Is Trendy Chia Seed Water Good for You?

August 12, 2024

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Many TikTok nutrition trends can be dicey — at best ineffective, and at worst potentially dangerous (remember when people were drinking borax and gallons of water?). In fact, a 2024 study that analyzed TikTok content found that only 2.1% of nutrition content on the platform is accurate. The good news is, there’s one trend that most registered dietitians can get behind: chia seed water.

Chia seed water began making the rounds on TikTok in the summer of 2022, when the “Internal Shower” recipe — a combo of chia seeds, sea salt, and lemon juice added to water — went viral. The recipe was developed by Dr. Daryl Gioffre, a functional nutritionist, board-certified chiropractor, gut health expert, and author of Get Off Your Acid. Today, there are nearly 32 million TikTok posts with the hashtag #InternalShower, which have garnered hundreds of millions of views. But unlike most TikTok wellness fads, this one doesn’t seem to be fading: Google searches for “chia seed water” are at a record high.

As with most nutrition trends, it’s important to manage your expectations. Chia seed water probably won’t work any health miracles — but according to experts, it can offer some noteworthy perks. Here’s what to know about the benefits of adding chia seeds to water, and how to try it at home.

Is it good to drink chia seeds in water?

Fun fact: In the Mayan language, the word “chia” means “strength.”

“The Aztec warriors would drink these powerful seeds in water before going into battle because of the energy and stamina it would give them,” explains Dr. Gioffre. “But what we now know is that chia seeds are also a powerful gut healer.”

Chia seeds are rich in a number of important nutrients, including calcium, iron, zinc, magnesium, phosphorus, and B vitamins.

“A ¼-cup serving of chia seeds contains about the same amount of calcium as a 250-milliliter glass of milk,” says Zenker.

What do chia seeds do for your health?

Adding just 2 tablespoons of chia seeds to your water provides a whopping 10 grams of gut-friendly fiber — and studies have shown that most Americans don’t get nearly enough fiber in their diets. More specifically, chia seeds are high in soluble fiber, which can help lower cholesterol.

Not only that, but chia seeds also contain chlorogenic acid, a compound with anti-inflammatory, anti-tumor, and antioxidant effects that may help to reduce high blood pressure, according to a 2015 study.

“The combination of fiber and protein in chia seeds can help stabilize blood sugar levels, which is beneficial for preventing energy crashes and managing diabetes,” explains dietitian Ella Davar, author of You-tarian Diet.

Help you stay regular

Soluble fiber, like that in chia seeds, has been compared to a broom because of the way it sweeps through your digestive tract.

“It literally scrubs your intestines, acting as an ‘internal shower’ in your gut,” explains Dr. Gioffre. Soluble fiber also bulks up your stool, and feeds the friendly bacteria in the gut.

Avery Zenker, a registered dietitian with Everflex Fitness, notes that by bulking up the stool, the fiber in chia seeds can ensure you have regular, well-formed bowel movements — thus preventing both constipation and diarrhea.

Aid in appetite control

Another one of fiber’s many advantages is that it can help slow digestion so you feel full for longer, according to Zenker and Dr. Gioffre.

There’s not much research yet on whether or not chia seeds can directly promote weight loss. However, researchers believe the satiating effect they have can help prevent you from overeating.

“Consuming chia seed water can help to prevent overeating during meals,” explains registered dietitian nutritionist Kimberley Wiemann, a nutrition consultant with WowMD. “However, of course it’s important to remember that drinking chia seed water alone will not lead to miraculous weight changes, but instead can help to enhance a healthy diet and active lifestyle.”

In a 2017 study of overweight and obese people with type 2 diabetes, the group who consumed a 30-gram serving of chia seeds every day lost more weight and saw a greater reduction in their waist circumference than those who consumed oat bran instead.

Improve hydration

Hydration is another important aspect of health, keeping us alert, helping to manage weight, boosting heart and digestive health, and more. Adding chia seeds to water can get you more bang for your hydration buck because chia seeds absorb up to 27 times their weight in water.

“This helps you not only stay hydrated but also maintain electrolyte balance,” Davar says.

Boost brain, bone, and heart health

Chia seeds are a good source of omega 3 fatty acids, considered “essential” not only because of the important role they play in health, but also because the body can’t make the amount you need, so it’s crucial to consume foods that are rich in these nutrients. In addition to supporting heart and hormone health, omega 3 fatty acids also help ensure that all your cells are functioning and communicating properly — particularly cells in the brain and eyes.

“Omega 3 fatty acids are known for their anti-inflammatory benefits,” says Zenker.

Chia seeds are especially high in alpha-linolenic acid (ALA), which research shows has brain-protective properties, can help you maintain strong and healthy bones, and may even reduce your risk of death from heart attack or heart disease.

“Chia seeds are also a good source of calcium, magnesium, and phosphorus, all of which are important for maintaining healthy bones,” adds Davar.

The bottom line

“As a dietitian, if adding chia seeds to water will help you meet your daily fiber needs, then I’m all in,” says registered dietitian Kristi Ruth.

“Drinking water is essential for survival and optimal health, but some people find it challenging to consume adequate quantities of water,” explains Zenker. “Chia seeds are a nutrient-dense food, and water is an essential nutrient, so if adding chia seeds to your water helps you consume more water, it can be beneficial.”

So, why not just sprinkle some chia seeds into your oatmeal or yogurt, or make a chia pudding? While you can still reap some benefits this way, Dr. Gioffre says there’s a key advantage to drinking them in water.

“The gel formation takes much longer in these mediums, as opposed to water, because of the thicker consistency and with less water for the chia to absorb,” he explains. “When they absorb water, they take on that gel-like texture that allows them to go into all of the nooks and crannies of the gut.”

The bottom line? Zenker says she recommends chia water to anyone looking to up their fiber intake, drink more water, or incorporate more omega-3s into their diet.

“Again, it should be used with the intention of enhancing an overall healthy diet rather than the expectation of a magical cure-all drink,” adds Wiemann.

One note of caution: Chia seed water is not recommended for anyone who has Crohn’s disease or diverticulitis, where high-fiber foods can exacerbate symptoms. It also may not be suitable for anyone on blood thinners, since omega-3 fatty acids can have a blood thinning effect, Davar warns.

“It’s best for these individuals to consult with their doctor before consuming chia seeds regularly,” she adds.

How to make chia seed water

The recipe for chia seed water is pretty straightforward: Just add 2 tablespoons of seeds to about 6 ounces of water and wait 5 to 10 minutes, stirring occasionally, while they gel.

You may want to start with just 1 tablespoon of chia seeds, and only having this drink once a day, Ruth notes.

“You should increase your fiber intake gradually and drink plenty of water as you increase your fiber intake to avoid unwanted and undesirable gastrointestinal side effects,” she says.

Dr. Gioffre likes adding a lemon slice or a squeeze of fresh lemon juice and 1/8 teaspoon of mineral-rich Himalayan pink salt — which provides a natural source of electrolytes. Wiemann recommends adding berries or other citrus fruits, like lime or grapefruit, when you want to switch things up. For a slightly sweeter taste and a bonus boost of electrolytes, Dr. Gioffre suggests adding the chia seeds to coconut water.

Another flavorful option is to add the chia seeds to an iced herbal tea, like lemon or hibiscus, and adding cucumber, ginger, or mint, Zenker says.