.png){kind=small}
9 Benefits of Drinking Chia Seed Water
- Marcus Nikos
- May 19
- 7 min read
Chia seed water may provide health benefits, such as improved heart and digestive health, weight loss, reduced inflammation, and more. The potential health benefits are derived from the many nutrients found in chia seeds.
When mixed with water, chia seeds form a gel-like mixture. These tiny black and white seeds contain large amounts of fiber, omega-3 fatty acids, protein, essential minerals, and antioxidants.1
U.S. Department of Agriculture FoodData Central. Seeds, chia seeds, dried.
1. Improves Digestive Health
A diet high in fiber can prevent constipation and keep your digestive tract healthy. The daily recommended amount of fiber for adults is 25 to 30 grams.2 A 1-ounce serving of chia seeds contains up to 10 grams of fiber, helping to meet about one-third of your daily requirement.1
Because they are a great source of dietary fiber, chia seeds may help regulate bowel movements and even prevent constipation, especially for people with irritable bowel syndrome (IBS) with constipation (IBS-C).3
Irritable Bowel Syndrome
IBS is a common long-term functional gastrointestinal disorder due to altered communication between the brain and gut.4 The two main types of IBS are IBS with constipation and IBS with diarrhea (IBS-D):
IBS-C causes stomach pain, bloating, and delayed or infrequent bowel movements, which can be hard or lumpy.
IBS-D causes stomach pain with frequent urges to move the bowels. Stools are loose or watery.
The fiber and omega-3 fatty acids in chia seeds are also helpful for managing gut bacteria.5 These nutrients can increase good bacteria, decrease harmful bacteria, and reduce inflammation in the gut lining.
2. Reduces Inflammation
Chia seeds contain high amounts of alpha-linolenic acid (ALA), a type of omega-3 fatty acid.36 Omega-3 fatty acids play an essential role in brain and heart health and reduce inflammation throughout the body.
There is much research on the benefits of omega-3 and omega-6 fatty acids for inflammation and inflammation-related conditions.7 However, no studies have shown that consuming chia seed water reduces the risk of heart disease, neurological disorders, or other conditions associated with inflammation.
3. Assists Weight Loss
Drinking chia seed water has become popular because of its potential weight loss benefits. The proposed benefit is that the water mixture can reduce overeating by promoting a feeling of fullness.
One 2017 study examined the impact of chia seed consumption as a midmorning snack on appetite management.8 The study tested three snack combinations on three different days for each participant. The three combinations included:
Yogurt with no chia seeds
Yogurt with 7 g of chia seeds
Yogurt with 14 g of chia seeds
On the days study participants received a snack with chia seeds, they consumed smaller lunches and reported:
Lower scores for hunger, additional food consumption, and desire for sugary foods
Higher scores for satiety (a satisfied feeling of fullness)
There is very little evidence confirming any direct effects of chia seed water on weight loss.9 However, chia seeds are a good source of fiber, and getting enough fiber in your diet can improve weight loss efforts. According to a 2015 study, eating as much as 30 g of fiber daily could help with weight loss.7
4. Promotes Heart Health
Chia seeds are typically marketed as heart-healthy because they contain high amounts of ALA, an omega-3 fatty acid. ALA is the most common fatty acid in the Western diet and is mainly found in plant oils, chia and flax seeds, leafy green vegetables, and some animal fats.10 It is an essential fat that the body cannot make but needs for growth and development.
Foods and supplements that are high in ALA may reduce your risk of cardiovascular disease.10 ALA has also been found to have antiarrhythmic effects, which can reduce or prevent a fast or irregular heart rate.
Chia seeds may also improve heart health by improving cholesterol levels.
A 2021 review of 10 studies found that chia seeds increased HDL ("good") cholesterol and lowered LDL ('bad") cholesterol.11
Another study suggested that chia seeds might increase HDL cholesterol and decrease triglycerides (another type of blood fat).12
However, other studies have not found chia seeds to be effective in improving LDL, HDL, total cholesterol, or triglycerides.13
5. Helps Strengthen Bones
Chia seeds are rich in calcium, magnesium, phosphorus, and protein—all nutrients that promote bone strength and density. Research shows that consuming chia seeds can reduce fracture risk and support bone mineralization.14
Unfortunately, much of the research on chia seeds and bone health is related to animal studies. Until human studies are conducted, it is unknown whether similar health benefits are possible in people.
6. Helps Manage Blood Sugar
Some evidence suggests that chia seeds may support healthy blood sugar.9 When chia seeds are consumed, glucose is released more slowly in the body without insulin spikes. This effect also prevents fat from accumulating in the body.
