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How much chia seeds per day?

April 14, 2021
  • Breakfast
  • Gesund leben
  • Healthy lifestyle
  • Nutrition
How much chia seeds per day?

Chia seeds are rightly considered a superfood. The power seeds contain a lot of fibre. They also score high in protein and omega-3 fatty acids. They also contain nutrients such as calcium, iron, magnesium and zinc.

This composition has a regulating effect on your body’s hormone balance, lowers blood pressure and builds the immune system. In addition, the high fibre content has a positive effect on your digestion and can help you lose weight.

The German Nutrition Society has formulated some guidelines and recommendations for the consumption of chia seeds to avoid possible side effects.

The recommended daily dose is 15 g of chia seeds. You can find all other recommendations and guidelines for Chia seeds in the blog.

Chia seeds: What are the guidelines and recommendations for consumption?

On the packaging of chia seeds you will find the limit of 15 g daily. This corresponds to about one heaped tablespoon. This does not mean that it is harmful or unsafe for you to eat more than this recommended amount.

Chia seeds have not been on the European market for very long. There is still not enough data from long-term studies for the European Food Safety Authority to approve chia seeds without restrictions.

For example, in Latin America there is no restriction at all and in the USA it is about 50g per day.

It is important to make sure that you drink enough liquids when preparing chia seeds. Chia seeds can expand 27 times with water.

You can use this effect to stay full in the long term. However, too little liquid can lead to abdominal pain and constipation.

Ideally, you should soften chia seeds as a pudding or use them as a topping for your yoghurt, granola, muesli and the like.

Himbeer Chia Pudding
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Chia seed pudding with raspberry

Chia seeds as a small sweet breakfast or the perfect snack for in between.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Snack
Keyword: chia seeds, Pudding, raspberry
Servings: 1
Calories: 106kcal


  • 2 teaspoon Chia seeds
  • 1 package Vanilla sugar
  • 100 ml milk or vegetable drink
  • fresh raspberries


  • Infuse the chia seeds and vanilla sugar with milk or vegetable drink of your choice.
  • Blend fresh raspberries and mix with some or all of the pudding.
  • Leave to swell in the fridge for at least 2 hours, better overnight.
  • Top with berries and chia seeds if desired.


Chia seed pudding with delicious raspberries. Super refreshing for breakfast and the perfect afternoon snack! pssst…or in the morning at the office 😉


Calories: 106kcal

What happens when you eat too many chia seeds?

Chia seeds swell up in the body. They can absorb up to 12 times the amount of water. Therefore, it is recommended to drink enough water. Excessive consumption can lead to bloating, abdominal pain and constipation.

You should therefore make sure that you do not eat the seeds dry. Otherwise they swell up in the stomach and can cause problems.

If you are allergic, you may experience side effects from eating too many chia seeds. Chia seeds belong to the sage family. Watch out for symptoms such as eye watering, breathing problems or skin rashes.

Can you overdose on chia seeds?

Little is known about overdosing on chia seeds, but there have been rare cases of skin rashes, nausea and vomiting, breathing problems, flatulence and diarrhoea.

Therefore, the clear recommendation here is to take care of yourself and your body. The dietary fibres contained in chia seeds can cause reactions, especially if you have been eating a diet low in dietary fibres.

The recommendation of the German Nutrition Society is 30 g of dietary fibre per day. Chia seeds contain 40 g of dietary fibre per 100 g. With 15 g of chia seeds per day, you have already consumed 1/5 of the recommended dose.

15g Chia Samen als Tagesempfehlungsmenge

Can you eat chia seeds every day?

Chia seeds can be eaten every day because of their health-promoting properties. The important thing here is to make sure you drink enough fluids.

If you are sensitive to dietary fibre, you can also eat chia seeds throughout the day.

They swell up in your stomach and keep you full in the long term. In this way, the healthy grains naturally support you in losing weight.

How can you easily and simply incorporate this superfood into your daily diet?

Chia seeds are great as a topping for porridge, muesli & co. There are many recipes and ideas on the web that invite you to try them out. But it’s also easier.

If you don’t want to worry about toppings, try the varied porridge range from VERIVAL. From fruity to chocolatey, there’s plenty to discover. What’s more, our healthy breakfasts, such as porridge, can be prepared in no time and are ready to enjoy.

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