Does Chia Water for Weight Loss Work, or Is It Just Hype? A Dietitian Explains
Key takeaways:
Chia water is popular on social media, where influencers claim it helps with weight loss. But chia water hasn’t been studied for weight loss.
To make chia water, soak chia seeds in water. This causes the seeds to expand and form a thick beverage.
Chia seeds are known to be rich in nutrients. Their fiber, protein, omega-3 fatty acids, and antioxidants may benefit heart health, digestion, and decrease inflammation.
Chia water may help with weight loss since the protein, fiber, and water can help you feel full.
Table of contents
If you use social media, you may have seen influencers talking about chia water and its ability to help with weight loss. Those marketing chia water say the gloopy concoction makes you feel full, which helps you eat less and lose weight. They also say that drinking chia water daily can reduce bloating and reduce belly fat in just 1 week.
But are these claims really true?
The weight-loss claims about chia water are overblown. But chia seeds are nutritious and offer some health benefits. Let’s take a look at some of the claims being made about chia water, and what science says — and doesn’t say — about how it may help weight loss.
What is chia water for weight loss?
Chia water is made by soaking chia seeds in a glass of water, and letting the mixture sit for 20 minutes. During this time, the seeds expand into boba-like balls, and the water thickens. You drink the water without draining the chia, so you ingest the high-fiber, gooey seeds.
Influencers say that drinking chia water daily will flatten your tummy and burn belly fat. But these are exaggerated claims.
Still, it’s worth exploring if chia seeds may curb appetite. The protein and fiber in chia seeds promote satiety (feeling of fullness). And the liquid in chia water can also help you feel full. So you may eat less and consume fewer calories, which can lead to weight loss.
Drinks to boost gut health: These gut-healthy drinks support more than digestion. They also aid the immune system and other functions throughout the body.
Chia seeds vs. flaxseed: Both are nutritional powerhouses, with their healthy fats, fiber, protein, and more. But each seed has distinct nutritional strengths.
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How do you make chia water?
A basic chia water recipe recommends that you:
Mix 1 tbsp of chia seeds into 1 cup of water.
Add a squeeze of lemon juice (optional).
Let it sit for 15-20 minutes until it forms a gel.
This recipe makes a thick, gelatinous chia water. If you prefer a thinner (more liquidy) beverage, you can add 2 or more cups of water. Play around with different amounts of water to see which texture you prefer.
Potential health benefits of drinking chia water
There aren’t studies that look at chia water specifically. But chia seeds have been researched. And they contain a lot of nutritional value for such little seeds! The fiber, omega-3 fatty acids, and antioxidants in chia have some impressive health benefits.
Weight loss
Chia seeds contain protein and fiber, two nutrients that help with weight loss. And adding chia seeds to a cup of water may also help with fullness, since fluids can suppress appetite a little.
There’s research to support the idea that chia seeds may increase feelings of fullness. One small study served chia (7 g or 14 g) in yogurt as a mid-morning snack to test its effect on satiety. People who had chia yogurt in the morning reported feeling less hungry and eating less food later in the day than people who ate yogurt without chia.
As for weight loss specifically, some research supports the use of chia seeds. One study showed that chia seeds helped with weight loss when study participants ate them as part of a low-calorie diet. And studies have shown slight weight loss in people who ate 30 g to 35 g of chia daily. In one case, the chia was baked into whole-grain bread. In another, it was made into flour that was sprinkled into different foods.
Weight and weight loss are complex, so there’s no single food that will miraculously help with weight management. Chia seeds alone aren’t the magical answer. And there are no studies to show that chia seeds help burn belly fat or give you a flat tummy.
Digestive health
Another popular social media trend is to use chia water to help you poop. Influencers have given this the nickname “internal shower.” It simply refers to using chia water to help ease constipation and promote regular bowel movements. And this makes some sense, since chia seeds contain a high amount of soluble fiber. This type of fiber makes stool softer and easier to pass.
Chia seeds may also help support the gut microbiome by helping to promote the growth of good bacteria, including Enterococcus spp and Lactobacillus spp. These bacteria may help improve gastrointestinal health by supporting proper digestion.
Heart health
The omega-3 fats, antioxidants, and fiber in chia seeds may help reduce the risk of cardiovascular disease by lowering:
Blood pressure: Research suggests that eating approximately 35 g (⅓ cup) of chia seeds per day may reduce systolic blood pressure levels.
