How to use chia seeds – plus, their instant benefits for better digestion

As someone who’s passionate about staying hydrated and eating whole foods that help keep me full, I was excited to hear about how to use chia seeds.

Chia seeds come from the chia plant (Salvia hispanica), which is a member of the mint family and native to Mexico and Guatemala. I already knew that chia seeds were highly nutritious — and chock-full of essential nutrients like fibre and protein. But if I loved eating this nutty-tasting superfood with things like yoghurt and overnight oats, would I also enjoy drinking it in water like I’d seen people doing on TikTok?

In this article:

• What are the nutritional benefits of chia seeds?
• How to use chia seeds - from smoothies to the perfect chia pudding
• Review: I drank chia seeds every day for a month – and this is how it made me feel
• How and why do you benefit from putting them in water?
• Chia seeds vs flax seeds in water
• Can I drink chia seeds in water every day?
• When is the best time to drink chia seeds in water?
• The best ratio of chia seeds to water
• What to know before trying: potential side effects

First things first, why should you eat or drink chia seeds in the first place? “Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” says Alma Simmons, a registered dietitian nutritionist. “These key elements are fibre, protein, omega-3 fatty acids, minerals — calcium, magnesium, phosphorous and potassium — and antioxidants.”

“Fibre helps to support a healthy gut microbiome, promotes regular digestion, and can lower the risk of heart disease by improving cholesterol levels and blood sugar control,” Alma explains.

“Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It also helps with satiety, which reduces cravings and promotes healthy weight management,” she continues.

According to Alma, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure, and reducing inflammation. They also support cognitive function and mental health.

“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, and potassium is important for regulating fluid balance, muscle contractions, and nerve signals,” says Alma. “These minerals together contribute to overall physical well-being.”

Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease, and ageing-related conditions, says Alma. “They also support skin health and immune function.”

When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, says Supatra Tovar, PsyD, RD, a registered dietitian specialising in healthy relationships with food and nutrition.

“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” says Dr. Tovar. The gel formation is due to the soluble fibre in chia seeds, which also aids digestion and gives meals a creamy texture, she continues.

Better still, chia seeds are incredibly versatile and can be added to the following:

• Smoothies: Blend raw or soaked chia seeds into juices and smoothies. Or simply sprinkle them on top.
• Overnight oats or yoghurt: Mix chia seeds directly in for added texture and nutrition. Then refrigerate overnight.
• Baked goods: Use them as an egg substitute (1 tbsp chia seeds + 3 tbsp water = 1 egg) or simply add to muffins and breads.
• Salads and dressings: Sprinkle chia seeds over salads for added crunch or mix into dressings to thicken.
• Chia pudding: Mix 1 cup of dairy or non-dairy milk for every 1/4 cup (around 4 tbsp) of seeds. Let it sit overnight, and add toppings like fruit, nuts or honey.
• In water: Soak the seeds in water and then drink them neat.

For the past 28 days, I’ve been drinking my chia seeds and water beverage every day around noon, when I typically get my first blood sugar “slump” of the day and start feeling the dehydration from my morning commute a few hours prior.

Courtesy of brand

BetterBody Foods Superfood Organic Super Seeds

£9.44

iHerb

Naturya Organic Chia Seeds

£6

Holland & Barrett

At first, I was amazed: I really did feel fantastic. I felt a major difference in not just my hunger level but in my energy and satiation levels too, and now that it’s been a few weeks, I’m more clear-headed, alert, and get random bursts of energy — even at times of day during which I’d previously been sentenced to the sofa. It’s also helped immensely with gas and bloating, which I’m unfortunately very prone to.

Best of all? I no longer get that dreaded feeling in my chest and stomach when I’ve accidentally waited too long to eat and start to fade, so it seems to be helping my blood sugar levels as well.

Me and my chia seed water

Courtesy of brand

Obviously, no two people are alike, and the benefits of chia seeds in water might be different for you than they are for me. That said, both doctors and dieticians do endorse them. “Chia seeds are high in fibre and healthy fats, with little to no starch, making them an excellent choice to help keep you full and prevent glucose and insulin spikes,” says Ali Chappell, PhD, MS, RD, a PCOS expert, reproductive endocrinologist, and founder of Lilli Health.

Want to learn more? Ahead, see everything (else) you need to know, straight from doctors and dieticians.

• Improved digestion: The hydrating effect of chia seeds (due to their ability to absorb water) can help to soften stool and improve digestion, says Dr Tovar.
• Improved bowel movements: “The fibre in chia seeds, particularly soluble fibre, forms a gel-like substance when mixed with water, which can help regulate bowel movements and improve overall digestive function,” says Alma. “It may also aid in preventing constipation and promoting a healthy gut microbiome.”
• Satiety: “Due to the high fibre and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid,” says Jennifer Beery, RD, a registered dietitian.
• Blood sugar control: “Chia gel slows down the absorption of carbohydrates, which may help stabilise blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr. Tovar. What’s more, adds Dr. Chappell, they’re free of starch: “This means they have minimal impact on blood sugar and insulin levels.”
• Enhanced hydration: “Water is essential for overall hydration, and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid,” Alma explains. “This can help keep you hydrated and support your body’s fluid balance."

Courtesy of Danielle Sinay

“Are chia seeds healthier than flaxseeds?” is a question you'll see pop up a lot in wellness forums. The answer is a little more nuanced than a straightforward ‘yes’ or ‘no’ because both seeds are nutrient-dense but in different ways.

“Chia seeds have slightly higher amounts of protein, calcium and fibre than flaxseeds,” says nutritional therapist Zoe Hill. All of which is great for digestion, repairing tissue and creating strong bones and teeth. “But flaxseeds are higher in magnesium and anti-inflammatory omega-3s, so they may be more beneficial for lowering inflammation and supporting heart health, brain and eye function and skin conditions like eczema.”

Drinking both chia seeds or flaxseeds in water can help to promote regular bowel movements, Zoe adds. “However, flaxseeds are higher in insoluble fibre than chia seeds so are slightly better if you are constipated,” she says. “It should also be noted that, for better absorption, it's best to grind flaxseeds as opposed to drinking them whole.”

Generally speaking, the answer is yes, says Zoe, “unless you are taking certain medications for diabetes or high blood pressure. Speak to your GP if you are taking any of these medications before drinking chia seeds in water daily.”

“The best time to consume chia seeds depends on your goals,” says Dr. Tovar. “Having chia seeds in the morning, such as in water or added to breakfast foods, can help keep you full until lunch. Consuming chia seeds before a workout may also enhance hydration and provide a steady energy source.”

To make chia water, Alma suggests the following.

1. Mix 1 to 2 tablespoons of chia seeds with about 1 cup (8 oz) of water.
2. Let the mixture sit for 10 to 15 minutes, allowing the chia seeds to absorb the water and form a gel-like consistency.
3. You can drink the mixture as is or add flavour with a squeeze of lemon, lime, or a splash of honey or other natural sweeteners.

“Fibre intake should be increased gradually for some individuals, as too much fibre too quickly can cause bloating, constipation, or diarrhoea until the body adjusts,” says Dr. Chappell.

Alma and Jennifer echo this. “Suddenly increasing your intake of chia seeds can lead to some digestive discomfort or other side effects, particularly if you’re not used to consuming a high-fibre diet,” says Alma. Therefore, Jennifer recommends going slow: “Start with 1 tablespoon and gradually increase to 2 tablespoons to help reduce any possible bloating or stomach discomfort.”

This feature was originally published on GLAMOUR US.