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  • Writer's pictureNutured Birth Ottawa

Chia Seeds: The Tiny Seed Packed with Big Benefits for Pregnancy


A bowl of whole black chia seeds resting on a beige speckled  countertop.

Chia seeds are tiny, but they pack a powerful nutritional punch that can benefit pregnancy in numerous ways. In this blog post, we'll explore the many benefits of chia seeds for pregnancy and why you may want to consider incorporating them into your diet. Spoiler alert - they are easy to prepare, nutritious, and delicious!

Firstly, chia seeds are an excellent source of omega-3 fatty acids, which are essential for the healthy development of the baby's brain and eyes. Omega-3s are also known for their anti-inflammatory properties, which can help reduce the risk of certain pregnancy-related conditions, such as preterm birth and preeclampsia.


Chia seeds are also high in fiber, which can help alleviate constipation, a common problem during pregnancy. Fiber can also help regulate blood sugar levels, which is important for women with gestational diabetes or those at risk of developing it.


Another benefit of chia seeds is their high calcium content. Calcium is essential for the development of the baby's bones and teeth, and it also helps keep the mother's bones strong. This is especially important during pregnancy, as the growing baby requires a significant amount of calcium from the mother.


In addition, chia seeds are a good source of protein, which is necessary for the growth and development of the baby's cells and tissues. Protein can also help keep the mother's energy levels up, which is important during pregnancy when fatigue is a common issue.


Chia seeds also contain a variety of vitamins and minerals, including magnesium, phosphorus, and potassium. These nutrients are essential for the healthy development of the baby's organs and can also help prevent certain pregnancy-related complications.


So, how can you incorporate chia seeds into your diet during pregnancy? One easy way is to sprinkle them on top of yogurt or oatmeal for a quick and nutritious breakfast. You can also add them to smoothies or make them into a delicious pudding! Keep your eye out for one of our favourite chia seed pudding recipes which will will be up on the blog soon!


It's important to note that while chia seeds can be a healthy addition to your diet during pregnancy, it's always a good idea to talk to your doctor or a prenatal nutritionist before making any major changes to your diet. They can help you determine the appropriate amount of chia seeds to consume and ensure that you are meeting your nutritional needs during this important time.


Chia seeds are a nutritious food that can benefit pregnant women in many ways. From providing essential omega-3 fatty acids and calcium to helping regulate blood sugar levels and alleviate constipation, chia seeds are a great addition to any pregnancy diet.


  1. Omega-3 fatty acids and pregnancy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

  2. Nutritional composition of chia seeds: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/


This post was written by Ottawa Birth Doula, Ottawa Postpartum Doula and Ottawa Prenatal Nutritionist, Julia Davie. Her approach to birth work is heart centered, holistic and inclusive. She is honored to support families in Ottawa, Gatineau, and the surrounding areas.



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