Cholesterol levels: About 60% of the fat in chia seeds comes from the beneficial omega-3 fat alpha linolenic acid (ALA), which helps lower cholesterol levels. The soluble fiber and antioxidants in chia seeds — including tocopherols (vitamin E) and phytosterols — also help lower cholesterol levels.
Inflammation
The omega-3 fats and antioxidants in chia seeds have potential anti-inflammatory properties. A study on rats found that chia seeds fight oxidative stress and inflammation, which in turn helps reduce the risk of heart disease. More research on humans is needed, though.
Chia water nutrition facts
Chia water isn’t in nutrition databases. But chia water contains the same nutrients as chia seeds, and chia seeds are very nutritious. Here’s the nutrient breakdown for 1 tbsp (12 g) of chia seeds, which is usually the amount used to make one serving of chia water:
Calories: 60
Carbohydrates: 5 g
Fat: 4 g
Fiber: 4 g
Protein: 2 g
Chia seeds are also a source of vitamins and minerals, which include:
Calcium (7% of daily value or DV)
Phosphorus (10% DV)
Magnesium (11% DV)
Zinc (6% DV)
Vitamin B1 (7% DV)
Vitamin B3 (8% DV)
One reason chia seeds are considered such a nutritional powerhouse is that they are a complete protein. This means they contain all nine essential amino acids. This is unusual for plant foods. Most complete proteins are animal-based foods.
How to drink chia water
Chia water for weight loss hasn’t been studied, so there’s no clinical guideline for the amount of chia to have or how often to drink it for weight-loss results. Those marketing chia water for weight loss suggest drinking it 30 minutes before meals.
Research on chia seeds for heart health, blood sugar management, and weight management vary in their recommendations for amounts. They use between 7 g (around 1.5 tsp) and 35 g (almost 3 tbsp) of chia seeds per day.
Since chia is high in fiber, consuming too much may lead to digestive problems. It’s a good idea to start with ½ tbsp per day mixed in water, and see how that feels for a few days. Increase the amount of chia as tolerated.
Though chia water has a thick, gooey texture, its flavor is less distinct. Chia water tastes bland, which is why many people add a squeeze of lemon juice to give it some zing. Or try:
A squeeze of lime or orange
A small amount of maple syrup
Soaking chia in unsweetened iced tea (try mint or ginger) instead of water
Alternatives to chia water
The slimy texture of chia water won’t appeal to everyone. If chia water isn’t for you, try mixing chia seeds into foods that are already thick, such as yogurt, oatmeal, or smoothies.
Just make sure you always add liquid to chia seeds. Since they absorb so much water, eating them dry isn’t ideal. They’ll pull water from your digestive system, which may cause gas and bloating. Worst case scenario, the seeds can bunch up and cause a bowel obstruction.
Try chia seeds in liquids like:
Juice
Smoothies
Yogurt
Kefir
Milk
Plant-based beverages
Salad dressing
Soup
Frequently asked questions
Don’t drink chia water if you have a known allergy to chia seeds. Check in with a trusted healthcare professional before eating chia if you are on anticoagulants or antiplatelet medications such as warfarin and aspirin. Chia seeds may enhance bleeding.
There are no clinical studies that have researched chia water, so there’s no known best time to drink it. Most influencers recommend drinking it 30 minutes before meals to make you feel full and reduce your appetite. But this is just a guess — not science.
Since chia seeds are high in fiber, drinking chia water daily may change your bowel habits. Think of it like adding a fiber supplement to your diet. So, if you struggle with constipation, the chia seeds may help ease bowl movements. Too much chia can cause digestive problems, though, so start slowly and figure out what amount feels right for you. And make sure you drink plenty of water if you’re adding chia (or any high-fiber food) to your diet. Without enough water, fiber can cause constipation.
The bottom line
Whether soaked in water, yogurt, or oatmeal, chia seeds are a great addition to your diet. They’re high in fiber, omega-3 fats, and antioxidants, which may benefit heart and digestive health. The social media claims about chia water and weight loss are mostly exaggerated. But it’s true that drinking gelatinous chia water can make you feel full because of its liquid content, fiber, and protein. This may reduce the total number of calories you consume. Chia water isn’t a miracle weight-loss solution, but it has health benefits, and is safe for most people to try.
Why trust our experts?
References
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Dempsey, E., et al. (2022). Lactobacillus spp. for gastrointestinal health: Current and future perspectives. Frontiers in Immunology.
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