You’ve been sprinkling them on yoghurt, or perhaps stirring them into overnight oats — but is there a better way to eat chia seeds? We discover the ‘right’ method.
Tiny but mighty, chia seeds are often described as something of a nutrient powerhouse. But as with many so-called superfoods, there’s plenty of ongoing debate about the ‘best’ way to eat them — and it’s not just about taste.
It turns out that how you prepare them could affect how much you benefit from them, and we spoke to experts to find out what’s best.
Why are chia seeds good for you?
According to Steve Bennett, nutritionist and author of The Fibre First Diet, chia seeds are “nature’s multivitamin”.
“They address multiple nutritional gaps most people don’t even realise they have,” he explains.
Just two tablespoons of chia seeds (30g) provide:
- 3g of fibre — nearly half your daily requirement
- 4g of complete protein, including all nine essential amino acids
- More omega-3, gram for gram, than salmon
- High levels of minerals such as calcium, magnesium and phosphorus
- A powerful dose of antioxidants to help protect cells from damage
Is it better to eat chia seeds in water or dry?
While you can eat chia seeds dry, experts say the only way to unlock their full potential is by soaking them.
This is because soaking allows the seeds to “fully expand before they reach your stomach, preventing bloating or discomfort”, says fitness expert and nutritionist Penny Weston.
Steve adds that soaking the seeds also makes you feel fuller for longer and “increases bioavailability, making nutrients easier to absorb”.
This is because when you soak chia seeds, they turn into what nutritionists call a ‘glucose buffer’.
“The seeds expand up to 12 times their original size, creating a gel that slows down the absorption of any sugars consumed alongside them,” Steve explains. “The pre-formed gel acts like a protective barrier in your digestive system, preventing the rapid sugar spikes that trigger insulin surges and weight gain.”
The caveat is that you need to soak them for a good 10-15 minutes for this to happen. But does it matter what we soak them with?
Read more: Why everyone is obsessed with adaptogens — and how to eat more of them
How you should be eating chia seeds
Most people’s go-to will be yoghurt or milk, which is good for a “creamier consistency while boosting protein and calcium,” says Penny. But it turns out you might be missing the benefits if you don’t soak them in water first.
Sprinkling dry chia seeds directly into your yoghurt might be convenient, but it doesn’t count as soaking. Plus, it won’t provide the same blood sugar protection. “The seeds will eventually absorb liquid in your stomach, but they won’t have the opportunity to form that crucial protective gel beforehand,” explains Steve.
However, there’s a compromise. While it’s better to soak them in water first, if you don’t have time, Steve suggests mixing them into yoghurt, stirring and waiting 10 minutes before eating — the seeds will still partially gel, so you’ll still get some of that protective barrier.
Tips for maximising absorption and digestion
According to Steve, it all comes down to strategic timing: “When you consume fibre before other foods, it acts like a traffic controller in your digestive system, slowing sugar absorption and preventing blood sugar spikes that drive weight gain and chronic illness.”
For best results:
- Mix 1tbsp chia seeds with 3tbsp water and let sit for 15-20 minutes
- Always soak first — never eat them dry
- Begin meals with chia gel — this primes your digestive system
- Pair with protein and healthy fats for sustained energy and better nutrient absorption
- Drink plenty of water throughout the day — fibre needs hydration to do its job
- Increase intake gradually if you’re new to high-fibre food
Read more: You’re probably not eating enough fibre — here’s why you need more
The best chia seed recipes
Steve shares his favourite chia recipes and both involve soaking in water, of course.
Protein acai chia parfait
Serves: 1
Takes: 5 mins
Ingredients
Chia pudding
- 20g chia seeds
- 250ml milk of choice
- 1 tsp raw honey
Protein yoghurt
- 1 scoop protein powder
- 170g full-fat natural yoghurt
- ¼ tsp acai powder
- 1 tbsp mixed seeds
- 1 handful mixed fresh berries
Method:
- Soak the chia seeds in water for 20 minutes and drain.
- Place the soaked chia seeds, milk and honey into a bowl, mix and leave in the fridge to set overnight or for a few hours.
- In the morning, pour chia pudding into a jar.
- For the protein yoghurt, mix the protein, yoghurt and acai powder until combined.
- Layer on top of the chia pudding (or have full-fat yoghurt on its own).
- Top your parfait with mixed seeds and a handful of berries.
Flaxseed biscuits
Serves: 4
Takes: 1 hr 5 mins
Ingredients
- 75g chia seeds
- 200g flaxseeds
- 2 tsp paprika
- 1 tsp cumin seeds or fennel seeds
- Olive oil
Method:
- Soak the chia seeds in water for 20 minutes and drain.
- Stir the flaxseeds, soaked chia seeds, paprika, cumin seeds (or fennel seeds) together with 300ml of water and season with salt and pepper.
- Smear olive oil on parchment paper and then spread out the mixture onto the paper so it’s around 2-4mm thick. It can help to put parchment paper on top and use a rolling pin.
- Use a pizza slicer to reshape the biscuits (or you can just break them up once cooked).
- Place on a baking tray (Steve uses a pizza baking tray with holes in for a more even bake).
- Preheat the oven to 180C, 160C fan and bake for 40-60 minutes, depending on thickness.
Feature image: Pexels
