Chia Seed Water: Is It Good for You

Source: WebMD

Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on April 30, 2025

Written by Hallie Levine

You can soak chia seeds in water. After a few minutes, you'll have chia seed water. (Photo credit: Dreamstime)

 

What Is Chia Seed Water?

Chia seed water is a drink made from soaking chia seeds in water. The chia (Salvia hispanica) plant grows in the deserts of Mexico and Guatemala. It's part of the mint family found in Central America. 

Chia seeds were commonly used in the ancient Aztec and Mayan diets. Often called a "superfood," chia seeds are a functional food. That's because the seeds contain fiber, nutrients, and minerals. 

You may have seen videos about chia seed water on social media. Chia seed water claims to help constipation, weight loss, and more. But these health claims are unclear and mostly based on animal studies.

“There aren’t any new, revolutionary studies to show [chia seeds are] the be-all cure for your bowel troubles or weight gain,” says Joanne Slavin, PhD, professor of food science and nutrition at the University of Minnesota in St. Paul, MN. 

But there are some health benefits after you consume chia seeds in moderation, she says. Here’s a closer look at chia seed water trends and possible health benefits. Learn how to make chia seed water and side effects to watch for.

How to Make Chia Seed Water

You can make your own chia seed water. Add 2 tablespoons of chia seeds to 1 cup of water. That's about 28 grams (g) of chia seeds. Let the mixture sit for a few minutes. Keep an eye on your water, though. It can get thick after a few minutes. 

Unless you like a more gel-like texture, drink it quickly. The seeds can absorb about 10-times their weight in water. You can also add fewer chia seeds at first.

“Place 1 or 2 tablespoons of chia seeds into an 8 ounce glass of water,” says Beth Czerwony, a registered dietitian with the Cleveland Clinic's Center for Human Nutrition in Northfield, Ohio. 

If it’s your first time, start with a smaller amount. Try half a tablespoon of chia seeds. If you react well, add more seeds to your water.

Soak chia seeds for 10 minutes before drinking. “If you let the concoction sit too long, it gels up," says Czerwony. "[This can] make it harder to get down.”

If you don’t like the texture or taste, you can add fruit. By itself, chia water can taste plain.

“The seeds themselves absorb the water and form a gel-like consistency,” says Jamie Mok, a dietitian and national media spokesperson for the Academy of Nutrition and Dietetics in Los Angeles, CA. “They look like miniature tapioca pearls."

You can add your favorite fruit to chia water. A splash of fruit juice can give your water a more fruity flavor.

"[Chia seeds] are flavorless," says Mok. "Although, you can add a splash of juice, squeeze of lime, or lemon to provide more taste." 

Chia Seed Water Benefits

Chia seeds are small and round. The seeds can be black, brown, or white. There's no difference in nutrients with seed color. Chia seeds may have some health benefits. 

An ounce (2 tablespoons) of seeds provides you:

  • About 10 grams of fiber

  • Almost 5 grams of complete protein (all nine essential amino acids)

  • Around 194 milligrams of phosphorus (almost a third of your daily value)

Chia seeds are also rich in other nutrients such as:

Omega-3 fatty acids. Chia seeds are the richest plant source of an omega-3 fatty acid called alpha-linolenic acid (ALA). Your body can't make ALA. A tablespoon of chia seeds has about 2.5 g of ALA. The seeds have the highest known alpha-linolenic acid content. 

Higher amounts of ALA may lower your heart disease risk. But higher amounts of ALA may slightly raise your cancer risk.

Your body can also convert ALA to a small amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA may help lower your risk for heart disease, high blood pressure, and high cholesterol.

Fiber. Chia seeds are a good source of soluble fiber. This fiber type can enter your bloodstream. Soluble fiber may lower your LDL (bad) cholesterol and slow digestion. And soluble fiber can help you have regular bowel movements, says Czerwony.

Minerals. Chia seeds contain about 15% of your daily magnesium and phosphorus. The seeds may provide electrolytes to help your muscles function. An ounce of chia seeds can give you about 180 milligrams of calcium, too. 

