how much chia seeds per day

The general recommended daily intake of chia seeds for most adults is about 1 to 2 tablespoons, which is roughly 15 to 30 grams per day. This amount is considered safe and effective to gain the nutritional benefits of chia seeds, including fiber, omega-3 fatty acids, protein, and essential minerals. Some sources say up to 5 tablespoons (about 50 grams) can be consumed safely depending on tolerance, but starting with 1 to 2 tablespoons is advised to avoid digestive issues. It is also important to drink plenty of water when eating chia seeds because their high fiber content absorbs liquid and expands. People with certain health conditions or taking specific medications should consult a healthcare provider before increasing chia seed intake. Soaking chia seeds before consumption is another way to improve tolerance and digestion.