The health benefits of chia seed water: Weight loss and beyond

Chia seeds may be small but they pack a big punch when it comes to health benefits – so much so that they are often called a ‘superfood’.

Recently, chia seed water has become a trendy way to add these nutrient-dense seeds to a healthier lifestyle, but is the hype real? And what other benefits can you get from drinking chia seed water?

Let’s dive in and find out why this trend may actually be worth adding to your daily routine.

What are chia seeds?

Chia seeds are small, edible seeds rich in omega-3 fatty acids, fibre, protein, antioxidants and micronutrients like calcium, magnesium and zinc. They come from the plant Salvia hispanica, a member of the mint family, native to Mexico and Guatemala.

Not only are they versatile in recipes from smoothies to baked goods but they also change when soaked in liquid, creating a gel-like texture that amplifies their benefits.

The health benefits of chia seeds

Drinking chia seed water combines the hydration of water with the nutrient-rich properties of chia seeds – and the health benefits are plenty:

1. Hydration

Did you know that chia seeds can absorb up to 12 times their weight in water? When consumed in the gel-like texture we mentioned before, they help keep you hydrated – especially after intense exercise or during hot weather.

2. Digestion and gut health

Packed with both soluble and insoluble fibre, chia seeds support healthy digestion and a thriving gut microbiome. They help regulate bowel movements, while also preventing constipation and feeding the good bacteria in your gut for overall digestive health. Win, win, win.

3. Blood pressure and cholesterol

Research has shown that chia seeds can lower LDL cholesterol (the bad kind) and support heart health by reducing blood pressure.

4. Anti-inflammatory properties

The high omega-3 content in chia seeds reduces inflammation in the body and, as a result, may help prevent many chronic conditions, including arthritis and diabetes.

5. Mental health

Omega-3s are involved in brain health, improving your mood, memory and cognitive function. Adding chia seed water to your routine may be a subtle but effective way to boost your mental wellness.

Can chia seed water help with weight loss?

While it’s not a magic solution, chia seed water can certainly be a supporting player in your weight loss journey.

A big reason why is that chia seeds expand in your stomach, due to their ability to absorb water. This can make you feel fuller for longer and reduce the temptation to snack or overeat during meals.

The fibre and omega-3 also slow down your digestion and prevent sharp blood sugar spikes that could otherwise lead to cravings. Stable energy levels means you’ll be less likely to reach for sugary or high-calorie foods.

Plus, staying hydrated is a key part of any weight loss plan. By making chia seed water a daily habit, you’re ensuring your body is hydrated which can greatly impact your metabolism.

Are there any risks?

Chia seeds are generally safe for most people but there are a few precautions to keep in mind. Firstly, though rare, chia seed allergies are possible. If you notice skin rashes or digestive discomfort, seek medical attention.

There’s also the risk of consuming too much fibre, which can cause bloating, gas and cramps – especially if you’re not used to high-fibre foods. This is why it’s best to start with small quantities and increase gradually.

Lastly, if you’re on blood thinning medication or have heart conditions, you should consult your doctor as high omega-3s may interact with certain treatments.

How to make chia seed water

Ingredients:

• 1 tablespoon chia seeds
• 1 glass of water (250ml or 8-10 oz)
• Optional: Squeeze of lemon, lime or dash of honey for flavour

Instructions:

1. Add chia seeds to a glass of water.
2. Stir well to prevent clumping.
3. Let it sit for 10-15 minutes and allow the chia seeds to absorb the water and form a gel-like consistency.
4. Stir again, add any optional flavourings and enjoy.

According to Lani Finau, a registered nutritionist and health coach at Juniper, when it comes to drinking chia seed water, you can do it daily, but she recommends limiting it to 1-2 glasses a day.

“While there’s no official limit on how many chia seeds you can consume, most sources agree that between 1 and 3 tablespoons a day is best to avoid any risks of constipation or stomach upsets,” she said.

If you get bored of chia seed water and want to try something different, there are plenty of other ways to enjoy these tiny super seeds.

“One of the most popular ways I recommend using chia seeds is by adding them to a protein-rich beverage of choice – like a high protein meal replacement shake or a banana and almond smoothie. This is a great way to add some extra fibre and nutrients to these drinks,” Finau said.

Or, you can add them to your pancakes, using one of Finau’s favourite recipes:

Ingredients

• 1/2 cup rolled oats
• 1 egg
• 1 tablespoon chia seeds

Method

1. Combine ingredients in a bowl
2. Pour mix into a non-stick pan over medium heat and flatten
3. Cook for for 1-2 minutes on each side
4. Remove from pan and top as desired with your choice of nut butter, fruit, nuts and seeds to serve.

Chia seed water is more than just a trend – it’s a simple way to boost your overall health. From digestion and skin health to weight loss and reducing inflammation, these tiny seeds bring a lot to the table (or glass).

Remember, while chia seed water can be a great addition to your routine, it works best when paired with a balanced diet and active lifestyle.