Chia seeds are small, white and black seeds that contain essential nutrients like calcium and iron. These seeds can be used to boost your fiber intake and improve hydration levels by adding them to your water. One of the easiest ways to add it to your diet is through chia seed water. This simple and effective beverage has many benefits, but there are some drawbacks you should keep in mind. We talked to experts about the health benefits of chia seed water and what precautions to take if you’re new to the seed.
Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water. Many people add extra ingredients like lemon juice or honey to add flavor. Even just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. He explains, “Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health.” More research is needed to better understand the health benefits of chia seed water, but the following are generally understood as positive outcomes of drinking it. For most people, chia seed benefits will outweigh the risks.
There are some minor risks, mostly related to overconsumption. If you drink too much chia seed water, Alexander warns that the fiber could “give gastrointestinal problems. These may include issues like bloating, gas accumulation or even constipation, especially if taken without enough intake of water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water. There is also a small risk of allergic reactions. Alexander warns that “People with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time.” It’s easy to make chia water, but there are a few things to keep in mind before you mix your first glass. First, chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink their chia water, but waiting too long will make your drink pretty gelatinous. You may not want to mix your chia water for more than several minutes before you’re ready to consume it if you’re looking for a water-like consistency.