Have you heard of chia seed water? This viral health trend originated on TikTok as a weight-loss hack a few years ago and has recently come back into the spotlight. It has been touted as a “magic” weight loss solution, but does it really work? Is it safe? Are there other benefits to adding chia seeds to your diet? Let’s dive in and answer these questions and more.
Chia Water for Weight Loss: Does It Work?
Chia seed water is exactly what it sounds like – chia seeds mixed with water. Salvia hispanica, more commonly known as chia seeds, are a member of the mint family. These seeds are an excellent source of fiber with about 10 grams per one ounce serving, which is 40% of the recommended daily value of at least 25 grams per day for adults. They have 5 grams of ALA omega-3 fatty acids, about 5 grams plant-based protein per serving and provide important minerals like calcium, iron and magnesium.
Fiber can help increase satiety, the feeling of fullness, which is likely the reason this drink is associated with weight loss. When you feel more satiated, you may eat less throughout the day, which can result in a caloric deficit and ultimately weight loss. TikTok users agree that this drink keeps them feeling full and many report they have experienced weight loss.
There is no research specifically on chia water for weight loss, and no scientific evidence to support that chia seeds alone cause weight loss. However, a 2023 study in the Journal of Medical and Health Sciences suggests that eating chia seeds as part of a caloric deficit may lead to considerable weight loss, but further research is needed.
How do you make chia seed water?
Chia seed water is exactly what it sounds like – chia seeds mixed with water. While there is no “official” recipe, most participants of this trend have been using one to two tablespoons of chia seeds (depending on tolerance) mixed in eight to 10 ounces of water with the optional addition of lemon or lime juice.
Chia seeds absorb water well so make sure to stir vigorously to prevent clumping. Soak for 30 minutes before drinking. When mixed with liquid chia seeds create a thick, gel-like substance that is very filling. It’s recommended to drink it 30 minutes before meals to increase fullness. For those who want to try chia seeds in a beverage, but aren’t interested in making it at home, chia kombucha, like GT’s Living Foods Synergy® Organic Raspberry Chia Kombucha, is a comparable option to chia seed water.
Is chia seed water safe to consume?
Chia seeds are a nutritious food and safe to consume for most people, which means chia seed water is as well. However, those with gastrointestinal (GI) disorders should check with their physician or registered dietitian before consuming this drink. The high fiber content of chia seeds could cause GI distress to these individuals and anyone who is not regularly incorporating high fiber foods into their diet.
For those trying to increase daily fiber intake, chia seeds are a great way to do so. Start slowly and increase fiber in your diet over time. For example, try ½ tablespoon chia seeds in eight to 10 ounces water first. Slowly increase chia seed ratio to water as tolerated. This steady increase, along with plenty of water, can help your body tolerate fiber and prevent potential unpleasant side effects like constipation, bloating and abdominal pain. Also, drinking chia seed water can be a good way to increase water for those who struggle to stay hydrated throughout the day.
Are there other benefits to eating chia seeds?
Incorporating chia seeds into your diet regularly can have many health benefits outside of possible weight loss. They have unique properties that can be beneficial to anyone, regardless of weight status. These benefits include:
- Supporting healthy digestion
- Improved lipid levels; heart health
- Decrease inflammation and possibly lower risk for chronic diseases
- Blood glucose control
- Lower blood pressure
- Immune system support
- Antioxidant properties
Are there ways to enjoy chia seeds other than chia seed water?
If chia seed water is not for you, don’t worry! There are plenty of other ways to enjoy these seeds to get the benefits. Try mixing them in:
To incorporate chia seeds as a snack, try these tasty options:
- Mama Chia Squeeze Vitality Snack Blackberry
- Seeds of Change Organic Brown & Red Rice with Chia & Kale
- Coconut Chia Granola
- RW Garcia 3 Seed Sweet Potato Crackers
- NuttZo Organic Power Fuel Smooth 7 Nut & Seed Butter
Chia seed water can be a fun and nutritious way to increase satiety that may aid in weight loss. Eating chia seeds in other ways can as well. Whatever your preference, remember to introduce chia seeds into your diet slowly for the best results. The Kroger Health Dietitians, our nutrition experts, are available for more tips and information on weight loss, fiber or food trends.
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