India, Aug. 30 -- Chia seeds are everywhere - sprinkled on smoothies, stirred into oats, soaking in water bottles across Instagram. With fibre, omega-3, and antioxidants, they're touted as a super-superfood. But before you gulp down a glass, make sure you're avoiding common mistakes that could turn this health hack into a hazard. The biggest rookie error: not letting chia seeds soak long enough. These tiny black seeds absorb up to 10 to 12 times their weight in water. Eat them dry and drink water immediately, and they can swell inside your throat, posing a choking risk. The safe way to ingest them is to mix one to two tablespoons of chia seeds in a glass of water and let them sit for at least two to three hours, or overnight. The result is a gel-like texture that's both hydrating and easier to digest. Chia's high fibre content is great for digestion, but everyone's gut might not agree. For those with sensitive stomachs or conditions like irritable bowel syndrome, the tough outer shell can be tricky to break down, leading to bloating, gas, or even constipation. If you're new to chia seeds, start slow - half a teaspoon is enough. Always remember that fibre needs water. Without proper hydration, chia can actually worsen digestion. Natural doesn't always mean risk-free. Chia seeds can lower both blood sugar and blood pressure. This can be a perk for some, but a danger if you're already on medication for those conditions. For diabetes patients, chia may intensify the effects of medication, increasing the risk of hypoglycemia (low blood sugar). If you're taking blood pressure meds, the omega-3s in chia could push levels too low. While chia seed water is generally safe, some groups should steer clear or at least tread carefully. This includes anyone with a history of seed allergies and those with swallowing difficulties (dysphagia), as unsoaked chia expand rapidly. The golden rule? If you have underlying health conditions, or take regular medication, consult your doctor before making it your go-to drink in the morning. For more such stories, visit healthshots.com...