Eating Chia Seeds During Breastfeeding – Is It Safe?

There are a host of changes in a woman’s body during and right after pregnancy. As you are nurturing a delicate little life, you are bound to be plagued by questions about your diet, such as, “Can I drink caffeine while nursing?” or “Can I eat chia seeds while breastfeeding?”

While you may still want to hold off on the caffeine, chia seeds, when breastfeeding, are highly beneficial. These nutritious seeds are packed full of nutrition and include dietary fibre, vitamins, protein, minerals, omega-3 fatty acids, and antioxidants, including chlorogenic, caffeic acids, quercetin, and kaempferol (1). In fact, the internet is filled with recipes containing chia seeds like yogurt, smoothies, breakfast cereals, granola bars, multigrain bread, including chia seeds, and more (2).

Are Chia Seeds Safe While Breastfeeding?

As a nursing mother, you will have to take excellent care of yourself since your little one needs you. This means adding healthy, strengthening, and nutritious food to your diet, which includes chia seeds.

When talking about chia seeds when breastfeeding, you may be curious, “Does chia seed increase breast milk?” Well, chia seeds and lactation go hand in hand. Chia seeds are safe to consume during breastfeeding and are also believed to increase breast milk production. It is beneficial for mothers to consume chia seeds while they nurse their little ones.

As chia seed is high in energy, and nursing mothers need as many energy-giving foods as possible, it is the perfect little add-on to your daily diet.

Nutritional Value of Chia Seeds

Did you know that chia seeds are a fantastic source of fibre and have a similar amount of omega-3 fatty acids as ground flaxseeds? As per Mayo Clinic, one serving of chia seeds, about 2.5 tablespoons, has the following (3) (4):

• Calories -140 kcal
• Protein – 5 gm
• Fibre – 10 gm
• Carbohydrates – 12 gm
• Fat – 9 gm

How Much Chia Seeds Should Be Consumed When Breastfeeding?

While chia seeds are great for your health, as with anything else, they should be consumed in moderation. A maximum of two tablespoons of chia seeds is the desired amount to consume in a day. If you would like to consume more than that daily, it is best to have a conversation with your doctor about it.

Benefits of Chia Seeds While Nursing

Chia seeds and breastfeeding are the perfect pair. The nutritional content in chia seeds provides a host of nutritional benefits to breastfeeding moms. Chia seed benefits for breastfeeding are exemplary, some of which are listed below:

1. Good Source of Protein

Chia seeds are a great vegetarian protein source. Proteins are important for you and your baby as they help repair damaged cells and develop your baby’s brain. Vegan or vegetarian mothers, in particular, will benefit from consuming these seeds.

2. Weight Loss

Though the scientific community has mixed feelings about how effective chia seeds are for weight loss, people still claim that they are effective due to the high-quality protein present (5). The seeds also make you feel satiated, as they contain high amounts of soluble dietary fibre, which causes you to eat less, resulting in weight loss.

3. Healthy Teeth and Bones

Rich in calcium, consuming chia seeds every day will help your baby develop stronger teeth and bones. Nursing mothers continue to heal post-delivery; the calcium content in chia seeds helps heal their bones.

4. Better Digestion

Chia has good fibre content and is thus great for a healthy digestive system. It also helps avoid gastrointestinal problems and regulate bowel movements.

5. Gives Energy

It is believed that the Aztecs and Mayans consumed chia seeds when they needed to keep up their energy. This would often be during times of war or travel. Breastfeeding moms also need as much energy as possible to not run out of stamina and can better care for their little ones.

6. Boosts Metabolism

Chia seeds are rich in minerals, including manganese, magnesium, and phosphorous, that help boost the rate of metabolism for breastfeeding moms.

7. Provides Essential Fatty Acids

Vegan and vegetarian mothers need to have a food source rich in omega-3 fatty acids, usually found in fish. Chia seeds are the perfect replacement for fish, containing the omega-3 fatty acids needed to develop the immune and nervous systems of the baby (6).

8. Reduces Inflammation

Due to the bodily changes, nursing mothers can experience inflammation. As chia seeds have anti-inflammatory properties, they are good at helping reduce such cases.

Best Ways to Consume Chia Seeds in Your Daily Diet?

Chia seeds are highly versatile when it comes to how you can add them to your daily diet. Consuming chia seeds in breastfeeding stage is sure going to give a host of health benefits for the nursing mother. Here are some ways that you can include chia seeds in your everyday meals:

1. Chia seeds are an amazing source of nutrition, especially for vegan or vegetarian mothers, as they are rich in vegetarian protein. Chia seeds can be used to replace eggs in certain recipes. Add a tablespoon of chia seeds to three tablespoons of water and allow it to rest for about 15 minutes. This will leave you with a gelatinous texture that will make a great substitute for eggs in baking and making cutlets.
2. Roast some chia seeds in a pan without oil. Once they start popping, turn off the heat. These delicious, roasted chia seeds can be used as a garnish for a quick and delicious yogurt fruit bowl in the mornings. You can also add it to your oatmeal or any other dish that you desire to garnish with it.
3. If you are a fan of salads, try getting your seeds to sprout. You can then add them to your salads. You can even make sandwiches out of the sprouted chia seeds.
4. Cleveland Clinic suggests adding gelatinous chia seeds to your smoothies after soaking the seeds in water (7).
5. Roast and grind chia seeds into a fine powder. You can use this powder to thicken soups and add that extra nutritional element to them. You can also add powdered chia seeds to bread dough to make your bread healthy and nutritious.

