You’ve probably seen wellness influencers share videos of themselves drinking a glass of chia seed water, claiming that it has a variety of health benefits. For example, chia seeds contain a lot offiber. But is everything you’re seeing on chia seed water just health misinformation, or does it actually offer some benefits? We spoke with a registered dietitian and a doctor to determine if chia seeds are being hyped up or if they have potential benefits. We also explored potential health risks and alternatives.
What is chia seed water?
Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water.
Many people add lemon juice or honey for flavor. But just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. “Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health,” he says.
Chia seed water’s health benefits
More research is needed to better understand the health benefits of chia seed water but the following are generally understood as positive outcomes of drinking it.
1. Hydrates the body
Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that “Chia seeds can absorb as much as 12 times their weight in water so chia water acts very efficiently at hydrating the body.”
2. Boosts skin health
While drinking water will help to hydrate the skin, consuming chia seeds also has the potential to boost skin health.
3. Flushes body waste
Chia seeds also help your body flush waste and salt. As Alexander puts it, “The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement.”
4. Aids in weight management
Chia water may also be good for controlling your weight. Waldo says when you make chia water there is “gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control.”
5. Reduces blood pressure
A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water could contribute to heart health.
6. Lowers cholesterol levels
The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol.
7. Supports digestion
The fiber, omega-3 fatty acids and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas.
8. Reduces inflammation
The antioxidants in chia seed water could also help you mitigate inflammation.
Risks associated with drinking chia seed water
For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. Alexander says drinking too much chia seed water could cause issues including bloating, gas or constipation, especially if taken without enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water.
There is also a small risk of allergic reactions. Alexander warns that “people with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time.”
How to make chia seed water
It’s easy to make chia water but before you mix your first glass remember that chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink it but waiting too long will make your drink pretty gelatinous.
Ingredients:
- 8 oz of water
- 1-2 tbsp of chia seeds
- Lemon juice
Preparation:
Put your water, lemon juice and chia seeds into a drinking glass. Let your seeds steep for as long as you’d like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir and enjoy.
If you don’t like lemon juice, you can add honey, fruit slices or water flavor drops.
Chia seed water alternatives
The consistency or taste of chia seed water may not be for everyone. If that’s you, consider these alternative ways to get the same benefits. Alexander has two recommendations for anyone who doesn’t like chia seed water.
- Chia seed pudding: Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own.
- Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam.
She says “Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s and antioxidants within them, making them great options for incorporating the chia seed into one’s diet in different forms.”
This will vary by individual, but it’s safe to drink it daily as long as you’re staying properly hydrated. If you’re on certain medications or have specific health conditions, confirm with your medical practitioner first before adding chia seed water to your diet.
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Chia seeds provide fiber and are rich in omega-3 fatty acids, so you’ll have better digestion and heart health, among other health benefits.
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Yes, drinking water with chia seeds is good for you. Drinking water with chia seeds offers a host of potential health benefits, including hydration, weight management, digestion and more.
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Making chia seed water is easy. Just mix 1 to 2 tablespoons of dried chia seeds in a cup of water. Let them soak for 10 to 15 minutes. This will thicken the water and release a gel-like substance full of nutrients.That’s it. Feel free to stir in other ingredients like lime juice.
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Yes, it is perfectly safe to drink chia seed water on an empty belly. Having chia seed water first thing in the morning can boost your digestion and even improve bowel movements.
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