Chia Seeds

Chia Seeds While Pregnant

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Are you curious about the health benefits of chia seeds?

Salvia hispanica, chia seeds come from a desert plant, from the mint family. The chia seed is a curious plant. They are known for their dark, and black color. I use them in decorations in soap and deserts (chia pudding, anyone?).

Let’s get to know the chia seed and how it affects pregnancy as I know you are doing your best to grow a healthy and happy baby!

 Are chia seeds safe during pregnancy?

I have not found any literature that suggests Chia seeds are unsafe to eat during pregnancy. These seeds are in the whole grains and seeds family and contain many beneficial nutrients for pregnancy.

What food group are chia seeds in?

You can find Chia seeds in white or black color. You may find them in your local grocery store. Facts: Chia seeds are 9% water, 46% carbohydrate (mostly fiber), 34% fat, and 19% protein Touch them! I love the texture of these little seeds. Very nutritious! They contain all 9 essential amino acids.

Amino acids are the building blocks for protein. They are so important to obtain from the foods you eat as your body cannot make them. 

Protein helps your baby grow and it varies from person to person. Your protein needs continue to increase as you progress in your pregnancy.  Check the USDA database from their nutrient breakdown.

Omega-3 fatty acids

Chia seeds are an excellent source of Omega 3’s Chia seeds exert antioxidant and anti-inflammatory effects. Chia seeds contain important nutrients in the development of your baby’s brain.


Chia seeds contain fiber and are beneficial in reducing constipation. The high fiber content may help reduce your risk of developing gestational diabetes. But, check with your doctor first for guidance before self-medicating with foods, even though chia seeds are safe. You want to make sure you’re getting all the important nutrients.

These little seeds are known to mitigate the adverse effects of a high sugar diet. Add some to smoothies. Your smoothy will have a very thick and smooth consistency.

Mineral content

Lastly, chia seeds contain a high amount of iron, calcium, magnesium, zinc, and phosphorus.  They also provide a wide variety of antioxidants.

Have you thought about chia seed flour? Be curious! Swap wheat flour for chia flour. How about chia seed pancakes? Or hybrid chia seed and almond flour pancakes?

If you want to be a creative warrior in the kitchen, then create a chia seed recipe and increase your iron levels at the same time!

Are there risks to eating chia seeds during pregnancy?

Before adding more chia seeds to your diet, consult with your doctor, especially if you are on medications. Chia seeds are a low-risk food, but some people report GI discomfort. If you are experiencing constipation or discomfort you can try soaking them prior to eating them

How many should I eat?

Adding 1-2 tablespoons of chia seeds to your diet is a good start. It’s important to increase your water intake due to the fiber content discussed above. 

If you enjoy them and aren’t experiencing bloating you can add more than the initial 1 tablespoon to your diet. Experiment and take the moderate appreach.

How to include chia seeds in your diet?

Chia seeds are compatible with most foods:

  • Use as a yogurt topping
  • Add to smoothies
  • Add to oatmeal
  • Make chia pudding
  • Add to overnight oats
  • Add to avocado toast
  • Swap regular flour for chia flour

Have you heard of chia seed juice? Mix ¼ cup of chia seeds in 4 cups of water. Add freshly squeezed juice of any kind. Let it sit for 20-30 minutes, and enjoy. Additionally, you can garnish it with spice and or chopped fruit to give it a flavorsome addition.

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