Side Effects of Eating Chia Seeds While Breastfeeding

There are rarely any problems resulting from chia seeds unless someone is allergic to them. However, pay attention to see if you experience any of the following after consuming chia seeds, and consult with your doctor if you do:

1. Doesn’t React Well to Certain Drugs

You will need to be very careful about how much chia seeds you eat if you are on any medication for blood thinning or for your blood pressure, as it may react unfavourably.

2. Gastric Problems

Eating too many chia seeds every day can cause gastrointestinal discomfort due to the extremely high fibre content. Fibre is good for bowel movement, but too much of it could cause bloating and flatulence.

3. Allergy

There is a possibility of a reaction between the protein in chia seeds and the pollen allergen in other seeds and food items (8).

Precautions to Be Taken When You Consume Chia Seeds During Breastfeeding

Chia seeds for breastfeeding moms are a top-up on nutrition and health. However, there are some precautions and safety measures that should be considered when consuming these. If you want to gain the most benefits from consuming chia seeds, here are some precautions that you should take (9):

1. Consult with your doctor about eating chia seeds if you have any gastrointestinal issues. Those who experience food allergies should also have this checked by their doctor. This will help you understand how much you can eat, if at all.
2. Only buy chia seeds that are organic and sold by a reputable store.
3. Consume chia seeds in moderation. Never consume too much in one day.
4. Make sure you do not consume dry chia seeds as they quickly absorb liquid and swell up to 10 times their weight. This may block the food pipe, hazarding life.

Chia seeds for breastfeeding mothers are extremely beneficial for health, especially if you do not consume any meat. Chia seeds are considered a superfood because of their nutritional content, but you must never use them to make up for a proper, balanced diet. They are great with other healthy foods, as they work together to provide you and your child with all the nutrients needed for healthy development and growth.

Remember that you must always check with your doctor first before adding any new ingredient to your diet. This ensures that you are not consuming anything you are allergic to, as it will cause problems for you and your baby.

FAQs

1. Can I eat dry chia seeds without soaking them?

Please do not eat dry chia seeds by themselves. Chia seeds quickly absorb liquid and swell up ten times their size which could block the food pipe (9).

2. What is the best time to consume chia seeds?

There is no particular time period set for eating chia seeds unless recommended by your doctor. However, many people tend to consume them in breakfast as they keep individuals fuller for longer.

3. Are chia seeds healthy for skin during breastfeeding?

Chia seeds are an excellent source of omega-3 fatty acids, fibre, antioxidants, protein, magnesium, zinc, and more which are all helpful in keeping the skin and hair healthy and vibrant (10).

Breastfeeding & chia seeds are in good relation. However, maintaining a healthy and balanced diet is vital, so if your doctor has agreed to include chia seeds in your diet, you are good to go! Follow the tips on adding them to your diet, and remember to consume them only in moderation.

References/Resources:

1. Knez Hrnčič. M, Ivanovski. M, Cör. D, Knez. Ž; Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules.; PubMed; https://pubmed.ncbi.nlm.nih.gov/31861466/; December 2019

2. Cassiday. L; Chia: Superfood or superfad?; ACOS; https://www.aocs.org/stay-informed/inform-magazine/featured-articles/chia-superfood-or-superfad-january-2017?SSO=True; January 2017

3. Chia seeds pack nutritional punch; Mayo Clinic; https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch; April 2022

4. Melo. D, et al.; Chia seeds: an ancient grain trending in modern human diets. Food Funct.; PubMed; https://pubmed.ncbi.nlm.nih.gov/31086922/; June 2019

5. Tavares Toscano. L, et al.; Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values; Nutr Hosp.; PubMed; https://pubmed.ncbi.nlm.nih.gov/25726210/; December 2014

6. What to eat before, during and after pregnancy; UNICEF; https://www.unicef.org/rosa/stories/what-eat-during-and-after-pregnancy

7. What To Eat and Foods To Avoid While Breastfeeding; Cleveland Clinic; July 2024; https://health.clevelandclinic.org/breastfeeding-diet

8. Chia seed allergy and cross reactivity; AAAAI; https://www.aaaai.org/allergist-resources/ask-the-expert/answers/old-ask-the-experts/chia-seed

9. Chia Seeds; Harvard T.H. Chan; https://nutritionsource.hsph.harvard.edu/food-features/chia-seeds/

10. Ch-Ch-Ch-Chia!; University of Illinois Urbana-Champaign; https://extension.illinois.edu/blogs/live-well-eat-well/2014-05-27-ch-ch-ch-chia; May 2014

Also Read:

Oats while Breastfeeding
Eating Fish when Breastfeeding
Consuming Fennel in Breastfeeding
Consuming Chocolate during Breastfeeding
Is It Safe to Eat Spicy Food in Breastfeeding
Is It Safe to Consume Flaxseed when Breastfeeding?

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