Can I Have Chia Seeds During Pregnancy?

April 5, 2023 by Marjorie R. Rogers, MA (English), Certified Consultant

Yes, you can have chia seeds during pregnancy as they are considered safe to consume. Chia seeds provide a great source of essential nutrients including omega-3 fatty acids, fiber, protein and antioxidants that are beneficial for both mother and baby. Omega-3 fatty acids in particular can help promote fetal brain development while the high fiber content helps prevent constipation which is common during pregnancy.

Additionally, chia seeds contain calcium which helps support bone health not just for the baby but also for the mom since her body will be using more calcium to help form the bones of the growing fetus. However it is important to talk to your doctor or midwife before consuming any new food during pregnancy.

  • Purchase organic chia seeds: Look for certified organic chia seeds to ensure that they are free of any harmful chemicals or pesticides
  • Soak the Chia Seeds: Place 2 tablespoons of chia seeds in a bowl and add 1 cup of water and mix it together until all the seeds are soaked, let it sit for 15 minutes before consuming so that the nutrients can be absorbed by your body more easily
  • Add them to smoothies or yogurt: Add some soaked chia seeds into your favorite smoothie recipe or yogurt to get a boost of healthy omega-3 fats, fiber, and protein during pregnancy
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  • Sprinkle on salads: You can also sprinkle some soaked chia over your salad greens for an added nutritional punch! 5
  • Cook them with grains: Cooking with whole grains such as quinoa is a great way to incorporate more nutritious ingredients into your diet during pregnancy – just add in some soaked chia when cooking up a batch!
Can I Have Chia Seeds During Pregnancy?


How Much Chia Seeds Should a Pregnant Woman Eat?

When it comes to pregnant women and chia seeds, the general recommendation is to consume no more than 2 tablespoons per day. Chia seeds are rich in fiber, omega-3 fatty acids, calcium and other minerals which can be beneficial for both mother and baby during pregnancy. However, these same properties also make chia a high calorie food with much of those calories coming from fat so eating too many could lead to weight gain.

In addition, since chia has potential for interactions with medications or supplements that pregnant women may take regularly it’s best to talk to your physician before adding them into your diet.

How to Use Chia Seeds During Pregnancy?

Chia seeds are an excellent source of nutrition for pregnant women, as they provide vital nutrients like omega-3 fatty acids, calcium and protein. Omega-3s are important for baby’s brain development and can help reduce the risk of preterm labor. Calcium is essential for strong bones and teeth during pregnancy while protein helps build new cells needed to support a growing baby.

To use chia seeds during pregnancy, try adding them to smoothies or oatmeal for breakfast, sprinkling them on salads or yogurt at lunchtime or using them as a crunchy topping on casseroles at dinnertime. Another great way to incorporate chia into your diet is by making a nutritious pudding with milk, honey and cocoa powder – just add some soaked chia seeds in towards the end of cooking!

What Seeds are Safe During Pregnancy?

When it comes to pregnancy, the health of both mother and baby is paramount. This means that there are certain foods that should be avoided due to potential risks. While some seeds may seem harmless, they can contain high levels of certain nutrients, such as Vitamin A or iron, which can pose a risk for pregnant women.

Fortunately, there are some safe seed options available for expecting mothers. Seeds like pumpkin, flaxseed and sunflower seeds have relatively low levels of potentially harmful nutrients while providing plenty of healthy fats, fiber and other important vitamins and minerals. Pregnant women should always check with their doctor before consuming any type of seed during pregnancy to make sure it poses no harm.

Is Chia And Flaxseed Safe During Pregnancy?

Yes, chia and flaxseed are generally considered safe to consume during pregnancy. Both seeds contain omega-3 fatty acids which can help promote a healthy immune system, as well as fiber and other nutrients that may be beneficial for pregnant women. They also contain plant-based proteins that can help provide energy throughout the day.

However, it is important to note that individuals should speak with their doctor before adding any new food into their diets while expecting, just to ensure safety. Additionally, because these seeds are high in fiber it is recommended to start off slow when incorporating them into your diet since too much fiber at once could lead to digestive issues such as constipation or bloating.

Is it good or bad to eat chia seeds while pregnant?

Side Effects of Chia Seeds During Pregnancy

Chia seeds are a great source of essential vitamins and minerals for pregnant women, but it is important to be aware of the potential side effects. Consuming too much chia seeds can cause an increased risk of miscarriage or premature delivery due to their high levels of omega-3 fatty acids. Additionally, consuming large amounts of chia seeds may lead to gastrointestinal issues such as bloating or gas.

Therefore, it is recommended that pregnant women consult with their doctor before consuming chia seeds in order to ensure safe consumption during pregnancy.


In conclusion, chia seeds can be consumed safely during pregnancy as long as they are eaten in moderation and accompanied with a healthy diet. They offer many health benefits such as increased energy levels, additional dietary fiber, and essential vitamins and minerals. As always however, it is important to talk to your healthcare provider before introducing any new food into your diet while pregnant.

About Author (Marjorie R. Rogers)

The inspiring mum of 6 who dedicates her time to supporting others. While battling with her own demons she continues to be the voice for others unable to speak out. Mental illness almost destroyed her, yet here she is fighting back and teaching you all the things she has learned along the way. Get Started To Read …