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Chia seeds, Salvia hispanica. Botanical plate: The Botanical register consisting of coloured figures of (1815) (20393292762)
Plate: The Botanical register consisting of coloured figures of (1815) (20393292762). Edwards, Sydenham, 1768-1819; Shrewsbury, John Talbot, Earl of, 1791-1852, former owner. No restrictions.

Chia seeds

Salvia hispanica

Seeds & Grains. Latin American & Amazon and Modern nutrition.

Also called Chia, Chia seed, Spanish sage, Mexican chia

Spanish: Chía

Can swell and block throat

Tiny seeds that swell in liquid and are rich in fiber and plant omega-3 fat.

Did you know? Chia was a major food crop for the Aztecs, who also collected it as tribute.

What it may help, and how strong the proof is

  • Heart health. Small trials suggest chia may lower blood pressure or cholesterol a little. Results are mixed.
    Early proof
  • Digestion & gut health. Chia gel is high in fiber and may help regular bowel movements. Proof is limited.
    Traditional proof
  • Blood sugar. Some small studies show chia may slow the blood sugar rise after meals. Proof is weak.
    Traditional proof

Parts of the body

Heart & vessels, Gut & intestines, Stomach, Pancreas & blood sugar

Traditional use

Chia was a food staple in Mexico and Central America for thousands of years. It is used mainly as food, with no formal herbal use.

How it is classified

Herbal actions
Nutritive, Demulcent. Energy: neutral.

How people take it

Soak 1 to 2 tablespoons in liquid for 10 to 15 minutes to make a gel. Mix it into oatmeal, yogurt or smoothies. Common food amounts are 1 to 2 tablespoons a day.

Food.

Where to get it

Grown in Latin America and Australia. Sold whole, ground, and in breads and bars.

Be careful

Safe as food, but dry seeds can swell in the throat if eaten with too little liquid, which can cause choking. Soak them or mix them into food before eating large amounts. Chia can cause bloating and gas.

Avoid if: trouble swallowing.

Mixing with other things

  • Works well together

    Chia and flax are both seeds high in plant omega-3 fat and fiber.

  • Works well together

    Chia is often soaked into oatmeal or overnight oats.

  • Works well together

    Hemp and chia are both seeds high in plant protein and omega-3 fat.

  • Worth knowing
    Blood pressure medicine (lisinopril, amlodipine, losartan)

    Chia may lower blood pressure a little. Watch readings if you take BP medicine.

  • Worth knowing
    Diabetes medicine (metformin, insulin, glipizide, Ozempic)

    Chia fiber may lower blood sugar a little. Watch levels if you take diabetes medicines.

The honest take

Chia is a nutritious seed with fiber and omega-3 fat. Its heart and blood sugar claims come from small trials. Chia is not a weight-loss food or a proven remedy.