Chia Seeds

Seed

Age Suggestion

6 months

Iron-Rich

Yes

Common Allergen

a pile of chia seeds before being prepared for babies starting solids

When can babies have 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.

How do you serve chia seeds to babies?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.

6 months old +:

Stir pre-soaked chia seeds into porridge or yogurt or offer chia seed pudding flavored with your favorite fruit. Let baby self-feed by scooping with their hands. If you’d like to encourage the use of a utensil, pre-load a spoon and rest it next to the food for baby to try to pick up—or pass it in the air for baby to grab. Refrain from serving spoonfuls of the dry seeds (although sprinkling a little bit of the dry seeds onto foods is fine).

12 months old +:

Continue serving soft, scoopable foods with pre-soaked chia seeds added and let the toddler self-feed with their hands or a utensil. If the child is not interested in using the utensil, don’t worry. Using utensils can be exhausting for new eaters, and many children toggle back and forth between fingers and utensils when self-feeding. Try not to apply too much pressure—consistent and accurate utensil use will come in due time—probably after 24 months of age. Refrain from serving spoonfuls of the dry seeds (although sprinkling a little bit of the dry seeds onto foods is fine).

18 months old +:

Add chia seeds to thicken fruit smoothies or make a simple agua fresca with mashed fruit, freshly squeezed lime juice, water, and chia seed. Of course, you may also continue serving chia seeds in any warm cereal, oatmeal, or porridge. Refrain from serving spoonfuls of the dry seeds (although sprinkling a little bit of the dry seeds onto foods is fine).

Videos

Amelia, 6 months, eats chia pudding for the first time.

Isar, 11 months, eats chia seed gel with smashed banana.

Maëlys, 19 months, eats chia seeds in oatmeal

Are chia seeds a choking hazard for babies?

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.

Are chia seeds a common allergen?

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.

Are chia seeds healthy for babies?

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.

Can chia seeds help with constipation?

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.

How do you make an egg substitute with chia seeds?

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.