TikTok Is Obsessed With Chia Seed Water—Is It Actually Good for You?

If you’ve spent any time at all on TikTok lately, there’s a good chance you’ve seen content creators singing the praises of chia seed water. If you search the trend on the social media app, you’ll see tons of videos with hundreds of thousands of likes. 

The people making the videos swear by chia seed water to help snatch their jawlines and waistlines, keep them fuller for longer, and relieve constipation, just to name a few claims. But is chia seed water just another hollow health trend soon to be forgotten or is it a legit way to boost your wellbeing? Two registered dietitians weighed in on the latest internet fad. 

Ok, so what are the health benefits of chia seed water?

Chia seeds are a good source of fiber, protein, and healthy fats, according to Cara Harbstreet, MS, RD, LD, founder of Street Smart Nutrition. A 1-ounce serving (about 2 tablespoons of dry chia seeds) provides about 10 grams of fiber, 5 grams of protein, and about 5 grams of alpha-linolenic acid (ALA)—the plant-based precursor to healthy omega-3 fats, she says. 

“Overall, chia seeds are associated with heart health benefits and better blood sugar management,” Harbstreet says. And, they also contain beneficial plant compounds that can reduce inflammation in your body and help lower the risk of chronic diseases, adds Natalie Rizzo, MS, RD, founder of Greenletes. 

Fiber is a type of carbohydrate that has a variety of benefits, like a lower risk of heart disease, stroke, high blood pressure, high cholesterol, diabetes, obesity, and certain gastrointestinal diseases, according to a research article in Nutrition Reviews. Plus, it helps keep you fuller longer, per a recent study in Science Translational Medicine, and it helps keep your bowel movements regular. It’s also worth noting that most Americans these days don’t get enough fiber in their diets, per the American Society for Nutrition.

Protein is a nutrient that strengthens your bones and muscles and are building blocks for your cartilage, skin, blood, and hormones, according to the U.S. Department of Agriculture (USDA). Protein also helps keep you satiated. 

Healthy fats can prevent conditions like heart disease, diabetes, and certain cancers, per a research article in the Nutrition Journal. Not to mention, they can also lower cholesterol and help your body absorb important nutrients, according to the American Heart Association. 

Chia seeds also provide important minerals, such as copper, iron, magnesium, and selenium, Harbstreet explains. Minerals help keep your bones, muscles, heart, and brain working properly, per the National Library of Medicine. 

The million dollar question: Are there any additional benefits to putting chia seeds in your water to drink? According to both Harbstreet and Rizzo, it helps boost your hydration. Not to mention, fiber binds with water and is a must in order for fiber to produce its benefits, according to UMass Chan Medical School. “If you’re focusing on fiber, don’t forget about fluids,” Harbstreet says. 

How exactly do you make chia seed water? 

Like the name suggests, chia seed water is just that: Putting chia seeds in a cup filled with water and drinking it. The popularity of this trend is likely explained by its simplicity, Harbstreet says. 

To make chia seed water, just add a small amount of chia seeds to a glass of water and wait at least 15 to 20 minutes, Harbstreet explains. During this time, the chia seeds expand and the water turns into more of a gel-like consistency, Rizzo says, adding that you can even let the chia seeds soak for up to 60 minutes. 

Start with ½  tablespoon of chia seeds per cup of water, adjusting for your preferences and tolerance, Harbstreet suggests. Some content creators add lemon juice, cayenne pepper, honey, or other sweeteners and flavors to their version of chia seed water to boost the flavor. 

Is chia seed water the best way to consume chia seeds?

“There's nothing wrong with making and drinking chia seed water—it's a good way to get chia seeds in your diet in a short period of time,” Rizzo says. Harbstreet agrees: “As a dietitian, I see so many clients who struggle with eating enough fiber and staying hydrated,” she says. “Chia seed water can be a simple solution to both.”

If you don’t want to wait for your chia seeds to soak in water or aren’t a fan of the gel-like texture, there are many other ways to reap the benefits of chia seeds, according to Harbstreet and Rizzo:

• Make chia seed pudding
• Add chia seeds to smoothies, oatmeal, or overnight oats
• Mix chia seeds with yogurt
• Bake chia seeds into muffins or energy bars or bites

While some people recommend letting chia seeds soak for 40 minutes or more, just 15 to 20 minutes is enough to make them safer to eat or drink, Harbstreet says.

Safety tips when drinking chia seed water

Three words: Hydrate, hydrate, hydrate. People aren't soaking their chia seeds properly (or soaking them at all) and it's leading to gut issues and even hospital trips. In general, adding too much fiber to your diet too quickly can cause GI distress or worsen symptoms like constipation, gas, or bloating, Harbstreet explains. “You can stay ahead of this by increasing your intake slowly while drinking more water. The chia seed water trend manages to hit both concerns at once,” she says. 

Additionally, chia seeds absorb liquid and expand as they do so, Rizzo says. “If you consume dry chia seeds, there is a chance that they absorb the liquid in your esophagus, expand, and cause a blockage,” she says. “People with a history of swallowing issues are at higher risk of esophageal blockage from chia seeds.” 

The American College of Gastroenterology recommends never eating dry chia seeds, which is why soaking your chia seeds in your water is super important. While some people recommend letting chia seeds soak for 40 minutes or more, just 15 to 20 minutes is enough to make them safer to eat or drink, Harbstreet says. 

The TL;DR

While there’s nothing too concerning with this viral trend, TikTok is usually not the best place to get nutrition advice, Harbstreet advises. And Rizzo warns to beware of any too-good-to-be-true claims content creators may make about chia seed water, like “it cleared up my gut issues” or “it helped me lose 20 pounds.”

“While chia seeds are good for you, just drinking this drink without making any other lifestyle changes isn't going to lead to a health transformation,” Rizzo says.

Before trying any trend, it’s important to ask yourself a few questions, Harbstreet explains. Does the content creator have any qualifications? Does their advice work for your lifestyle? 

“If you can, check with your healthcare team or ask for a referral to a dietitian,” Harbstreet says. “They can help you weed through the exaggerated claims or nutrition misinformation to get to the facts that are truly helpful.”