Chia seeds might also help in the management of type 2 diabetes and weight. A 2017 study of people with type 2 diabetes who were overweight or had obesity found that participants who consumed chia seeds:15
Lost more weight than those who did not
Had greater reductions in waist circumference
Had lower levels of markers of inflammation
The study's researchers concluded that chia seeds were helpful for:15
Promoting weight loss
Improving obesity-related factors while maintaining normal blood sugar levels
They also noted that chia seeds might be a valuable dietary addition to conventional therapy for managing obesity related to diabetes.
7. Lowers Blood Pressure
Consuming chia seeds may reduce high blood pressure (hypertension).9 They contain an antioxidant compound called chlorogenic acid, which has been found to lower blood pressure and improve blood vessel function.16
Additional compounds in chia seeds that might help lower blood pressure include magnesium, calcium, potassium, and ALA. These nutrients are associated with improved blood pressure.1718
8. Protects Against Chronic Conditions
Research suggests chia seeds may help protect against a variety of chronic conditions, such as heart disease, diabetes, and cancer.19 This is because chia seeds contain antioxidants, omega-3 fatty acids, and fiber that are associated with:6
Reduced inflammation
Improved blood sugars
Reduced heart disease risk
Lower cancer risk
9. Provides Complete Protein
Chia seeds are a complete protein, which means they contain all nine essential amino acids that the body cannot make.20 Eating protein-rich foods can help you feel full, which could reduce appetite and promote weight loss.
Nutrients in Chia Seed Water
Chia seed water is a simple drink made by soaking chia seeds in water. They absorb 10 times their weight in water, causing the water to become gel-like. When combined with the chia seeds, the water becomes a healthful, nutrient-dense drink.
According to the U.S. Department of Agriculture (USDA), a 1-ounce serving of chia seeds contains:1
Chia seeds also contain smaller amounts of other nutrients, including vitamin A, copper, and vitamin E.
How to Make and Use Chia Seed Water
Chia seeds absorb water quickly and can expand up to 10 times their weight.20 To dissolve in water, place one-fourth cup of chia seeds in 8 ounces of water, stir well, and cover. Allow the drink to sit for 15 to 20 minutes to form a soft gelatin.20
For food safety, refrigerate any unconsumed chia seed water; the seeds can sprout if left at room temperature. You can store the chia drink mixture in your refrigerator for up to one week. You can also add the gel to smoothies and yogurts for a nutrient boost and to create a thicker, more satisfying, healthy treat.
You can use flavored water, add lemon, or add more or fewer chia seeds to change the consistency.
Other Ways to Enjoy Chia Seeds
It is easy to incorporate chia seeds into your diet. Sprinkle 1 or 2 tablespoons into yogurt or cereal. Or add the seeds to smoothies, soups, or pancake and waffle mixes, and enjoy.
Another popular option is to make chia seed pudding.6 Combine 2 tablespoons of chia seeds and 1/2 cup of any type of milk (including nondairy milk). Place the ingredients in a container with a lid, close, and shake well. Wait 10 minutes and shake again until there are no clumps. Refrigerate for 15 minutes or longer and enjoy.
How Much Should I Drink?
There is no guidance on whether you can drink chia seed water every day. However, chia seeds are healthy for most people to consume.20
You might consider using a smaller amount of chia seeds to start—perhaps 1 tablespoon.21 Chia seeds provide a lot of fiber, and you should increase your fiber slowly. Adding too much can lead to bloating, gas, and constipation.
Drink plenty of water when adding chia seeds to your diet. You may become constipated if you eat a lot of fiber and do not consume enough water.21
Precautions
Allergies to chia seeds are rare but can occur.22 If you have a nut or seed allergy, confirm with your healthcare provider whether consuming chia seeds is safe.
Check with your healthcare provider before trying chia seed water if you:
Have had a stroke, have high blood pressure, or take blood-thinning medication. High concentrations of omega-3s can thin the blood further.23
Have a gastrointestinal tract disorder (e.g., inflammatory bowel disease or diverticulitis). Chia seeds contain high amounts of indigestible fiber, which could exacerbate your digestive symptoms.
Take medications to manage diabetes or high blood pressure. Chia seeds may affect how these medications work.3
If you are using chia seed water to help with weight loss, do not use it in place of a healthy, balanced diet. Ensure you are eating various minimally processed and nutrient-dense foods to sustain your weight loss efforts.
Summary
The potential benefits of chia seed water include better digestion, reduced inflammation, enhanced heart and bone health, and improved blood sugar and blood pressure levels. Chia seed water may also lower hunger and support weight loss. More research is needed to confirm many of these purported benefits.
Chia seed water is made by soaking chia seeds in water to create a gel-like beverage. If you have health conditions like high blood pressure, diabetes, a gastrointestinal disorder, or an allergy to nuts or seeds, talk to your healthcare provider before adding chia seed water to your diet. In addition to chia seed water, be sure to include a variety of minimally processed, nutrient-rich foods in your diet.
