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Chia seed is popular for good reason: tiny seeds, packed with fibre, protein and omega-3 fatty acids (ALA). But there is one mistake that a striking number of people make — and it turns this nutritious little seed into a source of stomach ache. So stop sprinkling for a moment, and read this first.

The mistake: eating chia seed dry

A spoonful of chia seed over your yoghurt, smoothie bowl or salad and done — that is how most people do it. And that is exactly where it goes wrong. Chia seed can absorb up to 10 to 12 times its own weight in fluid. If you sprinkle it dry over your food, that swelling does not happen in your bowl, but inside your body.

The seed then draws moisture from its surroundings: your stomach and intestines. The result can be a bloated feeling, abdominal cramps or, on the contrary, constipation — the opposite of what you were hoping to achieve with all that fibre. There is even a well-known case of someone in whom chia seed eaten dry swelled up in the oesophagus and became stuck. Rare, but it shows nicely how powerfully this little seed attracts moisture.

How to do it properly

1. Always let it swell first

Give chia seed at least 10 to 15 minutes to swell in liquid — water, milk or a plant-based alternative. The seed then forms a gel layer and has already done its swelling work before it goes into you. A night in the fridge (think chia pudding or overnight oats) is ideal.

2. Build up gently

Is your digestion not yet used to a lot of fibre? Then start with 1 teaspoon a day and build up to 1 to 3 teaspoons (some 5 to 15 grams). More is not needed — with fibre too, building up calmly works better than stacking.

3. Drink enough

Fibre needs fluid to do its work. Aim for something like 1.5 to 2 litres of water a day, certainly on days when you eat chia seed (or other fibre-rich products).

4. Vary

Chia seed is not a miracle cure, but a fine part of a varied eating pattern. Alternate it with, for example, linseed, hemp seed and plenty of vegetables — every source of fibre has its own character.

Basic recipe: chia pudding that always works

Mix 2 tablespoons of chia seed with 200 ml of milk or a plant-based alternative. Stir it through well once more after 5 minutes (that keeps it from clumping), and leave it in the fridge for at least 15 minutes — or a whole night. Finish with fruit, cinnamon or a spoonful of nuts. Done.

Our chia seed: 100% seed, nothing else

The chia seed from Vitarium Select is exactly what it promises: 100% chia seed, no additives, packed at our own production site in Lelystad. Available in 175, 300, 500 and 1000 gram — start small, and reach for the big bag once chia pudding has become a habit.

Do you find chia seed (still) too much for your stomach? Then take a look at OriginalFiber acacia fibre: a mild, readily soluble fibre that you simply stir into yoghurt, coffee or water.

Are you unsure whether fibre-rich products suit your situation, for instance because of swallowing difficulties or bowel complaints? Then have a word with your doctor or practitioner.