Chia seeds also have a good amount of iron and zinc. These minerals are usually found in meat. So chia seeds can be a great option for vegetarians and vegans, says Mok.

Antioxidants. Chia seeds are packed with antioxidants. Antioxidants may protect your body from tissue and organ damage. This damage adds up over time. It may cause health problems like heart disease or cancer. 

Plants, like seeds, are the best antioxidant sources. Chia seeds are high in antioxidants like:

  • Phenolic acids, which are phytonutrients that prevent tissue damage

  • Chlorogenic acid, an anti-inflammatory compound

  • Caffeic acid, an antioxidant

  • Quercetin, a flavonoid and antioxidant

Chia seeds and cholesterol

It's unclear if chia seeds can lower cholesterol or triglycerides (blood fat). Recent studies show chia seeds have no effect on cholesterol levels. 

But one study reported chia seeds may lower C-reactive protein (CRP). CRP is a marker for inflammation. This may support the anti-inflammatory benefit of chia seeds. Other studies report no change in CRP with chia seeds, though.

Chia seed water for weight loss

There's not a lot of research on chia seed water for weight loss. Most studies show no change in weight after you eat chia seeds. 

But some studies show chia seeds may lower: 

  • Waist circumference by about 0.5 to 1 inch

  • Systolic (top number) blood pressure between 3.27 to 7.49

Another review found chia seeds may help you lose weight when you eat a low-calorie diet. Here's why chia seeds may help.

“They are high in fiber, and we know high fiber foods can help you get to a healthy weight," says Czerwony. "Because they help you feel fuller for longer, [chia seeds may] help to stabilize your blood sugar." 

Chia seeds can slow digestion. This can make spikes in blood sugar less likely. “The wet chia seeds may expand in your stomach, and take up space," says Czerwony. "So you feel fuller on less food." And you may not feel hungry as often. 

This may help explain why chia seeds paired with a low-calorie diet can help. You’re less hungry, so you’re more likely to stick to this eating pattern.

Side Effects of Chia Seed Water

Chia seed water is safe for most people, says Mok. But the high fiber content in chia seeds can cause digestive problems. Gastrointestinal (GI) symptoms are common with chia seed water.

“If you’re someone who doesn’t normally eat a lot of fiber, and you start drinking chia seed water, you may be more vulnerable to side effects,” says Mok. 

After drinking chia seed water, you may get:

  • Bloating

  • Gas

  • Diarrhea

  • Abdominal (belly) discomfort

  • Constipation (if you don’t drink enough water)

You can help prevent side effects by slowly increasing your chia seeds, says Czewony. 

Start with a half tablespoon mixed with 8-10 ounces of water each day. If you feel well, increase your chia seeds to 1 tablespoon, says Czewony. If you don't have GI symptoms after a few days, raise your chia seeds by half a tablespoon. Then, try 2 tablespoons a day if you're feeling well. 

Make sure to drink plenty of fluids, too. “Otherwise, the chia seeds will absorb fluid in your gut, which will cause you to become constipated,” says Czewony. 

With diverticulitis (inflamed bulging pouches in your large intestines), chia seeds can inflame your intestines. You may want to avoid chia seed water if you have certain GI conditions. Before trying chia seed water, talk to your doctor if you have GI or digestive problems.

Allergies to chia seeds

Chia seed allergies are not common. Some studies suggest chia, sesame seeds, and legume (peanut) allergies may be similar. Baked goods usually have 10% or less chia seeds to keep allergies low.

If you have a nut allergy, talk to your doctor before trying chia seeds. To be safe, you may want to avoid these seeds.

Dysphagia and chia seeds

If you have problems swallowing (dysphagia), it’s best to avoid chia seeds. Dry chia seeds can quickly expand in your esophagus. One patient with dysphagia ate dry seeds and drank water; the seeds blocked their esophagus. 

"That's why it’s important to eat chia seeds that have already been soaked in liquid," says Mok. "Or [combine them] with a moist food like cottage cheese or yogurt." 

