Since the rise in popularity of chia seeds, both influencers and health professionals have cautioned against consuming them in their dry form. However, is it truly necessary to soak chia seeds each time before consumption? According to Dr. Karan Rajan, the answer is no.

In a video shared on Instagram on April 6, the NHS surgeon and health content creator humorously addressed this topic with the caption, “Plant lube. Keep it PG for your gut…” The video features Dr. Rajan responding to another creator's warning about the potential digestive issues of eating unsoaked chia seeds, illustrating the effects on the digestive system.

‘Do you have to pre-soak chia seeds?’

In his Instagram post, Dr. Rajan posed the question that many are curious about: is pre-soaking chia seeds essential? He clarified that it is not always required. He explained that soaking chia seeds activates their outer layer, which contains mucilage—a polysaccharide that swells and forms a sticky, gelatinous substance when it comes into contact with water, essentially acting as “plant lube.”

According to Dr. Rajan, this activated mucilage serves as a prebiotic, nourishing beneficial gut bacteria, promoting satiety, and helping to regulate cholesterol levels. He added that it also enhances the bioavailability and absorption of protein, omega-3 fatty acids, and other micronutrients found in chia seeds.

‘Dry chia seeds don't seem to cause problems in…’

While there are numerous advantages to consuming pre-soaked chia seeds, eating them dry is not problematic for most individuals. Dr. Rajan noted, “Many people sprinkle dry chia seeds on their meals, such as smoothies, yogurts, and oatmeal. Numerous products also incorporate dry chia seeds, and this practice does not appear to cause issues for the majority, thanks to the moisture present in the surrounding food or by maintaining proper hydration.”

Why are there scary reports of people choking, then?

Regarding the case reports of esophageal or intestinal blockages linked to the consumption of dry chia seeds, Dr. Rajan noted that such occurrences are exceedingly uncommon. “These incidents typically arise in individuals with pre-existing conditions, such as intestinal narrowing or issues with slow gut motility,” he clarified.

He further stated, “For those with a sensitive digestive system or conditions like IBS (irritable bowel syndrome), pre-soaked chia seeds are significantly easier to digest, as the fiber is partially hydrated and less likely to cause symptoms such as bloating or cramping. Soaking chia seeds for 10 to 20 minutes is recommended, but if you choose to consume them dry, it is essential to drink ample water. Additionally, similar effects can be achieved with psyllium husk or flax seeds.”

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