The nutrient-rich chia seeds are very healthy and have numerous positive effects on the body. Digestion in particular benefits from the swelling power of the small black seeds.

However, the dosage of chia seeds is important, because too much of a good thing can also cause harm. Excessive and incorrect consumption can lead to severe digestive problems.

That’s why it’s all about quantity. A balanced portion per day gives energy and strengthens the body and health.

What do chia seeds do for the body?

In recent years, the inconspicuous seeds have increasingly become a “chia seed superfood” that is said to have a lot of positive effects. And not without reason – the edible seeds of the sage plant are very rich in fibre and have a high protein content. Chia seeds also score points with vegan omega-3 fatty acids.

The seeds are said to have hormone-regulating, blood pressure-lowering and immune-boosting properties. Chia seeds contain many nutrients, such as calcium, magnesium, zinc and iron. Due to the high fibre content, chia seeds have a very positive effect on digestion.

Chia Seeds Verival
Chia Seeds Verival

Taken with sufficient liquid, they swell in the digestive tract and thus provide an intestinal cleansing effect. Due to the soluble fibre, carbohydrates are broken down more slowly, which helps regulate blood sugar levels. Last but not least, chia seeds are also recommended for joint pain, such as arthritis or heartburn.

Can chia seeds be overdosed?

Yes, chia seeds can be overdosed. The small seeds have the property that they swell up when liquid is added and their volume increases significantly. The small seeds can absorb up to 27 times their weight in liquid.

A gel-like mass is formed. This fact is an important point to consider when eating the seeds. Another factor is the preparation method in which chia seeds are eaten.

If you want to eat the seeds, you should follow a good recipe and let the seeds swell in a liquid first. This could be a delicious chia seed pudding with berries and cranberries, a porridge or a muesli with oats and nuts.

If you eat them dry and drink water or juice afterwards, the chia seeds swell up in the oesophagus or gastrointestinal tract and can lead to problems. Sprinkling a little chia seed as a topping on an oatmeal or overnight oats is of course not dangerous – it’s the quantity that counts.

Are too many chia seeds harmful?

Yes, too many chia seeds can cause harm in the body. For one thing, excessive and incorrect consumption can trigger constipation.

This can lead to massive gastrointestinal problems. In addition, it should be noted that chia seeds are said to have a blood-thinning and blood pressure-lowering effect.

Chia Samen - zu viele davon können schädlich für Magen und Darm sein

It is therefore advised that chia seeds should only be consumed in consultation with a doctor if you suffer from cardiovascular diseases.

Chia seeds come from the sage plant and can also cause allergic reactions if consumed in excess. However, the latter is rather rare.

How much chia seeds can you eat per day?

The rule of thumb is: 15 grams of chia seeds per day are fine and healthy. It should not be more than this, otherwise the unpleasant side effects of chia seeds can occur.

With this balanced amount of chia seeds, the gastrointestinal tract is not overburdened, but supported. With the right dosage of the superfood, you can prepare delicious mueslis, warm porridge and creamy puddings and do something good for your body.

This already starts with breakfast – we at VERIVAL do not see healthy nutrition exclusively as an intake of calories, but especially as a start to the day with valuable nutrients.

The morning hot breakfast is optimal and balanced if it is low in carbohydrates, low in sugar and high in fibre. Of course, the breakfast meal should also be a good source of protein, essential amino acids, healthy fats and valuable vitamins and minerals!

Give your body what it needs – a breakfast that gives you energy and strengthens your health.

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Overnight Oats with chia seeds

Overnight Oats basic recipe with the addition of the superfood chia seed
Prep Time5 mins
Total Time2 hrs
Servings: 1
Calories: 250kcal


  • 4 tbsp oat flakes (approx. 45g)
  • 80 ml water, milk or a plant-based alternative
  • 1 tbsp yoghurt
  • 1 tbsp of chia seeds
  • honey, agave syrup or maple syrup (for sweetening)
  • fruits, nuts and seeds of your choice (as topping)


  • Put water, milk or a plant-based alternative in a glass together with the oat flakes and chia seeds and stir well.
  • Our secret tip: add a tablespoon of yoghurt. 
  • To sweeten your Overnight Oats we recommend honey, agave syrup or maple syrup.  
  • Put the mixture in the fridge overnight or for at least 2 hours. 
  • Then stir well once again, decorate with fruits, nuts or seeds and enjoy!


Calories: 250kcal

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