15 July 2025 : One of the biggest dilemmas for a pregnant woman can be related to her diet: what to eat and what not to eat! Certain set of foods tend to have side effects during pregnancy, so it is always smart to question your food choices during these sensitive months. One common question that many expectant mothers have is whether pregnant women can eat chia seeds, the tiny, nutrient-dense seeds sourced from the Salvia hispanica plant. Known for being rich in important nutrients, including omega-3 fatty acids, fibre, and minerals, chia seeds have earned a reputation as a superfood. However, it is important to understand the likely side effects of chia seeds for pregnant women.
Are chia seeds safe during pregnancy?
Chia seeds can be consumed by pregnant women, but it would be best to exercise moderation. The health benefits of chia seeds are no different for a pregnant woman, but there is lack of research on how these seeds may affect an individual, based on pre-existing conditions. Therefore, it may be best to consult your personal medical advisor on whether you should add chia seeds to your diet during pregnancy or not – and how much to consume.
Can pregnant women eat chia seeds? Myth vs fact
It is vital to know myths vs facts regarding chia seeds consumption during pregnancy, Dr Chetna Jain, Director of the Department of Obstetrics & Gynaecology at Cloudnine Group of Hospitals, tells Health Shots.
“There’s a myth that chia seeds are completely safe and recommended for all pregnant women. The fact is that while chia seeds are packed with beneficial nutrients such as omega-3 fatty acids, fibre, and iron that support overall health, there is currently no strong scientific evidence to categorise them as entirely safe or unsafe for pregnant women. This means that while they may offer health benefits, specific research on their impact during pregnancy remains limited,” Dr Jain explains.
How to eat chia seeds during pregnancy?
If you decide to incorporate chia seeds into your diet during pregnancy, consider the following recommendations by clinical nutritionist Haripriya N:
Start small: Begin with a small amount, roughly 1 teaspoon, especially if you’re trying them for the first time.
Soak them: Always soak chia seeds in water or another liquid before consumption to prevent digestive discomfort.
Stay hydrated: Accompany chia seeds with plenty of water to further aid digestion.
Consult your healthcare provider: Don’t hesitate in asking your medical expert about it, particularly if you have pre-existing allergies, digestive issues, or any complications during pregnancy.
Chia seeds benefits: Safety and nutrition
Chia seeds can be a nutritious addition for most pregnant women, especially when consumed in moderation. Here’s why:
Omega-3 fatty acids (ALA): Important for fetal brain and eye development, chia seeds serve as a preferred source for vegetarians.
Calcium and magnesium: These minerals help strengthen bones and reduce muscle cramps, a common discomfort during pregnancy.
Iron and B vitamins: Nutrients like thiamine and niacin support red blood cell production, helping to prevent fatigue.
Fibre: Both soluble and insoluble fibre eases digestion, combats constipation, promotes good microflora in the gut, and may even help prevent vaginal infections.
How to consume chia seeds?
When considering how many chia seeds to include in your diet, moderation remains crucial. For most pregnant women, consuming roughly 10g of soaked chia seeds per day is considered safe and beneficial. Limiting your intake is important, as excessive fibre or omega-3s can lead to mild side effects such as bloating or an increased risk of bleeding, according to the National Institutes of Health.
Ways to eat chia seeds during pregnancy
The best way to eat chia seeds is to add them to your meals. This can be both enjoyable and nutritious. It is always wise to introduce new foods gradually during pregnancy, according to the National Health Service (NHS).
Here are some fantastic ways to include them in your diet, as suggested by nutritionist Haripriya N:
Warm milk and honey drink: Mix soaked chia seeds with warm milk and honey for a comforting evening snack.
Yoghurt and overnight oats: Stir chia seeds into yoghurt or add them to overnight oats for a nutritious breakfast.
Fruit smoothies: Blend them into your favourite fruit smoothies or homemade popsicles for a refreshing treat.
Porridge or baked goods: You can also add chia seeds to porridge or incorporate them into baked recipes for an extra nutritional boost.
As experts suggest, these little seeds are packed with nutrients that can support your health and your baby’s development. However, always proceed with caution and consult your healthcare provider to ensure your nutritional choices align with your pregnancy journey.
Summary:
Experts recommend chia seeds during pregnancy for their nutrients, but advise soaking them first, limiting intake, and consulting a doctor to avoid digestive or medication-related issues.