Q: I still see “Chia seed water” throughout social media, with influencers saying that it helps with constipation, intestinal regularity and weight loss. That is true?
R: In a video on Tiktok, a woman shakes a plastic bottle containing chia seeds, lemon juice and water in front of the camera. She is in the fourth day drinking the mixture, she says. “Let me tell you something,” she adds, “that’s, like, the most real thing I’ve ever learned on the internet. I’m the most constipated person I know,” but since she started drinking the seeds of Chia, she continues, has never been so regular.
It’s a family line at Tiktok, where views of many videos about “The Internal Shower”, as the drink was called, add up millions. Chia seed water is made with simple ingredients: only one or two tablespoons of chia seeds, water and perhaps a little lemon juice to flavor. However, the drink has been said to have great benefits, including helping with swelling, intestinal irregularity and even weight loss.
To some extent, these statements are true, said Amanda Lynett, a nutritionist specializing in gastroenterology and hepatology at Michigan Medicine. Thanks to the high fiber content, Chia seeds are one of your dietary recommendations for people fighting constipation, she said.
But you do not need to baby them in water to enjoy their benefits. Experts say no matter how you consume chia seeds – whether sprinkled over oats or yogurt, or mixed into puddings, baked products or smoothies – they will still help your digestion.
What does the research suggest?
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When asked if any study examined whether Chia seeds could reduce constipation, experts said they were not aware of any. But there is good research in general showing that dietary fiber – an abundant essential nutrient in Chia seeds – can help.
A portion of 2 tablespoons of dried chia seeds contains almost 10 grams of fiber. This is more than twice the amount in an average Red Apple and a good part of the 21 to 38 grams that most people should consume every day.
Chia seeds contain soluble and insoluble fibers, Dr. Sophie M. Balzora said, a Nyu Langone Health gastroenterologist. Soluble fiber forms a gel-like substance when dissolving in water and can help keep your stools soft, while the insoluble fiber adds mass to their intestinal movements, making them bulky and easier to pass, Balzora said.
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Therefore, there is some truth in the idea that Chia seeds can help with constipation. Lynett added that they can also help reduce swelling and discomfort.
This laxative effect is not exclusive to Chia seeds, said Joanne Slavin, a nutritionist and professor of food and nutrition science at the University of Minnesota. Other fiber -rich foods – such as nuts and seeds, most fruits and vegetables, and whole grains – can also help reduce constipation; As well as staying hydrated and taking fiber-rich supplements such as Psyllium peel.
Some on social networks said that chia seed water can also help you lose weight – fast. A woman at Tiktok said this helped her lose 4 pounds in three days.
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These rapid weight changes are probably the result of water weight loss when going to the bathroom, not body fat loss, said Balzora. This weight would probably come back as soon as you drink a large glass of water, he added.
But chia seed water could help you feel full, which could reduce the amount of calories you consume. “You will feel more satisfied than someone who ate, say, a bagel,” said Balzora.
Over time, this could contribute to long -term weight loss.
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Does water do something special?
Consuming Chia seeds in liquid can be easier for your stomach than dried them, Lynett said.
When you soak the chia seeds in water, they expand and produce a sticky substance called mucilage, said Elvira de Mejia, professor of food science at the University of Urbana-Champaign Illinois. This is part of what helps increase the volume of your feces and keep them soft.
When you eat dried chia seeds, Lynett said this expansion happens on your gut instead of your glass, potentially led to swelling and cramps.
Regardless of how you consume them, the discomfort you feel when eating chia seeds will depend on how much fiber you are used to eating in general, she said. It can take some time to find out how many chia seeds mixed in your food or drink will relieve your constipation without causing stomach discomfort.
Lynett recommended to start with 1 tablespoon (or less) and soak the seeds in water (or milk to create chia pudding, or add them to overnight oats or smoothies) until they have visibly expanded.
That said, if you notice some sudden change in your typical intestinal habits, such as unusual constipation, stool blood, vomiting, or intense abdominal pain, it is a good idea to forget chia seeds and consult a doctor, as these symptoms can signal a serious condition, said Balzora. You can start with a primary care doctor, which can then refer you to a gastroenterologist.
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