Chia seeds can be eaten raw or soaked, and are commonly added to yogurt, smoothies, cereals, puddings, or baked goods. Soaking chia seeds enhances digestion and nutrient absorption.

Flax seeds are best consumed ground, as whole seeds often pass through the digestive system intact. Ground flax can be easily mixed into smoothies, yogurt, oatmeal, or incorporated into baked recipes.

Both seeds are excellent sources of fiber, omega-3 fatty acids, and essential nutrients, supporting digestive health, heart health, and overall wellness.

how to eat chia and flax seeds to get the most nutritional benefits:

Chia Seeds

Best eaten raw or soaked

Ways to Eat:

• Soaked in water or milk – Let sit for 10–30 minutes to form a gel. Great for digestion.

• Add to smoothies – 1–2 tablespoons for extra fiber and omega-3s.

• Mix into yogurt or oatmeal – Sprinkle on top or mix in.

• Use in chia pudding – Combine with milk, sweetener, and flavoring; refrigerate overnight.

• Add to baked goods – Muffins, bread, or pancakes.

• Drink in juice or water – Mix 1 tbsp in a glass of liquid, stir, let sit, then drink.

Tip: Soaking chia seeds improves digestibility and reduces any risk of choking, as they absorb water and expand.

Flax Seeds

Best consumed ground (whole seeds often pass undigested)

Ways to Eat:

• Ground flax in smoothies – 1 tablespoon per serving.

• Sprinkle over yogurt, cereal, or oatmeal – Adds a nutty flavor.

• Mix into baked goods – Replace some flour or eggs (as a flax egg: 1 tbsp flax + 3 tbsp water).

• Stir into soups or stews – Adds thickness and nutrition.

• Add to energy bars or protein balls – Works well in no-bake recipes.

Tip: Store ground flax in the fridge or freezer to prevent it from going rancid.