Chia seeds absorb water and contain a lot of fiber. Eating them soaked in water may help promote hydration, healthy digestion, and lower hunger, which can support weight loss goals.
Chia seeds are tiny, black and white seeds from the Salvia hispanica plant. They are known for being rich in nutrients like protein and fiber.
Many people enjoy using chia seeds in baked goods to make vegan “eggs” and pudding or sprinkle them on salads. Some people drink chia seeds in water.
When you soak chia seeds in water, they absorb the liquid. Chia seeds can become up to 12 times their original size when soaked.
The result is a gelatinous mixture with a slightly chewy texture, similar to miniature tapioca pearls.
Chia seed water is a simple beverage some people use to help reduce feelings of hunger and support weight loss goals.
This article examines the potential benefits and side effects of drinking chia seed water, how to make and use it as part of a nutritious diet, and a few alternatives.
Chia seed water has only two ingredients: chia seeds and water.
Chia seeds have many research-supported health benefits and can be a great addition to your diet.
They’re a good source of fiber, protein, unsaturated fats, and antioxidants. They also include several important micronutrients,
- calcium
- iron
- magnesium
- phosphorus
- zinc
- B vitamins
Consuming chia seeds in water as part of a nutritious diet may benefit your overall health.
May help reduce high blood pressure
An antioxidant compound in chia seeds called chlorogenic acid, along with other beneficial phytonutrients, may help reduce high blood pressure (hypertension).
May help reduce inflammation
Other antioxidants in chia seeds, including caffeic acid, may offer anti-inflammatory effects. Chronic inflammation can contribute to various diseases, including cardiovascular disease and cancer.
Benefits for heart health
Chia seeds are rich in fiber and contain an omega-3 fatty acid called alpha-linolenic acid (ALA). A diet rich in fiber, omega-3s, and antioxidants may benefit heart health.
You may be better able to absorb ALA from consuming ground chia seeds than whole ones.
Support for bone health
Chia seeds also contain minerals like phosphorus, magnesium, calcium, manganese, copper, selenium, and iron, which may support bone health.
Blood sugar management
Some research also suggests that chia seeds, due to their soluble fiber, may help support blood sugar management. This can lower the risk of metabolic syndrome and type 2 diabetes.
Potential skin benefits
The fatty acids in chia seeds may help support healthy skin function, and drinking water may support skin hydration.
Support for digestion
Chia seeds are high in fiber, which helps add bulk to your stool and keep things moving through your digestive tract. Fiber also provides nutrients that support the healthy bacteria in your gut microbiome.
A diet high in fiber may also support maintaining a moderate weight and reduce the risk of health conditions such as type 2 diabetes and some types of cancer.
There is no specific time that’s best to drink chia seed water for the above health benefits. When you drink it depends on your personal preference.
Some people drink chia seed water to suppress their appetite. Drinking it in the evening may help reduce your appetite before bed.
However, if you’re hungry and haven’t eaten in a while, consider refueling your body with a nutrient-dense meal rather than filling it with chia seed water.
The main reason chia seeds have garnered attention for weight loss is their ability to promote feelings of fullness, thanks to their absorption capacity and fiber content.
Chia seeds don’t just absorb the water in your glass. After you consume chia seed water, the wet seeds continue to expand in your stomach by absorbing water and gastric juices.
The soluble fiber in chia seeds helps slow the actual digestion of the seeds, keeping you fuller for longer.
This takes up space in your stomach and helps reduce your appetite. As a result, the filling effect of chia seed water may help prevent hunger and reduce your overall calorie intake. This can lead to weight loss.
A high fiber diet also has many benefits for your health.
No single food can take the place of a healthy and well-balanced diet.
An overall diet that prioritizes a wide variety of minimally processed, nutrient-dense foods like chia seeds can support weight loss and overall health.
While chia seed water can be a part of a healthy diet pattern, it’s important not to rely on it alone for weight loss or any single health goal. Your body needs many different types of nutrients to perform its essential functions.
Constipation
Avoid consuming an enormous amount of chia seed water. Instead, make it part of an overall healthy diet. Generally, one serving of chia seeds is
If you don’t drink enough water, the high fiber and absorptive quality of chia seeds could potentially increase your risk of constipation if you consume large amounts. Constipation related to high fiber intake typically occurs if you do not drink enough water. Especially if you’re new to chia seeds or any high fiber foods, be sure to stay hydrated.
Stomach upset
The fiber in chia seeds may also upset your stomach if you aren’t used to eating numerous sources of fiber in your diet already. If you’re new to chia seeds and chia seed water, it may be helpful to start with small amounts and increase from there.
Considerations for people with certain health conditions
Some people, including those with inflammatory bowel disease or certain digestive health conditions, may need to avoid high fiber foods during flare-ups or in general. If you have a health condition that affects your digestion, it’s best to talk with a doctor before drastically increasing your fiber intake.
To make chia seed water, gently mix 1–2 tablespoons (12–24 grams) of chia seeds into 1 cup (237 mL) of water.
Once you give the seeds a light stir, let them sit for up to 2 minutes.
Chia seeds begin to absorb water and turn the water into gel fairly quickly after that, so don’t let them sit too long unless you don’t mind drinking a firmer gel.
If you’ve never had chia water before or don’t otherwise consume chia seeds, you may want to start with a smaller amount in your water and build up your tolerance.
Finally, if you want to add flavor to your chia seed water, you could add a squeeze or two of lemon or lime juice.
If you’re interested in trying chia seeds themselves but not in chia seed water, there are other ways to use chia seeds that you might enjoy.
Bake with chia seeds
For extra nutrients and texture, you can add chia seeds, whole or ground, to the batter of recipes like banana bread, muffins, pancakes, and waffles.
If you don’t eat chicken eggs, chia seeds make a great plant-based alternative for baking. To make one “chia egg,” all you have to do is mix 1 tablespoon (12 grams) of chia seeds with 2.5 tablespoons (40 mL) of water. You can then add this to the batter to help it stick together.
Sprinkle chia seeds as a topping
You might also enjoy chia seeds sprinkled on top of:
- green salads
- rice
- vegetable dishes
- yogurt
- cereal
Try chia pudding
You can use the gelatinous effects of chia seeds in a vegan pudding.
Mix 1/2 cup (80 grams) of chia seeds with 2.5 cups (300 mL) of soy milk, plus other flavorings like lemon juice, maple syrup, vanilla, or fresh fruit, and set it in the refrigerator to gel.
Drink water
Plain water is your best bet if you’re seeking another fluid option to support weight loss goals. It’s free from added sugar and calories.
Staying hydrated is important for overall health.
Chia seed water is a simple recipe in which you mix chia seeds with a glass of water to make a slightly gelatinous beverage.
Chia seeds and water each offer their own health benefits, but there’s no current research on the health effects of chia seed water itself.
Because of the fiber content of chia seeds and their ability to absorb water, drinking chia seed water may help promote feelings of fullness, reduce appetite, and prevent overeating, which may support weight loss.
You might occasionally enjoy chia seed water to help get through an afternoon craving or stay full after dinner. You can also add chia seeds to your diet in other ways, like on salads, in baked goods, and mixed into oatmeal or yogurt.
Just one thing
Try this today: Curious how else to use chia? Try making homemade low-sugar jam.
Purée 1/2 cup (80 grams) of chia seeds with 1/2 teaspoon (2 mL) of vanilla, 3 cups (420 grams) of thawed frozen raspberries, and 1/4 cup (30 mL) of orange juice. Set in the fridge to gel.
