Is Chia Seed Water Actually Healthy? Dietitians Say Keep This in Mind Before Sipping

Often referred to as “tadpole water” or “an internal shower,” chia seed water has taken social media by storm recently. Those monikers might not sound super appetizing, but devotees say the drink helps with digestion, bloating and weight loss. Are the claims about chia water on point or overblown? We asked registered dietitians to weigh in.

It’s pretty straightforward: Chia seed water is water with chia seeds in it. The drink has been trendy for a couple of years, but chia seeds aren’t new. If you came of age in the 1980s, your first encounter with the seeds may have been with a ch-ch-ch-Chia Pet. However, their history goes back much further. The edible seeds come from the chia plant, which is native to Mexico and other parts of Latin America, and they reportedly were a staple ingredient in the Aztec diet.

Chia seeds are both hydrophilic and hygroscopic, meaning they draw liquid to them and can absorb many times their weight. When they’re soaked in water or another liquid, the crunchy seeds become gelatinous, making them a perfect thickener. That’s because chia seeds contain a lot of soluble fiber.

“When soluble fiber comes into contact with water, it swells up and gets a little sticky and gooey, which is why it works really well for making a pudding,” says Amanda Sauceda, M.S., R.D., a registered dietitian in Long Beach, California.

It turns out those teeny-tiny seeds are jam-packed with beneficial nutrients, including omega-3 fatty acids, protein and fiber. USDA data shows one ounce of chia seeds contains nearly 10 grams of fiber and almost 5 grams of protein. These three ingredients are linked to health benefits:

• Omega-3 fatty acids: Omega-3 fatty acids are important for keeping our hearts and brains healthy and reducing inflammation, and chia seeds are one of the best plant-based sources of one type of omega-3 fatty acid: alpha-linolenic acid (ALA). The body can’t make ALA by itself, so we need to consume it in food.
• Protein: Chia seeds are also considered to be a complete protein, meaning they contain all nine essential amino acids the body has to get from food. Most complete proteins are animal-based, including meat, dairy and eggs. Chia seeds are a rare plant-based complete protein (along with soy, quinoa and hemp seeds). Proteins help our bodies do tons of things like protecting it from invading viruses, triggering chemical reactions, providing a structure and allowing us to move.
• Fiber: The fiber factor is key — and most people aren’t getting nearly enough in their diets, says Laura Pensiero, R.D., a registered dietitian and chef in New York's Hudson Valley. Soluble fiber helps us feel satiated for longer, so it can help control appetite. It also regulates blood sugar levels. And soluble fiber draws in water from the digestive tract to bulk up stool, which can alleviate constipation by making it easier to go. “People will drink chia seed water with a variety of hopes, usually related to improving their pooping,” Sauceda adds. “Because chia seeds have so much fiber, it can really help with keeping people regular, which in turn can help with bloating. One of the big reasons people feel bloated is because they’re often constipated.”

Chia seeds themselves don’t make you lose weight, but the combo of protein and fiber could have an impact on appetite. “Fiber and protein both help keep you fuller longer, so in that sense, it can help with appetite regulation,” Sauceda says. “So if you’re not hungry, you might not be snacking or reaching for unhealthy food, which kind of domino-effects into helping with weight.”

There’s no cut-and-dry recipe, and the proportions vary quite a bit in social posts. Sauceda and Pensiero recommend from 1 teaspoon to 1 tablespoon of chia seeds mixed into at least 8 to 10 ounces of water, or more. Let it sit for about 10 to 15 minutes, just until the seeds start to soften and get a little gooey. You want to be able to sip the water, not turn it into a gel.

The water part of chia seed water is as important as the seeds. The seeds will draw water from your stomach and digestive tract. “If you're not drinking enough water, it’s going to have the reverse effect, and it’s going to lead to constipation,” Pensiero says. “So it's really important to make sure you're getting enough fluid, too.”

For more flavor, Pensiero recommends adding slices of lemon, lime or orange, or some fruit juice. A touch of honey or maple syrup can add some sweetness.

For most people, chia seed water is harmless, the dietitians say. But people with diverticulosis or irritable bowel syndrome should probably steer clear if they’re experiencing a flare. “If you're in the inflamed state of diverticulitis, you've got those pockets where those seeds can get caught and get even more inflamed,” Pensiero says.

Also, if you’re not used to consuming a lot of fiber, having a bunch at once might be a bit of a shock to your system and make you feel a little uncomfortable at first. “The seeds are so small, but they add so much fiber so quickly,” Sauceda says.

Chia seed water does have health benefits, but it’s not a magic bullet. And the positive effects of fiber are cumulative over time, so you’ll have to make it part of your routine to fully experience them. “Drinking water is great, and it’s a really easy way to sprinkle in some fiber,” Sauceda says, “but I don’t think it’s the thing that’s going to help people lose weight.”

Medically reviewed byStefani Sassos, M.S., R.D.N., NASM-CPT

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.