Chia seeds have recently gained popularity online as a go-to ingredient for improving gut health, with many turning to this tiny superfood for its apparent digestive benefits. One of the most popular ways to consume chia seeds is by mixing them with water and lemon juice to create a simple drink that has been praised online.
Madi, 31, recently went viral on TikTok (@emo_swiftie_13) after sharing her experience with the drink, racking up 11 million views. In the clip, she refers to this simple blend as the “realest thing” she’s ever learned from the internet.
The server and student from Texas told Newsweek: “This drink is the best thing that’s ever happened to me in regards to my gut health.”
Newsweek also discussed the concoction that has gained widespread attention on social media platforms, amassing over 1.9 million Instagram posts and nearly 90,000 TikTok videos under the hashtag #chiaseeds, with two registered dietitians.
Madi displays the bottle of water mixed with chia seeds, encouraging viewers to try the superfood and start incorporating it into their daily routine.
TikTok/@emo_swiftie_13
After struggling with constipation, Madi explained how she stumbled upon the drink while searching for a healthier alternative to laxatives. Initially, she drank the mixture daily, but has since reduced her intake to two or three times a week.
“It helps with regular bowel movement, and I genuinely enjoy the drink!” she told Newsweek. “I’ve noticed it makes me feel better, more hydrated, and energetic.”
One of the most appealing aspects of the chia seed drink for Madi is its affordability. A single bag of chia seeds costs less than $6 and can last for months, making it an accessible addition to a healthy diet. Despite drinking it regularly, Madi hasn’t experienced any negative side effects.
Do Chia Seeds Support Digestive Health?
A stock image of chia seeds mixed with water, the texture is often compared to frog spawn.
Arisara_Tongdonnoi/iStock/Getty Images Plus
Chia seeds, native to Central America, are widely recognized for their nutritional benefits. Packed with fiber, omega-3 fatty acids, and antioxidants, chia seeds have earned a reputation as a superfood. But are the claims surrounding chia seed water valid?
To get expert insight, Newsweek reached out to Jennifer House, a dietitian with 19 years of experience and the founder of First Step Nutrition in Calgary, Alberta. House said Madi’s claims are credible, adding that “regular intake of hydrated chia seeds could help produce more regular bowel movements in those who struggle with constipation.”
According to the CDC, the Dietary Guidelines for Americans recommend that adults consume 22 to 34 grams of fiber per day. Mayo Clinic Health System says a single serving of dried chia seeds, approximately 2.5 tablespoons, contains 140 calories, 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrates, and 9 grams of fat—8 of which are heart-healthy fats.
House said that increasing fiber intake can also aid in weight management, when paired with a healthy diet and exercise.
“If someone finds drinking chia water an easy way to increase fiber in their diet, that’s great,” she said. However, she cautioned against consuming dry chia seeds, as they could cause intestinal blockages. Instead, she recommends adding two tablespoons of chia seeds to water or milk, which forms a gel-like substance. This mixture can enhance the feeling of fullness, curb appetite, and reduce calorie intake.
Chia Seeds: Not a Weight Loss Miracle
While chia seed water has been celebrated for its digestive benefits, experts caution against seeing it as a weight-loss miracle.
“Chia seed water is not a ‘quick fix’ for weight loss or a trim waist,” Detroit-based dietitian Alex Evink told Newsweek.
Evink, who works for Michigan Kidney Consultants, advised that people should be mindful of their fiber intake.
“It’s important to understand that those who are not consuming much fiber on a daily basis should start low and go slow,” she said, adding that too much fiber too quickly can lead to bloating, gas, and even constipation.
She doesn’t recommend chia seeds as the only source of fiber, instead encouraging people to “leave some room for nutrient-dense fruits and vegetables to help meet those daily fiber needs,” by having one serving of seeds, which provides around 15 grams of fiber.
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