Chia seeds are one of the latest superfoods to fall into favor — probably because people finally figured how to make delicious chia pudding (and because the seeds contain lots of fiber, healthy fats, and antioxidants). While they're definitely worthy of your diet, researchers are now recommending against eating them raw.
Unlike, say, kale, which you can technically eat off the bush after washing, raw chia seeds can absorb up to 27 times their weight in water. When this process takes place in the stomach, it can help you feel full. However, frightening new research presented at the American College of Gastroenterology's 2014 Scientific Meeting suggests that chia seeds don't always make it to the stomach before they expand. The researchers presented a case study in which a man chased a tablespoon of dry chia seeds with a glass of water. The mixture created a gel-like, semi-solid mass that got lodged in his esophagus, which was uncomfortable to say the least. The horrifying evidence:
For what it's worth, the man had a history of esophageal issues. (And for the record, doctors were ultimately able to remove the mass.) Unless you regularly have trouble swallowing food (in which case, you should talk to your doctor), you don't need to ban chia seeds from your diet. Just soak them (use about 4 tablespoons of liquid such as water or milk per tablespoon of chia seeds) before you add them to your smoothie, cereal, or salad dressing. Then erase the photo above from your memory, and enjoy.
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
