Chia Seed Water Promotes Weight Loss, Keeps You Hydrated and More, Experts Say
Chia seeds are full of fiber and can help you stay fuller longer, so try drinking them mixed in water
Whether you’re tired of drinking regular water or want more nutrition from your beverage, you may want to give chia seed water a try. The emerging health trend, made popular on social media, is an easy way to stay hydrated and feel fuller longer. Plus, many people notice that putting chia seeds in their water also helps them to lose weight. Still unsure if this blend is for you? Keep reading to learn about the benefits of chia seed water and how much you should be drinking.
What is chia seed water?
Simply enough chia seed water is a glass of water mixed with chia seeds. Catherine Gervacio RD, nutrition writer for Living.Fit, says it’s usually prepared by allowing the chia seeds to absorb the water for a bit before drinking.
@makeitmads, a content creator who shares healthy meals on TikTok, lets her chia seeds absorb for 20-30 minutes before drinking to get the maximum benefits.
@makeitmads READ THE CAPTION ‼️ Chia seeds are a great source of fiber and Omega-3s. This is just what works for me every so often! As long as you’re drinking water, dry chia seeds should be no prob, but if you’re feeling kinda icky after eating them then try soaking them! OR you don’t don’t have to eat them at all But as always chat with your healthcare professional for any concerns regarding your tummy and diet changes! #healthymealideas #simplemeals #mealprep #mealprepideas #mealprepinspo #food #foodcontent #easyrecipes #easycooking #cooking #easymeal #nutrition #dietitian
“The seeds can absorb a significant amount of water so what happens is that the seeds become gel-like. This consistency slows digestion, making you feel fuller for longer,” says Gervacio.
Chia seed water benefits
“Chia seeds are a powerhouse of nutrition, offering a number of benefits in a tiny package,” says Alaa Elhannouny, MS, RDN at Foodsmart. Start with one tablespoon in a glass of water and increase to one and a half or two when you’re ready.
Here, a few reasons why chia seed water should be your next beverage of choice:
1. Chia seed water boosts your fiber intake
Elhannouny points out that every two tablespoons of chia seeds has five grams of fiber. “This makes it easy to boost your daily intake, which is crucial for digestive health and feeling full longer, aiding in weight loss.”
The soluble fiber content in chia seeds is why they absorb water, notes Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. Because of that, they support a “healthy and regular digestive system.”
In turn, this helps with weight management. The fiber helps you feel fuller longer and you’ll reduce your overall calorie intake.
2. It could improve your heart health
@docgerrytan Can Chia Seeds HelpmIn Weight Loss? #weightloss #weightlossjouney #chiaseeds #lifestyle #docgerrytan #doctorsoftiktok
Chia seeds are chock-full of omega-3 fatty acids which are great for your heart. They “lower blood triglyceride levels, reduce blood pressure in people with hypertension, prevent the formation of arterial plaque and can also help reduce existing plaque, keeping arteries clear and promoting better blood flow,” explains Gervacio.
They also contain plenty of antioxidants which Elhannouny says are “essential for protecting the body from daily free radical damage and oxidative stress, thus preventing cell damage and disease.”
3. Chia seed water keeps you hydrated
Drinking enough water is essential to your health, and incorporating chia seeds can also help with hydration. “Adding chia seeds to water can help maintain hydration levels, which helps regulate body temperature and digestion,” says Mohr.
@drmeaghank There are ways to hydrate smarter. This little havk helps push more water into your cells and keep you hydrated throughout the day. #hydrationtips #functionalmedicine
@drmeaghank shares TikTok that chia seed water is a gelatinous water which is why it aids in hydration. She adds a bit of lemon to hers to increase the flavor profiles in the drink. (Learn why drinking water is an important part of gout self-care.)
How often should you drink chia seed water?
The amount of chia seed water or how often you should drink it depends on your tolerance, says Gervacio. She suggests starting small by taking one tablespoon of chia seeds in one glass of water per day.
Everyone has different food tolerances and too much consumption of “chia seeds has led to digestive discomforts like flatulence, loose stools, or cramps,” adds Gervacio.
For more nutrition advice:
What Is a High-Protein Moderate-Carb Diet? How to Lose Weight Without Massive Food Restrictions
“I’m a Dietitian and These Are the 5 Biggest Weight Loss Mistakes People Make”
How Much Water Should You Drink in a Day? A Doctor + Nutritionist Settle the Debate
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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