Chia Seeds

Chia seeds may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. 

Chia seeds grow on flowering herbaceous plants that originated in the high deserts and mountains of Mesoamerica. In ancient times, chia was a staple in the region, where the tiny seeds called chiyantli in Nahuatl languages were not only food, but medicine, a means of trade, and a sacred offering. Spanish colonizers dismissed chia and amaranth and instead favored grains popular in Europe like barley, rice, and wheat, but despite these efforts, chia survived and remains an important ingredient in regional cooking to this day. Not until the late 20th century did chia gain its “superfood” status on the world stage, where academics, athletes, and entrepreneurs promoted the nutritional benefits long valued in Indigenous cultures.

Yes. Chia seeds offer fiber, fat, and protein. They also offer calcium, iron, plant-based omega-3 fatty acids (such as alpha linolenic acid), selenium, and zinc. Together, these nutrients support a flourishing digestive system, energy, and growth. They also support bone strength, red blood cells, brain function and development, hormone health, taste perception, and immunity. Plus, they offer antioxidants that support the body’s resilience and repair. 

When serving chia seeds to baby, start with a small amount. Since they are high in fiber, too much at once can cause temporary upset to baby’s digestive system.

★ Tip: Store chia seeds in an air-tight container. The whole seeds keep at room temperature for up to 18 months, while ground-up chia seeds keep for less time: up to 1 year in the fridge.

No. Allergies to chia seeds are uncommon, though not unheard of. There is some limited evidence that certain people with sesame allergy may also have a cross-reactive allergy to chia seed. If you suspect baby may be allergic to sesame, talk to your allergist before introducing chia seeds.

When you’re ready to introduce chia seeds, start by serving a small quantity of the pre-soaked seeds for the first few servings and watch closely. If there are no adverse reactions, gradually increase the amount served over future mealtimes.

Yes. Chia seeds expand upon contact with moisture (such as saliva) and can bond together in clumps, which increases the risk of choking. To reduce the risk, soak chia seeds in liquid for 30 minutes prior to serving and serve them in an age-appropriate way as described in the How to Serve section. Refrain from serving spoonfuls of the dry seeds (although sprinkling a little bit of the dry seeds onto foods is fine). As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. 

Learn the signs of choking and gagging and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

Yes. Chia seeds are exceptionally high in soluble fiber, which helps diversify the microbiome and aids baby’s bowel function, making them helpful for relieving constipation. Just don’t overdo it: consuming too many chia seeds can make baby feel too full and cause digestive discomfort, discouraging baby from eating, and displacing other valuable nutrients. For these reasons, we suggest you offer a small quantity at first and gradually increase the amount over time.

To use chia seeds as an egg substitute in baked goods, mix 1 part chia seeds to 3 parts warm liquid and letting the mixture gel for at least 30 minutes. One large egg is approximately equal to 1 tbsp (15 g) of chia seeds combined with 3 tbsp (45 ml) of liquid. If you like, make a big batch and store the mixture, sometimes called a “chia egg,” in an air-tight container in the fridge for up to 1 week.