Which Is Better for Nutrient Absorption and Fiber?

While whole chia seeds are rich in fiber, grinding them may make it easier for your body to access the protein and omega-3s inside.

Should You Grind Chia Seeds?

A study in Australia using pig gut microbes suggested that eating ground chia seeds can enhance their health benefits.

Whole chia seeds can still support digestive health, but the external fiber can shield other nutrients from being released and absorbed, said James Cowley, PhD, a co-author of the study and a food product development fellow at the University of Adelaide in Australia.

If you want to grind chia seeds, Cowley advised doing it right before eating. “A second or two in a spice or coffee grinder is enough to break open the seeds,” he said. Grinding too far in advance can expose the seeds to oxygen, which leads to rancid smells and flavors.

Health Benefits of Ground vs. Whole Chia Seeds

Chia seeds contain polyphenols, a compound in some plant products with antioxidant properties. They’re also a good source of fiber, calcium, magnesium, phosphorus, and potassium. Some animal studies also suggested that chia seeds can help improve intestinal function and encourage the growth of healthy gut bacteria.

Both ground and whole chia seeds offer these nutritional benefits.

Whole chia seeds are also easy for the body to digest because the surface of the seeds breaks down when they’re exposed to liquid, said Melissa Majumdar, MS, RD, CSOWM, LDN, a spokesperson for the Academy of Nutrition and Dietetics based in Decatur, Georgia.

“Use it in its whole form or ground form—whatever is easiest for you to incorporate,” Majumdar said.

She noted that chia seeds take on a gel-like consistency when combined with water, which can slow digestion and help people stay full for longer.