Chia seeds and medication

Chia seeds can slow your digestion. This can impact some medications. Chia seeds may interact with some diabetes medications. “Chia seeds are a good source of omega-3 fatty acids," says Mok. "But these substances can also interfere with drugs such as blood thinners." 

“They could also enhance the effects of other medications you’re taking, such as drugs to control high blood pressure or type two diabetes," says Mok. Always check with your doctor if you're taking medications long term. 

Other Ways to Eat Chia Seeds

If chia seed water isn't for you, there are other ways to enjoy the seeds in your diet. 

“My favorite is a chia seed pudding," says Mok. "You combine a couple tablespoons of chia seeds with a cup of your favorite dairy or plant-based milk. Top it with some vanilla extract or cocoa powder."

Other options to eat chia seeds can include:

Chia seed smoothie. Throw a tablespoon of chia seeds into your favorite smoothie.

Chia seed parfait. Sprinkle a tablespoon of chia seeds over your morning yogurt or cottage cheese. Layer in granola, too.

Chia fresco drink. Prepare the drink by soaking chia seeds in your favorite fruit juice.

Chia seed jam. Add 2 cups of frozen berries to a saucepan. Heat the berries over medium-high heat. Mash with a spoon and add 2 tablespoons of chia seeds. “The chia seeds serve as a thickening agent,” says Mok. 

Chia seed salad dressing. Add 2 tablespoons of chia seeds into a homemade or store-bought salad dressing. Whisk the mixture together before adding to your salad.

You can also replace wheat with chia seed flour. You can enjoy chia seed bread, muffins, and cookies. You can buy it at the store. 

But if you have a food processor, grind dry chia seeds into a fine powder. Another option, substitute chia seeds for egg in recipes, says Mok. Soak a tablespoon of chia seeds in 2 tablespoons of water. “It’s great if you’re allergic to eggs or if you’re a vegan,” says Mok. 

But avoid eating dry chia seeds. “They expand when they’re exposed to water or other fluids," says Mok. "So there’s a risk they could swell up in your throat and cause you to choke." Always soak the seeds in water, mix with juice, or add to a wet food like yogurt. 

“In general, I think it’s best to limit your chia seeds to no more than 2 tablespoons a day,” says Mok. 

If you’ve tried chia seeds and really don’t like them, in any form, don’t worry. “You can get similar digestive, weight loss, and heart-healthy benefits from other fiber-rich foods, like fruits, vegetables, and whole grains,” says Czerwony.

Takeaways

Chia seed water combines chia seeds with water. You quickly drink chia seed water before it thickens or gets too hard to swallow. Chia seeds may have some health benefits like high fiber, protein, omega-3 fatty acids, and antioxidants. Always talk to your doctor before trying chia seeds if you have digestive problems, nut allergies, problems swallowing, or take long-term medications.

Chia Seed Water FAQs

Is chia seed water good for you?

Chia seeds are rich in fiber. The soluble fiber may help slow digestion and help you feel full longer. The seeds also are high in omega-3 fatty acids and antioxidants. These compounds may reduce your risk for high cholesterol, high blood pressure, and heart disease.

What does chia seed water do?

Chia seed water may help with constipation. The seeds are high in fiber. “It’s rich in insoluble fiber, which helps to get things moving in your digestive tract,” says Slavin. But without water, chia seeds can be constipating. 

When should you drink chia seed water?

You can drink chia seed water anytime. It's usually safe for most people. But if you have digestive problems, nut allergies, problems swallowing, or take medication, talk to your doctor first. 

Eat chia seeds gradually. This can lower your risk for side effects like bloating and diarrhea, says Czewony. Start with a half tablespoon mixed with 8-10 ounces of water. Slowly raise the amount of chia seeds you're adding to your water. Don’t go above 2 tablespoons of chia seeds in a day. 

How long do you soak chia seeds in water?

Let your chia seeds sit for about 10 minutes in the liquid. “This gives the chia seeds time to absorb water, expand, and thicken,” says Mok. 

 
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