A small amount goes a long way. Around one tablespoon per day is enough for most adults. It is best to let the seeds soak in liquid before eating, since they expand significantly. They can be stirred into yogurt, blended into smoothies, mixed into porridge, or turned into pudding by resting in milk for a few hours. They also work quietly in savory cooking, helping thicken sauces or bind veggie patties without changing flavor. As with any fiber-rich food, too much can cause discomfort, so moderation and hydration are important. When used simply and consistently, chia seeds become an easy habit rather than a health trend.