The recommended daily intake of chia seeds for most adults is about 1 to 2 tablespoons, which is approximately 15 to 30 grams or around 1 ounce. This amount is considered safe and effective to gain the nutritional benefits without causing digestive discomfort
. Key points about chia seed consumption:
- A typical serving size is 1 ounce (28 grams), roughly 2 tablespoons
- Starting with a smaller amount like 1 teaspoon and gradually increasing is advised to assess tolerance
- Drinking plenty of water is important because chia seeds absorb liquid and expand, which helps prevent digestive issues
- Consuming more than 2 tablespoons daily may cause bloating or abdominal discomfort
- Some sources mention up to 50 grams (about 5 tablespoons) can be safely consumed, but moderation is generally recommended
In summary, eating about 1 to 2 tablespoons (15-30 grams) of chia seeds per day is a balanced approach to enjoy their benefits such as fiber, omega-3 fatty acids, protein, and minerals while minimizing side effects
