other foods. Avoiding combinations having high-phytic acid foods, excessive fiber, dairy for sensitive individuals, high-oxalate foods, and sugary items makes sure that you reap the maximum nutritional benefits while avoiding digestive discomfort and nutrient absorption issues.
Eating chia seeds the proper way involves soaking them for better digestion, adding them to smoothies, using them in baking, or just sprinkling them over foods. Always remember to consume plenty of water if eating them dry, as their high fibre content could lead to digestive discomfort if not properly hydrated.
Source: healthshots.com
