Social Media Users Love Chia Seed Water, but Is It Safe to Drink?

Social media is packed full of health trends and hacks (some of them good, many of them bad) and the latest one to rear its head involves a superfood you’re likely familiar with: chia seeds.

TikTok and Instagram users have taken to feeds in recent months to share that they’re drinking chia seed water — and it's exactly what it sounds like, a combination of chia seeds and water that’s loose enough to sip or drink with a straw, sometimes with lemon juice for added flavor.

The trend isn’t new. It’s been floating around the internet for a few years, resurfacing every now and then. And in 2022 it became popular under the name the “internal shower,” as a way to relieve constipation and encourage regular bowel movements. In its most recent resurgence, the beverage is often called “tadpole water," and it’s usually touted either as a way to quickly lose weight or a method to reduce bloating and promote gut health.

The myriad of names and health claims surrounding chia seed water have made it difficult to parse out what’s true and what isn’t. But the reality is that whether or not it’s a good idea to drink the concoction depends on a number of factors, including how you prepare it, how much you have, and what your intentions are.

Is it safe to drink chia seed water?

Yes, if you do it the right way. As is true for many other things in life, too much of a good thing can be bad. And that’s the case with chia seeds. The ingredient is rich in fiber, which, in appropriate doses, helps food move through the digestive tract — but it’s also important to note that it's possible to have too much fiber. 

Toby Amidor, MS, RD, CDN, award-winning nutrition expert, and Wall Street Journal bestselling author of “Health Shots” explained to Food & Wine that “chia seeds are best consumed in dry, small amounts sprinkled in salads, yogurt or oatmeal, or even added to smoothies. Typically you just use a ‘sprinkle’ or maybe one-fourth to one-half teaspoon per serving. This is a way that people can tolerate it best.

"If you choose to take a few tablespoons in water, then give it the time to absorb the water and gelatinize, like in these drinks or a chia pudding. There is [roughly] three grams of fiber per tablespoon and the water helps that amount of seeds to flow through your GI tract. If you take in that many chia seeds dry, you may experience gastrointestinal issues (like diarrhea, bloating, or constipation), depending on the person.”

Most importantly, you cannot eat raw, dry chia seeds by themselves. This is because they do present a small risk of being a choking hazard when consumed alone. So make sure you always eat chia seeds with something else and only sprinkle them on other foods in tiny amounts when they're not being combined with a liquid, and you’ll be fine.

When whipping up chia seed water, Amidor recommends two key strategies: Giving the seeds time to bloom and absorb the liquid, and “starting with a lower amount (1 teaspoon) and working your way up (with tons of fluids like water).”

To allow chia seeds to absorb water, you need to let them sit for at least 15 to 20 minutes. And if you’re making something with a higher quantity of chia seeds, like chia seed pudding, it’s best to give it several hours. Simply stir them into the liquid, then wait. When it comes to chia seed water, the more liquid you use the better, to ensure the seeds don’t disrupt your digestive system.

Can chia seed water replace a meal?

The answer to this is an emphatic no.

Chia seeds are only one ingredient, and one food does not make up an entire meal. Because chia seeds can absorb a lot of liquid and are high in fiber, they might make you feel full quickly, especially if you combine them with a lot of water. But feeling full doesn’t mean you’ve acquired all the nutrients your body needs to thrive.

Amidor expounded on what chia seed water can and can’t provide for you, noting that “even though the mixture has some fat and protein, it's an insufficient amount to qualify as a meal or meal replacements. There are no fruits, veggies, protein, or any amount of nutrients your body needs to keep you healthy. Plus, it is not tasty! Food you eat should always be delicious and healthy too — don't disqualify taste in anything you eat.” (And I, for one, will never discount how important flavor is for every single thing I eat.)

Does chia seed water have any nutritional benefits?

When prepared properly, and enjoyed as a snack or drink to supplement a meal, chia seed water can be a helpful addition to your diet. 

If you struggle with eating enough fiber — which you can also get from fruits, vegetables, whole grains, and legumes — then chia seed water might be useful for you. Fiber is important for maintaining a healthy digestive system; it can help regulate your bowl movements, and promote the growth of good bacteria in your gut.

Per the Mayo Clinic Health System, chia seeds are also rich in ALA-omega-3 fatty acids, which are linked to a reduced risk of cardiovascular disease, and can help lower cholesterol. In fact, chia seeds are the best plant source for acquiring omega-3 fatty acids, closely followed by flaxseed.

For anyone who does choose to try out chia seed water and take advantage of some of its health benefits, Amidor emphasized to Food & Wine that “If you find drinking this combination bothers your stomach or gives you any sort of gastrointestinal issues (stomach ache, diarrhea, bloating, constipation) then stop it and see a healthcare professional.”