A simple spoonful of this cheap £2.50 health food keeps you feeling fuller for longer and stops you getting bloated. But two expert nutritionists reveal warning signs you need to know before digging in
TikTok is rife with wellness hacks and trends. Lately, they involve an unorthodox drink – water mixed with a tablespoon of chia seeds and a squeeze of lemon. In one video a woman sips on her murky concoction and tells viewers that if they’re feeling bloated, this drink will ‘flush everything out’.
She’s far from alone. Scroll the hashtag #chiaseedwater and there are thousands of others like her swearing it’s a quick fix for digestion, weight loss or general ‘detoxing’. But is there any substance behind the hype?
What are chia seeds?
Chia seeds are tiny or white seeds from the Salvia hispanica plant, native to Mexico and Guatemala. Nutritionally, they are small but mighty: a 20g serving contains 6.8g of fibre, alongside small amounts of protein and healthy fats.
What does soaking chia seeds do?
'When chia seeds are soaked in water, they absorb liquid and form a gel-like texture because of their soluble fibre,' explains nutritionist Rhiannon Lambert.
'This type of fibre dissolves in water and turns into a soft, jelly-like substance in your gut, which helps to slow digestion slightly and soften stools, supporting regular bowel movements.'
Can chia seeds help with weight loss?
Water mixed with a tablespoon of chia seeds and a squeeze of lemon is a wellness trend currently popular on TikTok
Nutritionist Dr Amy Shah says that any 'benefits of chia seed water' cannot 'outweigh the effects of poor sleep'
There is some evidence they help with feeling satiated for longer. One 2017 trial found adding chia seeds to yogurt as a mid-morning snack increased short-term feelings of fullness. Participants who consumed yogurt with either 7g or 14g of chia seeds reported lower hunger and reduced desire for sweet foods, and they went on to eat slightly less at their next meal compared to when they had yogurt without chia seeds.
'But any benefits of chia seed water will never outweigh the effects of poor sleep, a sedentary lifestyle, and a diet full of ultra-processed foods,' says nutritionist Dr Amy Shah. 'And chia seeds are not necessarily a low-calorie food. Large amounts can unintentionally increase total caloric intake.'
What’s the best way to consume them?
‘While chia seeds may support satiety, they are not uniquely effective in water form, and are likely to be just as beneficial, if not more so, when incorporated into balanced meals like yogurt or porridge’, says Lambert.
‘It’s about what they add to the diet, not what they replace. Chia seeds can support satiety, but they are not a shortcut to weight loss.’
Are there any risks?
Chia seeds are not just effective when consumed in water – they are also beneficial when incorporated into balanced meals like yogurt or porridge
‘Chia seeds are often promoted on social media as a way to “reduce bloating,” but the reality is a little more nuanced than this. While they do contain fibre, which supports overall digestive function, this doesn’t necessarily translate to an immediate reduction in bloating,’ cautions Lambert.
‘In some cases, particularly if someone isn’t used to a higher fibre intake, adding chia seeds, especially in larger amounts or in one go, may actually increase feelings of bloating or discomfort in the short-term.
‘As with any high fibre food, it’s best to increase intake gradually and ensure you stay hydrated.’
VERDICT
Chia seeds are a healthy addition to a balanced diet, but unless you’re partial to the texture of tapioca there are more palatable ways to consume them.
