Can Chia Seeds give you Diarrhea?
Yes, chia seeds can give you diarrhea only if taken in excessive amounts. The reason behind such a statement is their composition – soluble fiber. Soluble fiber is a type of fiber that eases gut motility through acting as moisture absorbent.
As a result, the stool you pass will be in rapid frequency as your gut motility rate has increased as you take the soluble fiber. What’s more, the extra moisture absorbed through the fiber also shows up in your stool, causing your feces to get watery-like.
How Much Chia Seeds Can you Consume a Day?
This is the case when you take chia seeds more than the required amount. Now the question arises how much chia seeds you should take that don't interfere with your digestion, and you stay safe from diarrhea.
Our daily requirement for dietary fiber rounds up to 28 grams of fiber. This means if you consume even two tablespoons of the superfood a day, it will surpass your daily fiber requirement.
It turns out, taking a maximum of 1.5 tablespoons of chia seeds a day is considered safe if you don't want to get diarrhea (1.5 tablespoons of chia seed = 20 grams of dietary fiber). You can make up for the rest of the Recommended Daily Allowance for dietary fiber by considering a diet rich in insoluble fiber (the one with the husks found in wheat, oats, and other cereals).
Isn’t The More The Better in the Case of Chia Seeds?
Chia seeds are loaded with nutrients – antioxidants, vitamin E, omega fatty acids, and of course, dietary fiber. So, being called a superfood in the healthcare industry and on Instagram stories is not an exaggeration.
Recognizing their amazing benefits in lowering cholesterol and boosting metabolism, people often tend to think of taking it in surplus amounts without even caring about the consequences.
They think, the more, the better. However, this approach can go wrong in terms of nutritional science that provides a set standard and quantity for a superfood like chia seeds, exceeding which might lead to undesirable consequences like diarrhea.