Should You Be Adding Chia Seeds to Your Water? Here's Why It Might Be a Good Idea

Emily Laurence
·4-min read

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Water—straight up with no twists or anything added—is the healthiest drink on the planet. We literally can't survive without it and it doesn't need any sprucing up. That said, there is an argument for using water as a vehicle for reaping the health benefits of some nutrient-rich foods.

Consider lemon water, for example, the morning beverage of choice by seemingly every celebrity and influencer. Lemon water aids the digestive tract, helping to get things moving, so to speak. It also supports the liver, kidneys, immune system, and skin. Adding ginger to your water can help with nausea and can also support heart health. Something else you may want to consider: Chia seeds in water. It's a little less expected than lemon, but boasts its own resume of health benefits. And, as you'll soon see, you can even incorporate chia seed water into your meals—instantly upping the nutrition.

Related: Learn More About the Health Benefits of Chia Seeds and How To Eat Them

Why Are Chia Seeds Healthy?

Registered dietitian Abby Langer, RD, says that chia seeds can benefit the body—with or without water. "They're a good source of fiber and healthy fats," she says. To her point, one ounce (about two tablespoons) of chia seeds has about 10 grams of fiber—almost half of the recommended daily fiber intake for the entire day. Getting enough fiber is important for keeping the digestive system running properly and is also linked to supporting heart health.

A one-ounce serving of chia seeds also has about 9 grams of fat, which registered dietitian Katie Hake, RDN, says are primarily omega-3 fatty acids, linked to benefitting both the heart and brain.

As if the high fiber and healthy fats weren’t enough of a reason to get excited about chia seeds, they're also a rich source of protein, calcium and iron. Additionally, Hake says that chia seeds are full of antioxidants, which help protect against chronic inflammation (the root cause of almost all diseases). Not too shabby for something so small!

Related: Can Eating Chia Seeds Help With Weight Loss?

Are Chia Seeds in Water Beneficial?

Anytime you sprinkle chia seeds on your oatmeal, throw them in a smoothie or toss them in a salad, you'll benefit from the nutrients highlighted above. So what's the deal with adding chia seeds to water? Langer says that while this doesn’t make chia seeds’ nutritional benefits any more powerful, it does change the consistency, which can be helpful to drink or to incorporate into certain types of foods. To make chia seed water, simply combine ¼ cup of chia seeds with one cup of water.

“Chia seeds form a gel when mixed with water,” Langer says. If you’re dealing with a bout of constipation, she says that drinking chia seed water can help—remember, these small seeds are full of fiber. But she also warns against downing an entire glass, because getting too much fiber too quickly can cause digestive distress. Good advice to anyone drinking chia seed water for the first time is to start small, sipping just a small amount so as to not overload your digestive system, especially if you aren't used to eating a lot of high-fiber foods.

Related: 8 Causes of Constipation—and What To Do About It

Hake says that the gel-like texture of chia seed water makes it a fun texture to add to oatmeal, yogurt or smoothies. Consider this full permission to play with your food! It can also be used in baking as a thickening agent. In fact, chia seed water works as a replacement for eggs—a handy hack if you're vegan or have a sensitivity or allergy to eggs. "Chia seed water can be helpful to anyone wanting to boost their brain health, heart health or just wanting to try something new," Hake adds.

You may have heard that drinking chia seed water can be used as an appetite suppressant. Langer doesn't suggest using the beverage in this way. "I recommend eating food if you're hungry versus trying to suppress your appetite," she says.

Hake also says that while drinking chia seed water—or incorporating it into your foods—can be helpful, don't expect it to solve all your health woes. If there is something in particular you are struggling with—whether it's weight loss, digestive issues, diabetes prevention or eating for heart health—she strongly advises working with a registered dietitian who can help you meet your health goals by focusing on a variety of foods, not just one.

Chia seed water may not become as ubiquitous as lemon water, but it certainly does have many benefits—and lemon water can't be used as a vegan substitute for eggs the way that chia seed water can. Incorporating this underrated beverage into your diet just might plant the seed for even more healthier habits.

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