Can I eat chia seeds with yogurt when pregnant?
Quick Answer
Yes
Chia seeds are a nutritious food that can be safely consumed during pregnancy. They are rich in fiber, protein, and omega-3 fatty acids, which are beneficial for both the mother and the baby. Mixing them with yogurt can provide additional benefits like probiotics and calcium. However, as with any food, they should be consumed in moderation.
What Is It?
Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. When mixed with yogurt, they create a nutritious and tasty snack or breakfast option.
Why It Can Be Risky
While chia seeds are generally safe to consume during pregnancy, there are a few potential risks to be aware of:
- Chia seeds can absorb up to 27 times their weight in water, so they may cause bloating or an upset stomach in some people.
- If you have a history of food allergies, especially to sesame or mustard seeds, you may be allergic to chia seeds as well.
- Chia seeds are high in fiber, which is good, but too much fiber can cause gas, bloating, or diarrhea.
Safe Method?
To safely consume chia seeds during pregnancy, start with a small amount to see how your body reacts. You can soak them in water before eating to help with digestion. Mixing them with yogurt can also help to balance out the high fiber content.
Safe Alternatives
If you find that chia seeds are not agreeing with your body during pregnancy, there are plenty of other healthy foods you can try. Flax seeds, hemp seeds, and walnuts are all good sources of omega-3 fatty acids.
Storage Tips
Chia seeds should be stored in a cool, dry place. If mixed with yogurt, they should be kept in the refrigerator and consumed within a couple of days.
Preparation Tips
Chia seeds can be eaten raw, but they can also be soaked in liquid (like water or milk) to create a gel-like substance. They can be added to yogurt, smoothies, oatmeal, or baked goods.