Q: I keep seeing “chia seed water” all over social media, with influencers saying it helps with constipation, bowel regularity and weight loss. Is that true?
In a video on TikTok, a woman waves a plastic water bottle containing chia seeds, lemon juice and water in front of the camera. She’s on her fourth day of drinking the gloop, she says. “Let me tell you something,” she adds, “this is, like, the realest thing I’ve ever learned on the internet. I am the most constipated person I know,” but since drinking the chia seeds, she continues, she has “never been so regular.”
It’s a familiar line on TikTok, where views for many videos about “the internal shower,” as the drink has been called, number in the millions. Chia seed water is made from simple ingredients: just a tablespoon or two of chia seeds, water and perhaps a squeeze of lemon juice for taste. Yet the drink has been said to have big benefits, including helping with bloating, bowel irregularity and even weight loss.
To a certain extent, these claims are true, said Amanda Lynett, a dietitian specializing in gastroenterology and hepatology at Michigan Medicine. Thanks to the high fiber content, chia seeds are one of her go-to dietary recommendations for people who struggle with constipation, she said.
But you don’t have to chug them in water to enjoy their benefits. Experts say that no matter how you consume chia seeds — whether sprinkled onto oatmeal or yogurt, or mixed into puddings, baked goods or smoothies — they’ll still help your digestion.
What does the research suggest?
When asked if any studies had examined whether chia seeds could reduce constipation, the experts said they weren’t aware of any. But there’s good research in general showing that dietary fiber — an essential nutrient abundant in chia seeds — can help.
A two-tablespoon serving of dry chia seeds contains nearly 10 grams of fiber. That’s more than twice the amount in a medium Red Delicious apple, and a good portion of the recommended 21 to 38 grams most people should eat each day.
Chia seeds contain both soluble and insoluble fiber, said Dr. Sophie M. Balzora, a gastroenterologist at NYU Langone Health. Soluble fiber forms a gel-like substance when it dissolves in water and can help keep your stool soft, while insoluble fiber adds mass to your bowel movements, making them bulkier and easier to pass, Dr. Balzora said.
So, there is some truth to the idea that chia seeds can help with constipation. Ms. Lynett added that they can also help reduce bloating and discomfort.
This laxative-like effect isn’t unique to chia seeds, said Joanne Slavin, a dietitian and professor of food science and nutrition at the University of Minnesota. Other fiber-rich foods — like nuts and seeds, most fruits and vegetables, and whole grains — can help reduce constipation too; as can staying hydrated and taking fiber-rich supplements like psyllium husk.
Some on social media have said that chia seed water can also help you lose weight — fast. One woman on TikTok said it helped her lose four pounds in three days.
Such rapid weight changes are probably a result of losing water weight from going to the bathroom, not of losing body fat, Dr. Balzora said. That weight would most likely come right back after drinking a large glass of water, she added.
But chia seed water could help you feel full, which could reduce how many calories you consume. “You’re going to feel more satiated than someone who had, say, a bagel,” Dr. Balzora said.
Over time, this could contribute to longer-term weight loss.
Does the water do anything special?
Consuming chia seeds in liquid might be easier on your stomach than eating them dry, Ms. Lynett said.
When you soak chia seeds in water, they expand and produce a slimy substance called mucilage, said Elvira de Mejia, a professor of food science at the University of Illinois Urbana-Champaign. This is part of what helps to bulk up your stool and keep it soft.
When you eat chia seeds dry, Ms. Lynett said, that expansion happens in your gut instead of in your glass, potentially leading to bloating and cramping.
No matter how you consume them, the discomfort you feel from eating chia seeds will depend on how much fiber you’re used to eating in general, she said. It may take some experimentation to figure out how many chia seeds mixed into your food or drink will ease your constipation without stomach discomfort.
Ms. Lynett recommended starting off with one tablespoon (or less) and soaking the seeds in water (or milk to create chia pudding, or adding them to overnight oats or smoothies) until they’ve visibly expanded.
That said, if you notice any sudden changes in your typical bowel habits, such as unusual constipation, blood in your stool, vomiting or severe stomach pain, it’s a good idea to forget the chia seeds and see a doctor, since these symptoms can sometimes signal a serious condition, Dr. Balzora said. You can start with a primary care doctor, who might then refer you to a gastroenterologist.
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