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Chia Seeds
Salvia hispanica
Low FODMAP
High Fiber
Omega-3
Raw chia seeds

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 2 tablespoons

Active Compounds: Soluble fiber, omega-3 fatty acids, protein

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated in recommended serving sizes

Specific symptoms: May cause bloating if consumed in large amounts due to high fiber content

Typical reaction time frame: 2-4 hours after consumption

Individual variation: Tolerance varies based on individual fiber sensitivity

Safe Alternatives

flax seeds

Flax seeds

hemp seeds

Hemp seeds

pumpkin seeds

Pumpkin seeds

Substitution ratio: 1:1 replacement

Processing Effects

Ground chia seeds may be easier to digest

Soaking reduces phytic acid content

Heat doesn't significantly affect FODMAP content

Stacking Considerations

Avoid combining with:

  • flax seeds
  • hemp seeds
  • psyllium husk

Safe complementary foods: Can be safely combined with most low FODMAP foods, particularly good with oats, yogurt, and fruits

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) mixed into food
  2. If well tolerated, increase to 1 tablespoon after 3 days
  3. Build up to 2 tablespoons maximum per serving

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • smoothie bowls
  • protein bars
  • gluten-free baked goods
  • breakfast cereals
  • puddings

Alternative names: salba seeds, mexican chia, chia sage

Individual Variables

Factors affecting tolerance:

  • Total daily fiber intake
  • Hydration levels
  • Individual fiber tolerance
  • Preparation method

Tip: Always consume with adequate water to prevent constipation