How to Make Chia Seed Water—Plus, What Nutritionists Say About The Viral Trend

Social media has brought superfoods from a mere trend into the spotlight, revealing the numerous long-term benefits they provide for our overall health. One superfood, in particular, has gained significant attention on social media—chia seeds.

The latest chia seed craze on TikTok and Instagram may not be what you'd anticipate—mixing half a tablespoon of chia seeds with warm water and a squeeze of lemon or lime juice for added flavor. Although it might not sound very appealing, many believe the health benefits are worthwhile. If you’ve been contemplating trying this trend, you’ve come to the right place. Ahead, we’ll explain how to make chia seed water at home and share expert insight on the viral trend and its potential health benefits.

How to Make Chia Seed Water

Creators on TikTok and Instagram have shared their morning chia seed water recipes, typically made with water, chia seeds, and a splash of citrus juice or a pinch of salt for added flavor.

To learn how to incorporate chia seed water into your diet, we spoke with Adiana Castro, a New York City-based metabolic dietitian and the owner of Compass Nutrition. Chia seed water can be a beneficial addition to your daily wellness routine, but it's important to introduce it gradually and to talk to your healthcare provider if you have any concerns. If you're new to added fiber, start slow to avoid digestive discomfort like bloating, says Castro.

A step-by-step approach to start drinking chia seed water:

• Days 1 to 3: 1 teaspoon chia seeds with 4 ounces of water
  
  
• Days 4 to 6: 2 teaspoons chia seeds with 8 ounces of water
  
  
• Days 7 to 9: 1 tablespoon chia seeds with 12 ounces of water
  
  
• Days 10 to 12: 1.5 tablespoons chia seeds with 18 ounces of water
  
  
• Day 13 onward: 2 tablespoons chia seeds with 24 ounces of water (maximum recommended daily amount)

According to Castro, to get the benefits from chia seed water, stir the mixture to prevent the seeds from clumping together and let them soak for 15 to 30 minutes before drinking. If your stomach is sensitive to fiber, begin by drinking it with or after meals rather than on an empty stomach.

As your body adjusts, you can begin to drink it 15 minutes before meals to help promote fullness. Everyone's body reacts differently, so if you experience significant bloating or discomfort, reduce your intake and be sure to stay well-hydrated, says Castro.

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The Benefits of Chia Seed Water

Hydration

Hydration is essential for your overall health, and this viral trend encourages beginning the day with a large glass of water. Staying hydrated is important for maintaining focus and mental clarity throughout your day, says Castro. Chia seed water as a source of hydration can also potentially facilitate weight loss by balancing your blood sugar and managing your hunger throughout the day, says Lisa Moskovitz, a registered dietitian and the founder of NY Nutrition Group.

Digestive Health

Chia seed water's most popular claim is that it supports digestive health in several ways. "It’s rich in fiber and supports a healthy gut microbiome. The microbiome is a vital organ that aids your digestion, immunity, and mood. When your gut’s in balance, your whole body works better," says Castro.

Chia seeds contain both soluble and insoluble fiber, which can support digestive health and promote a feeling of fullness so that you don't overeat, says Francesca Alfano, a functional nutritionist and founder of Francesca Alfano Nutrition. "Aside from the myriad of nutrients, chia seed water can also noticeably improve digestion and regularity. If you struggle with constipation, chia seed water might be your new best friend," says Moskovitz.

Energy Boost

Chia seeds are an excellent plant-based protein to incorporate into your diet, helping to sustain your energy throughout the day. Including chia seeds can aid in regulating blood sugar levels, ensuring a consistent energy supply while preventing spikes and crashes. They are abundant in omega-3 fatty acids, according to Castro.

Beyond the chia seed water trend, the seeds can be mixed into morning oatmeal, smoothies, yogurt bowls, and salads for an energizing nutritional boost to your day.

How to Balance This Wellness Trend

Social media trends can be enjoyable to embrace and integrate into your wellness routines, but ultimately, the goal is to establish a sustainable lifestyle. "If someone enjoys chia seed water and it helps them stay hydrated or feel more full, there’s no harm in including it occasionally," says Alfano. "But there’s no need to drink it daily, and it’s certainly not required to see the benefits of chia seeds."

Wellness trends, like chia seed water, can often be overhyped and presented online as a quick fix. When participating in the chia seed water trend, Alfano emphasizes the importance of paying attention to how it affects your body, noting that some individuals may face digestive issues such as bloating, gas, or discomfort if they are not accustomed to consuming a high amount of fiber.