Social media is full of trends that promise guaranteed weight loss, and one of the hacks that has been taking over the internet is a new morning ritual that’s going viral and getting a lot of attention: drinking chia seed water first thing in the morning. At first, it might look like just a glass of water with tiny black seeds, but many people swear by it. Many health and fitness influencers claim that having chia seeds in water first thing in the morning helps them feel full, keeps digestion smooth, and even gives them more energy.
Keeps you hydrated and aids digestion
Chia seeds are known for their ability to soak up water. A 2020 study in the Journal of Food Processing and Preservation found that chia seeds can absorb up to 12 times their weight in liquid, forming a gel that helps the body stay hydrated and keeps digestion smooth. Dietitian Jamie Mok, registered dietitian nutritionist based in Los Angeles, explains that soaking chia seeds “makes them easier to digest and helps your body absorb nutrients better.”
Rich in fibre for gut health
Nearly 40 per cent of chia seeds are fibre, which is excellent for your gut. A 2023 study in Food & Function reported that chia seed fibre can slow down digestion, reduce cholesterol, and improve blood sugar control. Dr. Saurabh Sethi, a gastroenterologist trained at Stanford and AIIMS, says soaking chia before drinking can help reduce bloating and improve gut health by feeding good bacteria in the intestines.
Supports heart health
Chia seeds have also been linked to better heart health. A 2025 meta-analysis published in Prostaglandins and Other Lipid Mediators reviewed 14 clinical trials with over 800 adults. It found that eating chia seeds daily lowered blood pressure, reduced LDL (bad) cholesterol, and even trimmed waistlines, without requiring major weight loss.
Packed with antioxidants
Chia is full of antioxidants such as quercetin and chlorogenic acid, which help reduce inflammation in the body. A 2024 study in the Journal of Nutritional Science found that people who consumed chia seeds regularly had lower levels of C-reactive protein, a marker linked to heart problems and inflammation.
Helps control blood sugar and curbs cravings
When soaked, chia seeds form a gel in the stomach, slowing the absorption of carbohydrates. A 2023 study in Food & Function found that this helped reduce post-meal blood sugar spikes by up to 67 per cent. The fibre and protein in chia also keep you feeling full longer, which can prevent overeating.
What do experts say?
Dr. Anna Emanuel, an integrative medicine specialist in California, calls chia seeds a “nutritional powerhouse,” supporting digestion, heart health, and blood sugar control.
Julia Zumpano, a dietitian at the Cleveland Clinic, adds that chia provides alpha-linolenic acid (ALA), a plant-based omega-3, which helps lower inflammation.
Stephani Johnson, a nutrition professor at Rutgers University, explains that Chia seeds form a gel-like substance that helps remove cholesterol from the body and supports heart health.
However, Dr. Joanne Slavin from the University of Minnesota warns, “Chia is healthy, but it’s not a miracle cure. A balanced lifestyle matters most.”
So, how to use it safely?
- Add 1–2 tablespoons of chia seeds to a glass of water.
- Let them soak for 10–20 minutes until they form a gel.
- If you’re new to chia, start with one tablespoon to avoid bloating.
- Drink plenty of water throughout the day.
- Speak to your doctor first if you take medicines for blood pressure, diabetes, or blood thinning.
Chia seed water may look like a simple internet trend, but studies and health experts show it can help with hydration, digestion, heart health, and blood sugar control. Though experts agree that it’s a healthy addition to your routine, it’s not a magic fix. Adding a glass of chia seed water each morning could help with better health.
Disclaimer: Do not add chia seeds to your routine without consulting an expert, as it may not be beneficial for everyone.
