Can Chia seeds cause bloating?

The truth is – they can. Chia Seeds absorb 15-20 times their weight in water. When chia seeds move through the gut, they draw water from the intestine area, like a sponge. These seeds expand in your stomach, which leads to bloating. How to prevent Chia Bloat?

1. Always soak your seeds (5 minutes or more – the longer the better) in water/liquids- remember to stir to break clumps after adding the seeds. Allow the seeds to absorb water and bloat first prior to consumption. 
2. Build up your chia intake slowly – start with 1 teaspoon of seeds in 1 full cup of water/liquid. Another reason why chia seeds might cause bloating is that you’re suddenly eating too much in one go. About 1-2 tbsp of chia seeds is all you need in a day.
3. Drink lots of water with Chia Seeds. Chia Seeds are very high in dietary fibre- over 9g in 1 ounce (28g). The sudden increase in fiber level in your diet can cause bloating, gas, and constipation if the overall water intake is insufficient. You can relieve this discomfort by increasing your fluid intake and exercising. 
4. Alternatively, blend the seeds in smoothies -creating finer particles for easier digestion in the body. Or you can grind chia seeds with a grinder or food processor, and then sprinkle the ground chia on foods.