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Chia Seed Water: Benefits, Drawbacks and How to Make It

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Even though high-protein diets are currently trending, it’s important to remember that protein isn’t the most important part of a balanced diet. Fiber is also something you should consider, and chia seed water is gaining attention for helping people do that. In addition to fiber, chia seed water can provide the body with hydration, omega-3s and antioxidants, supporting skin health, digestion and overall well-being. The Cleveland Clinic also suggests that chia seeds can improve gut health and even aid in weight loss.

To find out if chia seed water is something you should add to your diet, we spoke with nutrition experts to learn more about the pros and cons.

What is chia seed water? 

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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.

Potential chia seed water 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

Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery says that drinking water helps improve skin elasticity, increase blood flow and moisturize your skin. 

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.”

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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. 

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Potential chia seed water risks

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. 
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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.

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.

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.

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.