Are Chia Seeds Low FODMAP?

They’re the trendy new seed on the scene and can be found in the hottest, hippest cafes but can chia seeds be eaten if you’re trying to avoid FODMAPs or are they actually low FODMAP themselves?

The Quick Answer

Chia seeds are low FODMAP. If you’re following a low FODMAP diet then chia seeds are something you can enjoy. Having said that, some IBS sufferers do report adverse reactions to chia seeds as they can cause some bloating.


Chia Seeds on a FODMAP Diet

We’ve taken a deep dive into chia seeds, how you can consume them as someone on a low FODMAP diet and even a few general questions people have about chia seeds as they’re no the most common ingredients and you might not be completely familiar with them.

You can use the below links to navigate through this article:

What Are Chia Seeds?

So what exactly are chia seeds, you ask? Chia seeds are the edible seeds from a flowering sage plant found in parts of Mexico and some part of the US. They’re famous for absorbing huge quantities of liquid compared to their size. In fact, chia seeds will absorb roughly 12 times their weight in liquid. This is one of the reasons why they’re such a health-fad and popular amongst those on a diet because they can make you feel fuller for longer by essentially bloating your stomach.

You can learn more about chia seeds on Wikipedia.

Recommended Chia Seeds Portion

You might not realise it, but chia seeds do actually have an adverse effect on some IBS sufferers. In fact, if you read the section above, it will come as no surprise that Chia Seeds can actually cause serious bloating issues for IBS sufferers.

It is listed as low FODMAP but that doesn’t mean you should just go ahead and consume handfuls of it daily. Instead, if you suffer from IBS, we would recommend gradually introducing it into your diet and slowly increasing the amount you consume to determine how your body is likely to react to it.

Low FODMAP Overnight Oats Recipe

Trying to find interesting breakfasts when you’re following a low FODMAP diet can be challenging. You don’t want to simply eat a piece of fruit every morning. It gets monotonous, right? So why not try this delicious overnight oats recipe?


  • 300ml unsweetened almond milk
  • 75g oats
  • 3tbsp chia seeds
  • Maple syrup


  1. Take your almond milk, oats and chia seeds and add them to an airtight container. Give them a good mix then drizzle over a little maple syrup to sweeten things up a little. Make sure things are really well combined.
  2. Place your container in the fridge and then, as the name suggests, leave it in there overnight.
  3. Remove from the fridge and then scoop into a serving bowl.
  4. Finally, you’ll want to finish it off with some toppings. Try to keep it simple. Things like berries, nuts, passion fruit or banana slices with peanut butter all work well here. But this is where you can really pimp it up to your tastes.

Overnight Low FODMAP Oats Chia

The base of this recipe is simple and low FODMAP. You then have the choice to really customise it each morning so you no longer get bored of the same breakfast dishes over and over again.

Are Chia Seeds Good For You?

Like most things, when you consume them in moderation they are particularly good for you. Chia seeds are rich in a range of good things including fibre, protein, omega-3, antioxidants and nutrients. There are also reports that they may aid with weight loss as they can make you feel fuller for longer. They swell up somewhat which is what can cause IBS sufferers to feel bloated when consuming chia seeds.

Are Chia Seeds Gluten-Free?

As you can imagine, for chia seeds to be low FODMAP then they do need to be gluten-free… And they are. If you’re currently avoiding all gluten then you’re still safe to eat chia seeds as much as you want.

Quick Summary

The good news is that they are low FODMAP. Chia seeds can be used in a variety of dishes including in smoothies, juices, cakes, on salads and in yoghurt. So if you want to consume one of the latest, hip ingredients on the market and are following a low FODMAP diet then you are safe to do so!

Leave a Comment

Related Articles