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As someone who’s passionate about staying hydrated and eating whole foods that help keep me full, I was ecstatic to hear about the benefits of chia seeds in water.
I already knew that chia seeds were highly nutritious—and chock-full of essential nutrients like fiber and protein—but I didn’t think to combine them until I stopped taking the GLP-1 medication Ozempic. I had to quit abruptly, which wasn’t ideal, since you’re meant to taper off. But because I had no choice (it was a personal, medical issue; not because the drug itself was a problem), I had to face the return of my inevitable, constant hunger head-on.
My doctor recommended supplementing my diet with even more fiber and protein than I had been, and then I thought of chia seeds and a lightbulb went off: If I loved eating the superfood with things like yogurt and overnight oats, why shouldn’t I enjoy drinking it in water like I’d seen people doing on TikTok?
Benefits of chia seeds in water, FAQs
- What are the nutritional benefits of chia seeds?
- How and why do you benefit from putting them in water?
- When is the best time to drink chia seeds in water?
- Do chia seeds help with weight loss?
- How to prepare chia seeds in water
- How to incorporate chia seeds into your diet otherwise
- What to know before trying: potential side effects
Since then I’ve been drinking my chia seeds and water beverage every day around noon, when I typically get my first blood sugar “slump” of the day and start feeling the dehydration from my morning commute a few hours prior.
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At first, I was amazed: I really did feel fantastic. I felt a major difference in not just my hunger level but in my energy and satiation levels too, and now that it’s been a few weeks, I’m more clear-headed, alert, and get random bursts of energy—even at times of day during which I’d previously been sentenced to the couch. It’s also helped immensely with gas and bloating, which I’m unfortunately very prone to.
But best of all? I no longer get that dreaded feeling in my chest and stomach when I’ve accidentally waited too long to eat and start to fade, so it seems to be helping my blood sugar levels as well.
Obviously, no two people are alike, and the benefits of chia seeds in water might be different for you than they are for me. That said, both doctors and dietitians do endorse them. “Chia seeds are high in fiber and healthy fats, with little to no starch, making them an excellent choice to help keep you full and prevent glucose and insulin spikes,” Ali Chappell, PhD, MS, RD, a PCOS expert, reproductive endocrinologist, and founder of Lilli Health, tells Glamour.
Want to learn more? Ahead, see everything (else) you need to know, from the nutritional content to how and when to drink it, straight from doctors and dietitians.
What are the nutritional benefits of chia seeds?
“Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” says Alma Simmons, a registered dietitian nutritionist at the Ohio State University Wexner Medical Center. “These key elements are fiber, protein, omega-3 fatty acids, minerals—calcium, magnesium, phosphorous and potassium—and antioxidants.”
Fiber
“Fiber helps to support a healthy gut microbiome, promotes regular digestion, and can lower the risk of heart disease by improving cholesterol levels and blood sugar control,” Simmons explains.
Protein
“Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It also helps with satiety, which reduces cravings and promotes healthy weight management,” she continues.
Omega-3 fatty acids
According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure, and reducing inflammation. They also support cognitive function and mental health.
Calcium
“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, and potassium is important for regulating fluid balance, muscle contractions, and nerve signals,” says Simmons. “These minerals together contribute to overall physical well-being.”
Antioxidants
Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease, and aging-related conditions, says Simmons. “They also support skin health and immune function.”
How and why do you benefit from putting them in water?
When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, says Supatra Tovar, PsyD, RD, a registered dietitian specializing in healthy relationships with food and nutrition.
“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” says Tovar. The gel formation is due to the soluble fiber in chia seeds, which also aids digestion and gives meals a creamy texture without extra calories, Dr. Tovar continues.
Thus, the potential benefits of chia seeds in water may include the following.
Satiety and appetite control
“Due to the high fiber and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid, so you may experience a decrease in your appetite,” says Jennifer Beery, RD, a registered dietitian at Orlando Health.
Improved digestion
The fiber in chia seeds adds bulk to the stool, which can help prevent constipation and maintain regular bowel movements, says Dr. Tovar.
Blood sugar control
“Chia gel slows down the absorption of carbohydrates, which may help stabilize blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr. Tovar. What’s more, adds Dr. Chappell, is that they’re also free of starch: “This means they have minimal impact on blood sugar and insulin levels.”
Enhanced hydration
“Water is essential for overall hydration, and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid,” Simmons explains. “This can help keep you hydrated and support your body’s fluid balance. They can be added to overnight oats to make them thicker or to milk to make chia seed pudding.”
Improved bowel movements
“The fiber in chia seeds, particularly soluble fiber, forms a gel-like substance when mixed with water, which can help regulate bowel movements and improve overall digestive function,” says Simmons. “It may aid in preventing constipation and promoting a healthy gut microbiome.”
Additionally, the hydrating effect of chia seeds (due to their ability to absorb water) can help soften stool and improve digestion, she says.
When is the best time to drink chia seeds in water?
“The best time to consume chia seeds depends on your goals,” says Dr. Tovar. “Having chia seeds in the morning, such as in water or added to breakfast foods, can help keep you full until lunch and prevent overeating. Consuming chia seeds before a workout may also enhance hydration and provide a steady energy source.”
Do chia seeds help with weight loss?
“Chia seeds can be a great addition to a weight-loss plan because their healthy fats and fiber help you stay full for longer,” says Dr. Chappell. However, they are not a “magic” weight-loss food, adds Dr. Tovar: “Due to their high fiber and protein content, they promote feelings of fullness, which may help reduce overall calorie intake. The key to weight loss is still a balanced diet and caloric balance, but chia seeds can complement these efforts by making meals more satiating.”
Translation? If you decide to add chia seeds, you should still follow an overall healthy and balanced diet, says Beery: “Aim for at least 150 minutes of moderate-intensity physical activity and do strength-training exercises at least twice per week to help with your weight-loss goals.”
How to prepare chia seeds in water
To make chia water, Simmons suggests the following.
- Mix 1 to 2 tablespoons of chia seeds with about 1 cup (8 oz) of water.
- Let the mixture sit for 10 to 15 minutes, allowing the chia seeds to absorb the water and form a gel-like consistency.
- You can drink the mixture as is or add flavor with a squeeze of lemon, lime, or a splash of honey or other natural sweeteners.
How to incorporate chia seeds into your diet otherwise
Chia seeds are incredibly versatile and can be added to the following, according to Dr. Tovar.
- Smoothies: Blend them in or sprinkle on top.
- Overnight oats or yogurt: Mix chia seeds directly in for added texture and nutrition.
- Baked goods: Use them as an egg substitute (1 tbsp chia seeds + 3 tbsp water = 1 egg) or simply add to muffins and breads.
- Salads and dressings: Sprinkle chia seeds over salads for added crunch or mix into dressings to thicken.
- Chia pudding: Combine chia seeds with plant-based milk, let sit overnight, and add toppings like fruit, nuts, or honey.
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What to know before trying: potential side effects
“Fiber intake should be increased gradually for some individuals, as too much fiber too quickly can cause bloating, constipation, or diarrhea until the body adjusts,” says Dr. Chappell.
Simmons and Beery echo this. “Suddenly increasing your intake of chia seeds can lead to some digestive discomfort or other side effects, particularly if you’re not used to consuming a high-fiber diet,” says Simmons. Thus, Beery recommends going slow: “Start with 1 tablespoon and gradually increase to 2 tablespoons to help reduce any possible bloating or stomach discomfort.”
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
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